Anderson Jw Et Al Health Benefits of Dietary Fiber Nutrition Reviews 200967188

Beans are among the near versatile and normally eaten foods throughout the world, and many varieties are grown in the U.S. Because of their nutritional composition, these economical foods have the potential to improve the diet quality and long-term wellness of those who swallow beans regularly [1, 2, iii].

The purpose of this publication is to provide show-based nutrition and health information about beans, grooming tips, sample recipes and references for further report.

Nutrient-rich Beans

Dry edible beans, such as pinto, navy, kidney, pinkish and blackness beans, are function of the legume family. A legume plant produces seeds in a pod; dry beans are the mature seeds within these pods. Other members of the legume family include lentils, peas, chickpeas, peanuts and soybeans [4].

As shown in Tables 1 and 2, dry edible beans are nutrient-rich foods; they contain a variety of vitamins, minerals and other nutrients while providing a moderate amount of calories. Beans provide protein, fiber, folate, atomic number 26, potassium and magnesium while containing little or no full fat, trans-fat, sodium and cholesterol [v, 6]. Because of their high concentration of health-promoting nutrients, consuming more than beans in the American diet could improve overall health and also decrease the risk of developing certain diseases, including heart disease, obesity and many types of cancers. The 2010 Dietary Guidelines for Americans recommend consuming 1.5 cups of beans per week to take advantage of these potential health benefits [7].

Fiber Booster

Nutrition experts recommend that adults consume 25 to 38 grams (one thousand) of dietary cobweb per day (14 grand per 1,000 calories); even so, the majority of Americans do not reach this recommendation consistently [vii]. Dietary fiber intake contributes to feelings of fullness or satiety and helps maintain functioning of the digestive system [vii, ix]. Beans are a rich source of soluble and insoluble cobweb. On average, beans provide seven or more grams of total dietary cobweb per ½-cup serving [6]. The consumption of cobweb also has been associated with decreasing total and low-density lipoprotein (LDL) cholesterol, every bit well decreasing the risk for developing coronary middle disease, metabolic syndrome, stroke, hypertension, diabetes, obesity and some gastrointestinal diseases [9, 10, 11, 12].

Full of Folate

The B vitamin folate is plant prominently in beans [13]. Folate, or its constructed analogue, folic acid, is essential for the production of ruby-red blood cells in the human torso and development of an embryo'south nervous organisation during the early on stages of pregnancy. Adequate intake of folic acrid has been shown to reduce the take a chance of neural tube defects significantly in newborns [13]. Synthetic folic acid is better captivated in the torso than naturally occurring folate. Some folate can exist lost from dry beans and other legumes during the soaking and cooking process or can be reduced when the vitamin interacts with other food components, such as cobweb [14, fifteen]. Quick-soaking beans (boiling beans for a brusk time and then soaking for one hour) may lead to more than folate losses than a more traditional long soak. In general, to maximize the natural folate content in beans, some researchers suggest using the slow-soak method and a cooking method that prepares the beans in 150 minutes or less [14].

Table ane. Food content of selected beans compared with recommendations on nutrient labels.

	Calories (kcal)	Total Fat (g)	Saturated Fat (g)	Trans Fat (g)	Cholesterol (mg)	Sodium (mg)	Total Carbohydrate (thou)	Fiber (g)	Protein (yard)
Daily Values (DV) used on Nutrition Facts labels	ii,000	Less than 65	Less than xx	Minimize in diet	Less than 300	Less than two,400	300	25	l
Black	114	0.five	0.1	0	0	1	20.iv	7.5	7.6
Cranberry	120	0.4	0.1	0	0	1	21.7	8.8	8.iii
Dandy Northern	104	0.4	0.one	0	0	2	xviii.7	half-dozen.2	7.iv
Navy	127	0.6	0.1	0	0	0	23.7	ix.6	7.5
Pink	126	0.4	0.1	0	0	2	23.6	4.5	seven.7
Pinto	122	0.6	0.1	0	0	1	22.4	vii.7	7.7
Carmine Kidney	112	0.four	0.1	0	0	2	twenty.2	6.5	seven.7

Table 2. Vitamin and mineral content of selected beans compared with recommendations on nutrient labels.

	Vitamin A (IU)	Vitamin C (mg)	Folate (mcg_DFE)	Calcium (mg)	Atomic number 26 (mg)	Potassium (mg)	Magnesium (mg)
Daily Values (DV) used on Nutrition Facts labels	five,000	60	400**	ane,000	xviii	4,700	400
Black	5	0	128	23	one.8	305	60
Cranberry	0	0	183	44	ane.ix	342	44
Great Northern	1	1.two	90	threescore	1.9	346	44
Navy	0	0.8	127	63	2.ii	354	48
Pinkish	0	0	142	44	1.nine	429	55
Pinto	0	0.vii	147	39	one.8	373	43
Crimson Kidney	0	one.one	115	25	two.6	357	40

Sources: Food and Drug Administration; U.Due south. Department of Agronomics, Agricultural Research Service [half-dozen, eight].

* All nutrient values per ane/ii cup cooked beans without added salt.

** 400 mcg DFE/twenty-four hours is recommended dietary allowance (RDA) for adult men/women (not pregnant or lactating).

Eating More Beans May Reduce Disease Hazard Factors

Eye Illness

Elevated blood levels of triglycerides and cholesterol, especially LDL cholesterol, are significant contributing factors to centre affliction [18]. High plasma levels of homocysteine have been associated with increased chance for cardiovascular disease. Although some studies have shown that folate may lower homocysteine levels and, therefore, center illness risk, the topic remains controversial and more research is needed [16, 17].

