BEANS: HEART HEALTH SUPERSTARS

While we still have some remaining cold weeks ahead of us, and the produce aisle remains a somewhat dismal scene of wilting products having traveled long and far, I wanted to put in a shout out for beans.  In study after study, beans emerge as an especially heart healthy choice. The legume family includes beans, fresh and dried peas, chickpeas, lentils, and soybeans.   Legumes are excellent sources of protein, high quality, slowly digested carbohydrates, essential micronutrients, and fiber.  Substituting legumes for foods that are high in saturated fats or refined carbohydrates is likely to lower the risk of heart disease, diabetes, and weight gain.  Here are some of the highlights of bean nutrition and heart health, and some suggestions for getting more into your diet.

Bean Nutrition: 

Micronutrients & Blood Pressure:  Beans are rich in folic acid, copper, iron, potassium, and magnesium.  Healthy intake of magnesium and potassium has been found to support healthy blood pressure. 

Antioxidants:  Beans are rich sources of anti-oxidants including flavonoids, phenolic acids, and isoflavones (especially in soy beans) that reduce inflammation, a risk factor for heart disease. 

Soluble Fiber and Plant Sterols:  Beans are one of the best food sources of soluble fiber and plant sterols Intake of these nutrients has been shown to help lower harmful blood cholesterol, another risk factor for heart disease.  Also, soluble bean fiber, by slowing down digestion and carbohydrate absorption, helps to fend off unwanted peaks and valleys in blood glucose levels.

Insoluble Fiber:  Beans also provide substantial insoluble fiber, which can keep constipation and other digestive woes away.

Good Protein Low in Fat:  Legumes contain the most protein of any vegetable and they are naturally low in fat so that when they replace high fat proteins such as rich meats in the diet, they have been associated with improved weight outcomes, better heart health, and greater longevity. 

The Gas Factor:  Beans are a feast for the healthy bacteria in your gut and have been shown to support healthier gut flora populations and reduced gut inflammation, but this also makes them gassy.  By increasing your intake gradually you can minimize gassiness.  Also, if you use the overnight soaking method of cooking, the gassiness of the beans is reduced.  When simmering the plain beans after soaking add some kombu seaweed or the Mexican herb Epazote.  These help to tenderize and increase digestibility and can be removed before using the beans in a recipe.  And, adding spices such as cumin, coriander, tumeric, or caraway when cooking bean dishes can help to counter the gassiness of beans.  Certain kinds of beans including lentils, chickpeas, aduki beans, and mung beans tend to be less gassy choices. If you still find that beans are causing a lot of gas consider taking a product such as Beano or Phazyme before a bean meal.  These types of products are generally safe and help your body digest high fiber foods such as beans. 

Preparing Beans:  You can use the canned beans or cook them from the dried.  If cooking, measure out what you will be cooking and sort through the beans to remove impurities and any that appear broken, shriveled, or darkened.  Then soak the beans overnight (you do not need to soak dried peas & lentils).  Drain and rinse several times.  Add water to cover beans by at least 1 inch and bring pot to a gentle boil until a foam forms on the top of the water.  Skim off the foam, turn the heat down to a gentle simmer, cover the beans, and cook until tender.  Always season after beans are cooked.  If buying the canned, drain and rinse the beans before using.  Look for brands that have no sodium added.

Tips for Getting More Beans in Your Diet:

·         Have a snack of fresh veggies dipped in hummus or bean dip

·         Sprinkle them on salad, cooked greens, or in sandwiches

·         Eat bean soups, chili, or baked beans

·         Mix them into into rice, pasta, or potato

·         Make casseroles that include beans

·         Snack on edamame (green soybeans) that are available as an appetizer at Japanese restaurants or in the frozen section at your grocery store

·         Opt for a vegetarian stir-fry with tofu and/or sprouted mung beans

·         Snack on dry-roasted soy nuts, edamame, or chickpeas (to make your own drain canned chickpeas, toss in olive oil and spices, and bake at 400°F for 25-30 min.)

·         Enjoy a soy- or bean-based veggie burger

·         Make a bean burrito

·         Add green peas to salads, stir-fries, and casseroles.  (These are legumes too!)

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