Abstract
Did you know that nutrient-rich dried beans and peas can count as either a protein or a vegetable? A half-cup serving of beans contains plant protein equal to a 2-ounce equivalent protein serving. Like meat, poultry, or fish, beans are sources of iron, zinc, and certain B vitamins. Like many vegetables, beans are excellent sources of dietary fiber and such nutrients as folate, potassium, and magnesium. Beans and peas, other than soybeans, are also low in fat. Soybeans are a source of healthy fats. Like other plant foods, beans and peas have no cholesterol. They are also gluten free.
Other names for beans and peas include legumes and pulses. Popular legumes include black beans, kidney beans, garbanzo beans (also known as chickpeas, ceci beans), navy beans, soy beans, black-eyed peas, and lentils.
Many Americans have low intakes of the nutrients that beans have in abundance. For this reason, the Dietary Guidelines recommend including legumes as a vegetable or a protein in meal planning. For 1800- to 2000-calorie daily diets, recommended levels are at least one and a half cups of legumes weekly.
Tip: When does a legume not count as a protein? When it is a green bean, snow pea, sugar snap pea, green garden pea, or green lima bean. The first 3 count as green vegetables. Green garden peas and limas count as starchy vegetables.
Eat Beans and Peas for Your Health
Beans and peas are a rich source of soluble and insoluble fiber. Higher consumption of dietary fiber is associated with lower risk of heart disease and diabetes among other chronic diseases.
Eating patterns high in bean and fiber intakes have been shown to lower cholesterol in individuals with higher cholesterol levels.
Legumes have a low glycemic index. Food with lower glycemic index can help lower risk factors for type 2 diabetes and help persons with diabetes manage symptoms.
Beans and peas can play an important role in the DASH (Dietary Approaches to Stop Hypertension) diet, which has been shown to help manage high blood pressure.
Enjoy the Versatility of Legumes
Beans and peas come in many tasty varieties. Legumes are also featured in recipes from cuisines around the world. These range from stews, casseroles, curries, and soups to dips, salsas, and spreads. Don’t forget burritos and salads. Variety adds taste and enjoyment.
Recipes featuring beans and peas can be the foundation for meatless meals. Try a meatless dinner featuring a bean entree. You’ll increase fiber intake and lower fat consumption.
Beans and peas serve as a sound foundation for vegetarian, vegan, and “mostly meatless” patterns of eating.
Using Beans Is Convenient
Beans and peas are available in dried, canned, and frozen forms.
Think dried beans take too long to fix? Try the quick soak method: Bring 10 cups of water to a boil. Add 1 pound of clean dried beans or peas. Return to a boil for 2 to 3 minutes. Turn off heat, cover, and wait 1 hour. Prepare your recipe.
Canned beans can easily substitute in recipes for cooked dried beans. Look for low-sodium varieties. Drain liquids and rinse all canned beans to reduce sodium content.
Freeze extra cooked dried beans and peas in convenient portions, ready to use in favorite recipes.
Some legumes such as lentils and dried green peas don’t require soaking before cooking.
Two-Bean Vegetable Chili
6 servings of 1 cup
Ingredients
1 can (16 oz) beans in chili seasoned sauce
1 can (15 oz) cannellini or great northern beans, drained, rinsed
1 can (14.5-16 oz) diced tomatoes with onions (such as Hunt’s tomatoes)
1 can (11.5 fl. oz) low-sodium tomato–vegetable juice
1½ cups frozen whole kernel corn
1 cup frozen bell pepper strips, chopped
2 teaspoons chili powder
Directions
Stir together all ingredients in large saucepan. Bring to boil over high heat. Reduce heat to medium-low, cover, and simmer 15 minutes, stirring occasionally.
Nutritional information: Per 1 cup serving. Calories 184, total fat 1 g (saturated fat 0 g), cholesterol 0 g, sodium 601 mg, carbohydrate 36 g, dietary fiber 11 g, protein 9 g. Percentage daily values: vitamin A 21%, vitamin C 43%, calcium 8%, iron 15%.
Science of Choices tip: Like more heat? Substitute a can of spicy tomatoes with green chilis (such as Ro-Tel tomatoes) in place of diced tomatoes.
Source of recipe and nutrition information: http://www.readyseteat.com. Used with permission.
Resources
http://www.fruitsandveggiesmorematters.org
http://www.choosemyplate.gov: Dietary Guidelines for Americans
http://www.usdrybeans.com: US Dry Bean Council
Footnotes
Science of Choices Fact Sheets are sponsored by the ConAgra Foods Science Institute. This handout is from your health care provider and provides a general overview that may not apply to everyone. Be sure to discuss how to use this information with your health care provider.