A varied diet low in saturated fat with ample cobweb (especially soluble) and B vitamins are among the recommendations for reducing cardiovascular disease hazard factors [18]. Several studies have shown that regular consumption of beans tin can aid lower total and LDL cholesterol and other run a risk factors for eye disease [nineteen, 20, 21, 22, 23, 24, 25]. One written report showed a 38 percent lower gamble of nonfatal heart assault when a cup of cooked beans was consumed daily [22]. Other researchers reported significant reductions in blood cholesterol levels when canned beans were consumed on a daily basis [19, 24].

In an eight-week study, researchers studied the influence of daily consumption of ½ cup of pinto beans, black-eyed peas or carrots on claret cholesterol levels. Among participants consuming ½ cup of pinto beans per twenty-four hours, total and LDL cholesterol levels decreased by more than 8 percent. Participants consuming black-eyed peas or carrots did non experience a significant change in total or LDL cholesterol. Pinto beans and other dry edible beans contain significantly more dietary cobweb (specifically soluble cobweb) than black-eyed peas and carrots, likely resulting in this subtract in cholesterol [25].

Diabetes

Diabetes is becoming more than prevalent throughout the world as the global obesity epidemic continues. Eating a diverseness of legumes, including beans, may be valuable non only in the prevention of diabetes just likewise in the management of blood sugar levels [26]. Beans are rich in complex carbohydrates (such as dietary fiber), which are digested more slowly. As a upshot, edible bean consumption has been shown to increment feelings of fullness and assistance regulate plasma glucose and insulin levels afterward meals [27]. Legume fiber was among the cobweb types associated with reducing chance for metabolic syndrome, which includes glucose disturbances and increased take a chance of diabetes [28].

According to a recent written report, regularly consuming beans as part of a low-glycemic-index diet improved blood glucose management, reduced systolic blood pressure and decreased risk of coronary heart disease [29]. Participants with Type 2 diabetes mellitus were placed randomly on a loftier-legume diet (consuming 1 cup per day) or on a loftier-insoluble-fiber nutrition with whole-wheat foods. Hemoglobin A1c (HbA1c), a measure of long-term glycemic command, was measured after three months. The group consuming the loftier-legume diet experienced a significant decrease in HbA1c and reduced their calculated heart disease run a risk scores [29].

Cancer

The role of bean-containing diets related to cancer run a risk has been the bailiwick of ongoing studies [30]. Eating beans may reduce the risk for developing sure types of cancers due to their contribution of bioactive compounds to the diet, including flavonoids, tannins, phenolic compounds and other antioxidants [31]. These compounds human action to decrease the risk of cancer, as well equally other chronic diseases. Other researchers have shown that beans may have a synergistic consequence when consumed in a diet containing other antioxidant-rich foods (such equally fruits and vegetables) past decreasing oxidation in the body and reducing the overall cancer risk [32].

Edible bean intake has been associated with a decreased adventure of breast, stomach, colorectal, kidney and prostate cancers in human and animal studies [33, 34, 35, 36, 37, 38, 39]. In particular, the dietary fiber content of beans may play a role in reducing the adventure of colorectal cancers [36]. For example, a study that examined the touch of dietary cobweb intake on the evolution of colon polyps in a cancer survivor cohort found that people who consumed more fiber, specifically fiber from legumes and cooked light-green vegetables, including green beans and peas, were less likely to prove a recurrence of polyps than others [36].

Beans, Color and Antioxidants

Beans are loftier in natural antioxidants [40]. The color of the bean glaze appears to affect the antioxidant capacity because this correlates with total phenolic content of the edible bean. Colored beans (cherry, brown or black) possess greater antioxidant activity than white beans [41]. Furthermore, some of these antioxidant compounds are lost during typical training and cooking methods, although meaning amounts of antioxidants still remain [42].

Obesity and Overweight

Even though beans are not frequently promoted as a weight-loss food, regularly consuming nutrient-rich legumes may affect weight loss or management, although more research is needed [43, 44, 45, 46]. Co-ordinate to results from the National Health Nutrition Exam Survey 1999 to 2002, people who consumed beans regularly had a lower body weight, lower waist circumference and lower systolic blood pressure, in addition to a greater intake of dietary fiber, potassium, magnesium, iron and copper [43]. Co-ordinate to the results of studies conducted in Brazil, a traditional diet high in rice and beans was associated with a lower body mass index (BMI), compared with a typical Western diet containing more fat, snacks and soda [47, 48].

Consuming beans may contribute to feelings of short-term satiety as a result of the beans' fiber and protein content [49]. In a study of 35 obese men fed four different protein-rich diets, the diet providing the majority of protein from legumes (including beans) induced the greatest amount of weight loss in an 8-week menstruation. The group instructed to consume legumes at least four days a week also experienced meaning reductions in waist circumference, body fat mass, blood force per unit area and full cholesterol when compared with the other groups [50].

Researchers have studied the role of hormones, including leptin and ghrelin, in regulating appetite and weight. Researchers adamant the leptin and ghrelin levels in 36 insulin-sensitive and 28 insulin-resistant men. Leptin levels decreased amid the group consuming a diet enriched with legumes. When leptin is nowadays in smaller concentrations, information technology is more effective in regulating ambition and may aid in weight loss and weight maintenance [51].

Bean Benefits for Children

Childhood obesity is a standing business in North America and effectually the world, reaching epidemic proportions. Many strategies have been suggested to prevent and care for obesity during the childhood years, commonly focusing on restricting caloric intake. Some have suggested that emphasizing constitute-based foods, particularly fruits and vegetables, in children's diets would help prevent obesity [52]. Incorporating beans into the diet of children tin can help children maintain healthy weights, as well as promote overall wellness.

