All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Cured Meats

Dates

Eggplants

Eggs

Fennel

BEANS AND LEGUMES

Typical serving size:

½ cup fresh, dried or canned (2
6 oz or 75 g)

HOW THEY HARM

Nutrient absorption

Gout

Favism

Allergies

Drug interaction

Flatulence

WHAT THEY HEAL

Heart disease

High cholesterol

Cancer

Diabetes

Weight gain
The 13,000 varieties of legumes that are grown worldwide all produce seed-bearing pods and have nodules on their roots
Otherwise, the members of this plant family differ greatly: Some are low- growing plants (bush beans, lentils, and soybeans) or vines (many peas and beans); others are trees (carob) or shrubs (mesquite)
Although peanuts are often classified as nuts, they are actually legumes
All beans are a subset of legumes (also called pulses)
Beans come in two main varieties: pod or shelled
Pod beans, such as green beans, French beans, pole, and snap beans, are served fresh or canned in their pod
Shelled beans such as chickpeas, lentils, and kidney, black, navy, and pinto beans are usually sold dried or canned

QUICK TIP:

Drink and exercise As you include more beans in to your meals, be sure to drink enough fluids and exercise regularly
Otherwise, your gastrointestinal system may not be able to handle the increased dietary fiber
Beans and legumes are nutritional powerhouses, high in protein, fiber, B vitamins, iron, potassium, and other minerals, while low in fat

Health Benefits

Prevents heart disease
Legumes contain a range of important disease-fighting phytochemicals, including isoflavones, which are protective against heart disease
Additionally, beans and legumes provide large amounts of fiber, including the soluble type that is important in controlling blood cholesterol levels
Studies have shown that people who eat more legumes have a lower risk of heart disease
Lowers cholesterol
Studies find that about 10 g of soluble fiber a day—the amount of ½ cup to 1½ cups of navy beans—reduces LDL cholesterol by about 10%
Legumes and beans contain saponins, which help lower cholesterol, and phytosterols, which have anticancer and cholesterol- lowering properties
Fights cancer
Beans contain a wide range of plant chemicals, including isoflavones and phytosterols, which are associated with reduced cancer risk
Helps manage diabetes
Legumes and beans are also good for diabetes because their balance of complex carbohydrates and protein provides a slow, steady source of glucose instead of the sudden surge that can occur after eating simple carbohydrates
Aids weight loss
If you are trying to lose weight, a serving of legumes will help you to feel full more quickly
The rich fiber content fills your stomach and causes a slower rise in blood sugar, staving off hunger for longer and giving you a steady supply of energy

Health Risks

Absorption of vitamins
Soybeans, for example, contain substances that interfere with the absorption of beta-carotene and vitamins B12 and D
Heating and cooking inactivates most of these substances, but to compensate for vitamin loss, balance legume consumption with ample fresh fruits and yellow or dark green vegetables (for beta-carotene), lean meat or other animal products (for vitamin B12), and cooked greens, wheat germ, fortified cereals, seeds, nuts, and poultry (for vitamin E)
Old School Legumes must be eaten at the same time as grains to get a “complete” protein
New Wisdom Have a mix of amino acids throughout the day and this won't be necessary

Gout:People with gout are often advised to forgo dried peas and beans, lentils, and other legumes because of their high purine content
In susceptible people, purines increase levels of uric acid and can precipitate a gout attack
22% lower risk of obesity is associated with eating beans
Favism
Some people of Mediterranean or Asian descent carry a gene that makes them susceptible to favism, a severe type of anemia contracted from eating fava beans
Anyone with a family history of this disease should avoid these beans

Allergies

Some legumes, especially peanuts, trigger an allergic reaction or migraine headaches in susceptible people
In such cases, the offending foods should be eliminated from the diet
Gas
Dried beans, lentils, and peas are notorious for causing intestinal gas and flatulence
While not really a health risk, this can certainly be uncomfortable or embarassing! The method of preparation can help reduce gas production
Change the water several times during the soaking and cooking process
Always rinse canned beans and chickpeas; combining cooked legumes with an acidic food may reduce gas production
Some herbs, especially lemon balm, fennel, and caraway, can help to prevent flatulence

WARNING FOOD-DRUG INTERACTION

If you take a monoamine oxidase (MAO) inhibitor to treat depression, you should avoid fava beans; the combination can raise blood pressure

Allergies

Add cooked lentils to a spinach salad with warm bacon dressing

Add steamed green beans to penne pasta with pesto sauce

Roast chickpeas, lightly oiled and dusted with Cajun seasoning, in a preheated 375°F oven

Combine cooked black beans with quinoa for a protein-packed vegetarian meal

Buying Tips

When buying fresh beans, such as fava, look for unblemished pods that are plump and smooth
If you can see the fresh bean shapes within the pod, they’re overgrown and likely tougher
Avoid fresh beans with mushy tips or with white mold

When buying dried beans, look for beans that are not cracked or chipped
This indicates age

When buying canned beans, look for beans that have no added salt and check the sell-by date

BEAN COUNTING

When planning meals with beans, here’s how to judge the amount of beans you’ll need:

15-oz can of beans = 1½ cups cooked beans, drained

1 lb dry beans = 6 cup cooked beans, drained

1 lb dry beans = 2 cup dry beans

1 cup dry beans = 3 cup cooked beans, drained

Storing Tips

Wash fresh beans before storing to retain moisture
Leave the ends of fresh beans on until you’re ready to cook
Fresh beans can be stored in a refrigerator for up to 5 days

Store dried beans in the bag in a cool, dry place
If dried beans are hermetically sealed, they can be stored for up to 10 years

Before you soak dried beans, be sure to pick through them and discard any that are discolored or shriveled
Also pick out any foreign matter
Rinse well

After cooking dried beans, use them as quickly as possible, as they spoil easily