Most children do non eat the recommended corporeality of dietary fiber in their diets [7]. Because of the role fiber plays in satiety, inadequate fiber intake may contribute greatly to overeating loftier empty-calorie foods and weight gain [nine]. The U.Due south. Section of Agriculture recognizes the wellness benefits beans offer children and now requires that students from kindergarten through 12th course exist offered at least ½ cup of beans per calendar week every bit part of new guidelines for school meals [53].

Beans in Special Diets

An increasing number of people are post-obit special diets, such vegetarian, vegan and gluten-free diets. While each special diet has unlike requirements, a common factor among them is that sure foods that normally would provide vital nutrients are eliminated. Beans can play a office in providing a variety of nutrients for individuals post-obit these diets.

Gluten-gratis

For example, people with celiac disease should swallow a diet that is costless of gluten, a poly peptide found in many grain products. They must eliminate these products from their diet, which increases the gamble for deficiencies in several B-vitamins and other nutrients that typically are found in grains [54]. Beans are a naturally gluten-gratis food, and they provide many of the same vitamins and minerals oft establish in enriched grain products, including thiamin, riboflavin, folate, fe and fiber. Bean flour may exist peculiarly beneficial to those following gluten-gratuitous diets considering bean flours can be combined with other gluten-gratuitous flours (such as rice or tapioca flour).

Vegan/Vegetarian

Those following vegetarian or vegan diets depend on plant foods to provide important nutrients often found in fauna products, such as poly peptide, iron and zinc. While vegetarians may consume dairy or eggs, those following a vegan diet eat no animal-based products. Those post-obit a vegan diet may consume less saturated fat, cholesterol and more than dietary cobweb; yet, those following a vegan nutrition may exist defective in vitamin B-12, vitamin D, calcium or omega-3 fats unless they consume appropriate supplements [55]. Beans tin exist a valuable part of any plant-based diet because they are rich in several nutrients and serve as a meat-alternative and incorporate the full complement of amino acids when paired with grains.

Budget-friendly Beans

Every bit shown in Tabular array 3, beans provide a variety of nutrients at a relatively depression price compared with other protein-rich foods [56]. Co-ordinate to the Nutrient Rich Foods Index, a tool that scores foods based on their food content, which and so tin be compared to food price databases, beans and legumes are among the best foods in terms of amount of nutrients per unit of measurement price [5].

The cost is shown for a iv-ounce raw portion of meat/poultry, which typically results in a 3-ounce cooked portion.

Table three. Cost comparison of protein-rich foods in American nutrition.

Protein nutrient	Serving size	Cost per serving ($)
Ground beef (lean, actress-lean)	4 ounces	ane.18
Beef (circular roast, USDA pick, boneless)	four ounces	1.16
Pork chop (boneless)	4 ounces	ane.00
Chicken breast, boneless	4 ounces	0.82
Pinto beans (canned, drained)	½ cup	0.nineteen
Eggs, form A, large	1	0.sixteen
Pinto beans (cooked, dry out)	½ cup	0.07

U.Southward. Section of Agriculture. Economic Research Service. Retail data for beef, pork, poultry cuts, eggs and dairy products. Retrieved on March 15, 2013, from world wide web.ers.usda.gov/data/meatpricespreads/.

Edible bean Market Classes and Cooking Time

Numerous bean market classes are bachelor in the U.S. and throughout the world. While different beans do not vary greatly in food content, they practice differ slightly in sense of taste, texture and cooking times. The following chart describes ix of the most common beans constitute in American grocery stores and lists some common cuisines using beans. The cooking time refers to the amount of time to melt dry beans.

Preparing Dry Beans

Dry beans offer diet, health and economic benefits. However, you demand to follow certain steps to ensure dry beans are cooked properly. The iv basic steps are ane) clean, 2) rinse, 3) soak and 4) melt. The first two steps only involve removing any broken beans or strange objects from beans, and and so rinsing them in a colander under cold running water.

Comparison Soaking Methods

The three different soaking methods vary in the amount of time required for adequate soaking. The "hot soak" method typically is recommended considering it reduces cooking time and gas-producing compounds the most while consistently yielding tender beans.

Traditional Soak	Hot Soak (preferred)	Quick Soak
1. Pour common cold water over beans to comprehend.	1. Place beans in a large pot and add together x cups of h2o for every 2 cups of beans.	one. Place beans in a large pot and add together six cups of water for every 2 cups of beans.
2. Soak beans for eight hours or overnight.	2. Heat to humid and boil for an additional two to 3 minutes.	two. Bring to boil and eddy for an boosted two to three minutes.
3. Bleed beans and discard soak water.	iii. Remove beans from oestrus, cover and let stand up for four to 24 hours.	3. Remove beans from heat, comprehend and let stand for 1 hour.
4. Rinse beans with fresh, cool water.	4. Drain beans and discard soak water.	4. Drain beans and discard soak water.
	5. Rinse beans with fresh, cool h2o.	5. Rinse beans with fresh, cool water.
Advantages: No boiling required; reduces gas-producing compounds with long soak	Advantages: Reduces cooking time and gas-producing compounds; consistently yields tender beans	Advantages: Much faster soaking fourth dimension, requiring less planning
Disadvantages: Long soaking fourth dimension, requiring planning ahead of fourth dimension	Disadvantages: Long soaking time, requiring some planning	Disadvantages: Fermentation may take place if left in hot water for likewise long; potential loss of some folate

iv Steps to Soaking Dry Beans

1. First, inspect the dry beans, removing any broken beans or foreign materials.
2. Rinse thoroughly in cold water.
3. Next, employ the preferred "hot soak" method: Add 10 cups of cold h2o to the pot for each pound (2 cups) of beans prepared. Bring the water to a boil and boil for 1 to three minutes. Cover the pot. Permit stand. A four-hr soak is ideal.
4. Finally, drain and rinse soaked beans. Melt and use in recipes.

two cups of dry out beans = 4 to 5 cups of cooked beans

Top 10 Tips for Cooking Dry Beans

1. To cook soaked beans, add fresh, cold water to fully cover beans, plus 1 to 2 tablespoons of oil, if you wish. Adding oil prevents foaming and boiling over. Foam also can be skimmed off during cooking. Simmer the beans until they are tender.
2. Cook just one kind of bean at a fourth dimension if possible. Different types and ages of beans have different cooking times, so avert cooking different types of beans together at the aforementioned time.
3. Maintain h2o at a gentle simmer (not rapid boil) during cooking to prevent split skins.
4. Do not add blistering soda to beans at whatsoever fourth dimension. This volition make the beans more than tender but destroys the B vitamin thiamine and too may impact the flavor negatively.
5. Stir beans occasionally to foreclose sticking during cooking.
6. Keep beans covered with water during the cooking process. Add cold water periodically during cooking to ensure beans are covered.
7. Check beans for doneness before eating. When cooked properly, beans should be tender just non mushy. Skins still should exist intact, but the edible bean tin can be mashed easily between two fingers or with a fork.
8. Drain beans immediately after they take reached desired texture to prevent overcooking.
9. To add flavor after beans accept finished cooking, effort adding a drizzle of extra virgin olive oil immediately before serving rather than adding loftier-fat ingredients (such as bacon) during cooking. (See "Season-booting Tips" on p. 10.)
10. To cook beans quickly, endeavor a pressure cooker, post-obit the manufacturer'south instructions. This allows beans to cook in half the time and eliminates the demand for soaking. Nevertheless, this does non give the beans much time to absorb flavors from other ingredients. Therefore, use a pressure cooker when beans are needed quickly or to be used as a part of another flavorful dish.

Annotation: Hard water (naturally high in minerals) may affect cooking fourth dimension/softening of beans. Distilled or softened h2o may outcome in a better end product.

Beans, Beans: Gas-reducing Tips

Consumption of food-rich beans could subtract the chance for several chronic diseases; withal, some people may exist hesitant to increase beans in their diet due to the fear of intestinal gas and stomach discomfort, including increased flatulence. Certain nondigestible carbohydrates, termed oligosaccharides, are responsible. Some researchers have reported that flatulence associated with bean intake may be exaggerated, and individuals vary in their response to increased fiber intake [57]. Researchers advise discarding the soaking and cooking water to remove some of these nondigestible carbohydrates [58].

Try these tips to reduce the occurrence of intestinal gas when eating beans:

• Increment beans in your diet slowly. For case, you may get-go past eating two to four tablespoons of beans per day, and gradually increase each day.
• Drink more water each day equally you eat more beans (or other fiber-containing foods).
• Apply the hot soak method when preparing dry beans. The longer beans soak, the more you lot volition reduce the amounts of the gas-producing compounds.
• Change the water several times when soaking dry beans, and discard this water when soaking is completed. Many of the gas-causing carbohydrates are released into this soaking h2o.
• Rinse canned beans without sauce (such as kidney, navy, Corking Northern) before eating or using in recipes.
• Consider using a gas-reducing enzyme tablet. These tablets are available over the counter in many pharmacies.

Flavour-boosting Tips

Beans tend to absorb the flavors of the ingredients with which they are cooked. Even so, take care to ensure that these added foods only increment flavour and do non hinder texture development. Follow these tips when calculation each of these ingredients to beans to make them delicious and nutritious:

• Acid: Calculation sources of acrid is a dandy way to increase the depth of season in edible bean dishes. Add together foods such as lemon juice, vinegar, tomatoes, chili sauce, ketchup, molasses or wine afterwards beans have been cooked fully. These acidic foods tin prevent beans from condign tender and lengthen cooking time if they are added too soon.
• Onions: Adding onions also can increase the depth of season in beans. Add onions any time during the cooking process, but for a stronger onion flavor, add together during the last 30 minutes of cooking.
• Herbs and spices: Add oregano, thyme, garlic, parsley or any other herbs/spices any time during cooking. Nevertheless, keep in listen that flavors of herbs and spices tend to diminish the longer they are cooked.
• Salt: Add when the beans are almost tender because salt tends to toughen beans. Remember to use minimal amounts of common salt to limit the sodium content of beans.

On the Menu: Beans!

How practice you start eating more than beans and reaping the many health benefits? Adding more beans to your daily diet can exist as easy every bit adding them to the foods yous already enjoy. Beans have a neutral flavor. Try some of the recipes included at the cease of this publication. Here are a few ideas for calculation beans to your diet:

• Main dishes: Add beans to chili, burgers and rice for a satisfying entrée. Or try replacing the meat in recipes with beans, such as a bean enchilada or black edible bean and cheese quesadilla.
• Side dishes: Baked beans or a bean salad would make a corking add-on to whatsoever meal.
• Salads: Add beans to salads for added nutrition, colour and texture.
• Pasta: Adding beans to pasta dishes will provide another dimension of flavor and boost the appearance of the dish.
• Soup: Pureed beans tin can be used to supervene upon cream or higher-fat ingredients.
• Dips and spreads: Bean dips and spreads make a cracking snack or appetizer.
• Baked appurtenances: Replace all or part of the fat ingredients with mashed or pureed beans in foods such as brownies and cookies. Beans volition requite the broiled items additional poly peptide and fiber and reduce fatty, cholesterol and calories.

Beans in Broiled Goods

Research has shown that pureed beans can be used to replace up to 50 percent of the fat in brownie recipes and nevertheless yield an adequate stop product [59]. Bean flours too are being fabricated and used in grain products, such as tortillas. Up to 25 percent of wheat flour in tortillas can exist replaced with bean flours, which yield a tortilla with like texture, appearance and flavour while improving the overall nutrient profile [sixty].

Decreasing Sodium in Canned Beans

Consuming a diet high in sodium is linked to the development of hypertension and increased risk for heart disease. Canned vegetables, including canned beans, contain college amounts of sodium than their fresh or less-processed counterparts. Even so, these beans still incorporate all of the valuable nutrients every bit their dry counterparts and tin be function of a healthy diet.

To reduce the sodium content in canned beans, only drain and rinse them before consuming or adding to recipes. Researchers reported that draining canned beans reduces sodium content by 36 per centum, while draining and rinsing canned beans reduces the sodium content by 41 percentage [61].

Recipes

Key to abbreviations

c. = cup(southward)
lb. = pound(s)
Tbsp. = tablespoon(due south)
pkg. = package(s)
tsp. = teaspoon(southward)
g = gram(s)
oz. = ounce(due south)
mg = milligram(s)

Notation: You lot may annotation variations in the weights of the canned products you purchase. A slight difference in the amount of ingredients y'all add will non impact the overall quality of these recipes.

Recipes were analyzed using Food Processor SQL software.

Notation: Beans tin be used interchangeably in these recipes. Soaked, cooked beans prepared according to the directions provided can exist used in place of drained, rinsed canned beans.

Arriba Nacho Dip

2 cloves garlic, finely chopped
1 c. onion, finely chopped
ane c. light-green bong pepper, finely chopped
½ jalapeno pepper, finely chopped
three large Roma tomatoes, chopped
¼ c. cilantro, finely chopped
¼ c. lemon juice
1 (15-oz.) can fat-costless refried beans
4 oz. reduced-fat cheddar cheese, shredded

Make salsa by combining the get-go 7 ingredients in a bowl; mix to combine. Put refried beans and salsa in a pot; stir until blended. Melt on depression to medium oestrus for 20 minutes. Add cheese and allow to melt on top. Serve with tortilla fries or veggies.

Makes 12 servings. Per serving: 60 calories, 0.5 g fat, 4 thousand protein, 8 grand sugar, 2 g cobweb and 230 mg sodium

Black Bean and Fruit Salsa

½ c. mango, peeled and cubed
1 c. papaya, peeled and diced
½ c. pineapple, diced
½ c. black beans, canned, drained and rinsed
1 Tbsp. cilantro, minced
i Tbsp. lime juice (fresh-squeezed for all-time flavor)
1 Tbsp. extra-virgin olive oil
ane tsp. cumin
¼ tsp. black pepper
1 clove garlic, minced

Combine all ingredients in a large bowl; toss gently to coat.

Makes 8 servings. Per serving: 40 calories, 2 1000 fat, 0 g protein, six k carbohydrate, 1 thou cobweb and 0 mg sodium

Mediterranean Bean Salad

ane (15.v-oz.) can beans (Great Northern, navy or white kidney), drained and rinsed
½ c. sun-dried tomatoes, cut into strips
one/3 c. black olives, tuckered and chopped
one/3 c. fat-free or reduced-fat feta cheese, crumbled
ane/3 c. red onion, finely chopped
2 cloves garlic, finely minced
2 Tbsp. fresh cilantro, chopped
2 Tbsp. olive oil
2 Tbsp. lemon juice
Fresh ground pepper

Drain and rinse beans. Combine all ingredients in a bowl and mix thoroughly. Serve on a lettuce leaf with grilled apartment bread, tossed with pasta, in a pita pocket sandwich, on superlative of tossed salad or with whole-grain chips or crackers.

Makes half dozen servings. Per serving: 150 calories, 7 one thousand fatty, 5 g protein, 16 g carbohydrate, v g fiber and 200 mg sodium

Three-Edible bean Pasta Salad

8 oz. whole-grain pasta
1 (xv.5-oz.) tin three-bean salad, chilled
ii c. grape tomatoes
1 tsp. dried dill weed

Cook pasta according to package directions. Bleed. Rinse with common cold water and place in a medium-sized bowl. Add undrained three-bean salad, tomatoes and dill. Mix gently, embrace and chill.

Makes six servings. Per serving: 110 calories, 0 g fat, 5 g protein, 25 g carbohydrate, four g fiber and 280 mg sodium

Sizzlin' Broiled Beans

1 (28-oz.) can vegetarian broiled beans, undrained
½ greenish pepper, chopped
½ red pepper, chopped
1 onion, chopped
ane½ Tbsp. molasses
1½ Tbsp. ketchup
4 strips uncooked turkey bacon, diced
Salt and pepper to sense of taste

In a ix- by 13-inch greased pan, mix all ingredients, except turkey bacon. Brown turkey bacon and drain fatty. Crumble and sprinkle turkey bacon evenly over the top. Bake in preheated oven at 350 F for 40 minutes.

Makes 12 servings. Per serving: 100 calories, one.v g fatty, v g protein, 19 g carbohydrate, 4 one thousand fiber and 360 mg sodium

Turkey and Edible bean Chili

1 Tbsp. olive oil
i yellow or white onion, chopped
ane green bong pepper, chopped
2 cloves garlic, chopped
½ lb. ground turkey
two Tbsp. tomato paste
1 tsp. basis cumin
2 tsp. chili powder
ane (28-oz.) tin diced tomatoes
2 (15-oz.) cans beans (kidney, small red, pinkish), tuckered and rinsed
½ c. water
¼ c. reduced-fatty sour foam
1¼ tsp. salt
¼ tsp. pepper
Cilantro sprigs, for serving

Heat oil in a large bucket over medium-high oestrus. Add together onion, bong pepper and garlic. Melt, stirring occasionally, just until vegetables are tender. Add turkey and cook, breaking up with a spoon, until no longer pinkish. Stir in tomato paste, cumin and chili pepper. Cook and stir for one infinitesimal. Add tomatoes (with liquid), beans, water, i¼ tsp. common salt and ¼ tsp. pepper. Bring to a boil. Reduce heat and simmer, stirring occasionally, until slightly thickened, 12 to 15 minutes. Serve with sour cream and cilantro.

Makes eight servings. Per serving: 170 calories, three g fat, xiii g protein, 23 g carbohydrate, 7 g fiber and 300 mg sodium

Stuffed Peppers

iv medium bong peppers, any color
½ medium onion, chopped
2 c. corn (fresh or frozen)
2 small tomatoes, chopped
2 (xv.5-oz.) cans black beans, drained and rinsed
ii tsp. olive oil
one tsp. cumin
½ tsp. cayenne pepper
one garlic clove, minced
two tsp. cilantro, finely chopped
1 c. shredded reduced-fatty cheddar cheese (endeavour pepperjack for more spice)

Rinse peppers and cut in half lengthwise; remove seeds. Identify peppers in a large pot and comprehend with water. Bring to a eddy, reduce the rut, comprehend and simmer for five minutes; drain. Set pepper halves on greased blistering canvas. Preheat oven to 350 F. In a small-scale skillet, sauté the chopped onion in olive oil until tender.

Mix together onions, tomatoes, corn and black beans in a medium-sized basin. In a small bowl, combine oil and seasonings; add together to vegetable mixture and mix thoroughly. Fill pepper halves with mixture and top with cheese. Broil for eight to x minutes or until cheese is melted.

Makes eight servings. Per serving: 130 calories, 2 thousand fat, 7 thousand protein, 26 g sugar, vii 1000 fiber and 240 mg sodium

Chocolate Chip Edible bean Muffins

2 (15.five-oz.) cans beans (Nifty Northern, navy, white kidney), drained and rinsed
1/3 c. depression-fat milk
i c. carbohydrate
¼ c. butter or margarine
3 eggs
3 tsp. vanilla extract
1 c. all-purpose flour
½ c. whole-wheat flour
1 tsp. baking soda
½ tsp. common salt
¾ c. semisweet chocolate chips

Combine beans and milk in a food processor or blender until shine. Mix sugar and butter or margarine in a large bowl; beat in eggs and vanilla. Add edible bean mixture, mixing until well blended. Mix in flours, baking soda and table salt. Add in chocolate chips. Spoon mixture into 16 greased or newspaper-lined muffin tins most half full. Broil at 375 F for 20 to 25 minutes. Cool on wire racks.

Makes sixteen servings. Per serving: 240 calories, 7 one thousand fat, 6 grand protein, 37 g saccharide, v g fiber and 115 mg sodium

Spider web-based Resources

The Bean Institute website includes the latest enquiry, cooking videos, newsletters, recipes and other resource.

References

1. Mitchell DC, Lawrence FR, Hartman TJ, Curran JM. Consumption of dry beans, peas, and lentils could better diet quality in the US population. J Am Diet Assoc. 2009;109:909-913.
2. Darmadi-Blackberry I, Wahlqvist ML, Kouris-Blazos A, Steen B, Lukito W, Horie Y, et al. Legumes: the near important dietary predictor of survival in older people of different ethnicities. Asia Pacific J Clin Nutr. 2004;13(2):217–220.
3. Lucier G, Lin B-H, Allshouse J, Kantor LS. (2000, April). Factors affecting dry bean consumption in the United States (Due south & O/VGS-280). USDA Economic Research Service.
4. Food and Agriculture Organization of the United Nations. Definition and nomenclature of bolt, 4. Pulses and derived products [cited 2013 Feb xiii].
5. Drewnowski A. The Nutrient Rich Foods Alphabetize helps to identify healthy, affordable foods. Am J Clin Nutr. 2010;91(suppl):1095S–1101S.
6. Usa Department of Agriculture, Agricultural Inquiry Service, 2012. USDA National Nutrient Database for Standard Reference, Release 25. Nutrient Data Laboratory Home Page.
7. United States Department of Agriculture, Wellness and Man Services. Chapter 4 in Dietary Guidelines for Americans , 2010. seventh Edition, Washington, DC: U.S. Authorities Printing Function, January 2010. [cited 2012 December twenty].
8. United states Food and Drug Administration. Guidance for Industry: A Food Labeling Guide [cited 2013 March xiv].
9. Anderson JW, Baird P, Davis RH, Ferreri S, Knudtson One thousand, Koraym A, et al. Health benefits of dietary cobweb. Nutr Rev. 2009;67(4):188-205.
10. Bourdon I, Olson B, Backus R, Richter BD, Davis PA, Schneeman BO. Beans, equally a source of dietary fiber, increment cholecystokinin and apolipoprotein B48 response to exam meals in men. J Nutr. 2001;131:1485-1490.
11. Chocolate-brown L, Rosner B, Willett WW, Sacks FM. Cholesterol-lowering effects of dietary cobweb: a meta-analysis. Am J Clin Nutr. 1999;69:30-42.
12. Anderson JW, Bridges SR. Dietary fiber content of selected foods. Am J Clin Nutr. 1988;47:440-447.
13. United States Food and Drug Administration, Health and Human Services: Code of Federal Regulations. Department 101.79 — Health claims: folate and neural tube defects. 2012;two.
14. Hoppner Grand, Lampi B. Folate retentiveness in dried legumes subsequently different methods of repast training. Food Res Int. 1993;26:45-48.
15. Keagy PM, Shane B, Oace SM. Folate bioavailability in humans: effects of wheat bran and beans. Am J Clin Nutr. 1988;47:80-88.
16. Ashfield-Watt PAL, Moat SJ, Doshi SN, McDowell IFW. Folate, homocysteine, endothelial function and cardiovascular disease. What is the link? Biomed Pharmacother. 2001; 55:425-33.
17. Ueland PM, Refsum H, Beresford SAA, Vollset SE. The controversy over homocysteine and cardiovascular risk. Am J Clin Nutr. 2000;72:324-32.
18. Van Horn L, McCoin Grand, Kris-Etherton PM, Burke F, Carson JS, Champagne CM, et al. The prove for dietary prevention and treatment of cardiovascular disease. J Am Diet Assoc. 2008;108:287-331.
19. Anderson JW, Gustafson NJ, Spencer DB, Tietyen J, Bryant CA. Serum lipid response of hypercholesterolemic men to single and divided doses of canned beans. Am J Clin Nutr. 1990;51:1013-1019.
20. Bazzano LA, Thompson AM, Tees MT, Nguyen CH, Winham DM. Non-soy legume consumption lowers cholesterol levels: a meta-assay of randomized controlled trials. Nutr Metab Cardiovasc Dis. 2011;21:94-103.
21. Finley JW, Burrell JB, Reeves PG. Pinto bean consumption changes SCFA profiles in fecal fermentations, bacterial populations of the lower bowel, and lipid profiles in blood of humans. J Nutr. 2007;137:2391-2398.
22. Kabagambe EK, Baylin A, Ruiz-Narvarez Eastward, Siles 10, Campos H. Decreased consumption of dried mature beans is positively associated with urbanization and nonfatal astute myocardial infarction. J Nutr. 2005;135:1770-1775
23. Mattei J, Hu FB, Campos H. A higher ratio of beans to white rice is associated with lower cardiometabolic risk factors in Costa Rican adults. Am J Clin Nutr. 2011;94:869-876.
24. Shutler SM, Bircher GM, Tredger JA, Morgan LM, Walker AF, Low AG. The effect of daily baked bean (Phaseolus vulgaris) consumption on the plasma lipid levels of young, normo-cholesterolaemic men. Br J Nutr. 1989;61:257-265.
25. Winham DM, Hutchins AM, Johnston CS. Pinto bean consumption reduces biomarkers for middle illness gamble. J Am Coll Nutr. 2007;26(3):243-249.
26. Venn BJ, Mann JI. Cereal grains, legumes and diabetes. Eur J Clin Nutr. 2004;58:1443-1461.
27. Leathwood P, Pollet P. Effects of slow release carbohydrates in the form of edible bean flakes on the evolution of hunger and satiety in homo. Appetite. 1988;10(1):ane-xi.
28. Hosseinpour-Niazi S, Mirmiran P, Sohrab G, Hosseini-Esfahani F, Azizi F. Inverse association between fruit, legume, and cereal cobweb and the risk of metabolic syndrome: Tehran lipid and glucose study. Diabetes Res Clin Prac. 2011;94:276-283.
29. Jenkins DJA, Kendall CWC, Augustin LSA, Mitchell Due south, Sahye-Pudaruth S, Mejia SB, et al. Effect of legumes as office of a low glycemic alphabetize diet on glycemic control and cardiovascular risk factors in type ii diabetes mellitus. Arch Intern Med. 2012; Epubdoi:10.1001/2013.jamainternmed.70.
30. Aune D, De Stefani E, Ronco A, Boffetta P, Deneo-Pellegrini H, Acosta Chiliad, et al. Legume intake and the risk of cancer: a multisite instance-control study in Uruguay. Cancer Causes Control. 2009;20:1605-1615.
31. Amarowicz R, Pegg RB. Legumes as a source of natural antioxidants. Eur J Lipid Sci Technol. 2008;110:865-878.
32. Wang S, Meckling KA, Marcone MF, Kakuda Y, Tsao R. Synergistic, condiment, and antagonistic furnishings of nutrient mixtures on total antioxidant capacities. J Agric Food Chem. 2011;59:960-968.
33. Thompson Doc, Mensack MM, Jiang W, Zhu Z, Lewis MR, McGinley JN, et al. Prison cell signaling pathways associated with a reduction in mammary cancer brunt by dietary mutual bean (Phaseolus vulgaris 50.). Carcinogenesis. 2012;33(one):226-232.
34. Dahm CC, Keogh RH, Spencer EA, Greenwood DC, Key TJ, Fentiman IS, et al. Dietary fiber and colorectal cancer risk: a nested case-control study using food diaries. J Natl Cancer Inst. 2010;102(9):614-626.
35. Bobe G, Barrett KG, Mentor-Marcel RA, Saffiotti U, Immature MR, Colburn NH, et al. Dietary cooked navy beans and their fractions attenuate colon carcinogenesis in azoxymethane-induced ob/ob mice. Nutr Cancer. 2008;threescore(3):373-381.
36. Lanza E, Hartman TJ, Albert PS, Shields R, Slattery K, Caan B, et al. High dry out bean intake and reduced risk of advanced colorectal adenoma recurrence among participants in the polyp prevention trial. J Nutr. 2006;136:1896-1903.
37. Mentor-Marcel RA, Bobe Grand, Barrett KG, Young MR, Albert PS, Bennink MR, et al. Inflammation-associated serum and colon markers as indicators of dietary attenuation of colon carcinogenesis in ob/ob mice. Cancer Prev Res. 2009;2(1):60-69.
38. Mills PK, Beeson WL, Phillips RL, Fraser GE. Cohort study of diet, lifestyle, and prostate cancer in Adventist men. Cancer. 1989;64:598-604.
39. Kolonel LN, Hankin JH, Whittemore Equally, Wu AH, Gallagher RP, Wilkens LR, et al. Vegetables, fruits, legumes and prostate cancer: a multiethnic case-command study. Cancer Epidemiol Biomarkers Prev. 2000;9:795-804.
40. Vinson JA, Hao Y, Su Ten, Zubik L. Phenol antioxidant quantity and quality in foods: vegetables. J Agric Food Chem. 1998;46:3630-3634.
41. Madhujith T, Naczk Grand, Shahidi F. Antioxidant activity of common beans (Phaseolus vulgaris L.) J Food Lipids. 2004;11:220-233
42. Xu BJ, Chang SKC. Full phenolic content and antioxidant properties of eclipse black beans (Phaseolus vulgaris L.) as afflicted by processing methods. J Nutrient Sci. 2008;73(ii): H19-H27.
43. Papanikolaou Y, Fulgoni VL. Bean consumption is associated with greater nutrient intake, reduced systolic blood pressure, lower trunk weight, and a smaller waist circumference in adults: results from the National Health and Nutrition Exam Survey 1999-2002. J Am Coll Nutr. 2008;27(five):569-576.
44. Ledikwe JH, Smiciklas-Wright H, Mitchell DC, Miller CK, Jensen GL. Dietary patterns of rural older adults are associated with weight and nutritional status. J Am Geriatr Soc. 2004;52:589-595.
45. Hermsdorff HHM, Zulet MA, Abete I, Martínez JA. A legume-based hypocaloric diet reduces proinflammatory status and improves metabolic features in overweight/obese subjects. Eur J Nutr. 2011;50:61-69.
46. Williams PG, Grafenauer SJ, O'Shea JE. Cereal grains, legumes, and weight management: a comprehensive review of the scientific show. Nutr Rev. 2008;66(4):171–182.
47. Sichieri R. Dietary patterns and their associations with obesity in the Brazilian city of Rio de Janeiro. Obes Res. 2002;ten(one):42-48.
48. Cunha DB, de Almeida RMVR, Sichieri R, Pereira RA. Association of dietary patterns with BMI and waist circumference in a low-income neighbourhood in Brazil. Br J Nutr. 2010;104:908-913.
49. McCrory MA, Hamaker BR, Lovejoy JC, Eichelsdoerfer PE. Pulse consumption, satiety, and weight management. Adv Nutr. 2010;1:17–30.
50. Abete I, Parra D, Martinez JA. Legume-, fish-, or loftier-protein-based hypocaloric diets: effects on weight loss and mitochondrial oxidation in obese men. J Med Nutrient. 2009;12(one):100-108.
51. Zhang Z, Lanza E, Ross Air-conditioning, Albert PS, Colburn NH, Rovine MJ, et al. A loftier-legume depression-glycemic index nutrition reduces fasting plasma leptin in middle-aged insulin-resistant and -sensitive men. Eur J Clin Nutr. 2011;65:415-418.
52. Newby PK. Establish foods and establish-based diets: protective against childhood obesity? Am J Clin Nutr. 2009;89(suppl):1572S–1587S.
53. Usa Section of Agriculture, Nutrient and Nutrition Service. Child Nutrition Programs, Part 210, National School Lunch Program [cited 2013 February xx].
54. Niewinski MM. Advances in celiac disease and gluten-complimentary nutrition. J Am Nutrition Assoc. 2008;108:661-672.
55. Craig WJ. Health Effects of vegan diets. Am J Clin Nutr. 2009;89(suppl):1627S–1633S.
56. Usa Department of Agriculture, Economic Enquiry Service. Retail information for beefiness, pork, poultry cuts, eggs and dairy products (September 14, 2012). Cited 2012 October fifteen.
57. Winham DM, Hutchins AM. Perceptions of flatulence from bean consumption among adults in iii feeding studies. Nutr J. 2011;ten:128.
58. Vidal-Valverde C, Frías J, Valverde S. Changes in the carbohydrate composition of legumes after soaking and cooking. J Am Diet Assoc. 1993;93:547-550.
59. Szafranski M, Whittington JA, Bessinger C. Pureed cannellini beans can be substituted for shortening in brownies. J Am Nutrition Assoc. 2005;105(8):1295-1298.
60. Anton AA, Ross KA, Lukow OM, Fulcher RG, Arntfield SD. Influence of added bean flour (Phaseolus vulgaris L.) on some physical and nutritional properties of wheat flour tortillas. Food Chem. 2008;109:33-41.
61. Duyff RL, Mount JR, Jones JB. Sodium reduction in canned beans after draining, rinsing. J Culin Sci Technol. 2011;9(two):106-112.

Re-create editor: Ellen Crawford, NDSU Agriculture Communication
Technical editor: Rebecca West, NDSU
Publication designer: Deb Tanner, NDSU Agriculture Communication
Recipe photos: Stacy Wang, NDSU Health, Nutrition and Exercise Sciences
Bean photos: David Haasser, NDSU Agriculture Communication

woodcockliled1961.blogspot.com

Source: https://www.ag.ndsu.edu/publications/food-nutrition/all-about-beans-nutrition-health-benefits-preparation-and-use-in-menus

Share :