The benefit of beans, peas and lentils

Word got out, beans were introduced! Vegetables (beans, peas and lentils) are not only nutritious but delicious. Although beans have often been neglected in the Western diet, they have long been an important part of traditional diets around the world. Many people in North America are discovering that beans are not only tasty, easy to prepare, and inexpensive, but they are also good for your health. Vegetables are an important food source. They are an excellent source of protein, low in fat, high in fiber, loaded with complex carbohydrates, and packed with essential micronutrients.

We don’t know the exact relationship between diet and disease, however it has been accepted that healthy eating can improve our chances of preventing diseases such as heart disease, stroke and some forms of cancer. Substituting beans, peas, and lentils for foods high in saturated fat and refined carbohydrates is likely to reduce the risk of cardiovascular disease. Research shows that plant protein helps protect the heart by lowering blood cholesterol levels in many people.

Beans are also good for diabetics because they contain complex carbohydrates and lots of fiber that help keep blood sugar in balance. It’s also a great way to add variety to gluten-free diets.

New research suggests that muscle soreness after prolonged, strenuous exercise can be reduced by eating antioxidant-containing foods that include fruits, vegetables, and beans. Kidney, pinto, and black beans are included in the US Department of Agriculture’s list of the top 20 “muscle-saving” foods.

The beans with which our mothers made some other casserole or soup are not the same as today. New varieties of beans are being grown with thinner skins that shorten cooking times. Dry beans do NOT have to be soaked overnight; you can use the quick soak method. With the explosion of interest in bean cooking, there is much faster turnover in supermarkets and bulk food stores, so beans are fresher and have faster cooking times. The cooking times suggested in many cookbooks will produce a “bean porridge.”

Canned beans make it easy for the busy cook to whip up a tasty meal quickly. (Just be sure to rinse them well before use.)

There are now plenty of delicious recipes for everything from appetizers, soups, salads, entrees and side dishes, and none are hard on the pocketbook.

Another great advantage of beans is their flexibility: you don’t have to slavishly follow a recipe, but can instead use your available supplies and ingenuity. You can also use them as a meat extender in some of your favorite recipes.

As we continue to eat healthier by reducing fat rather than flavor and eating less meat, there is a growing emphasis on vegetables as an essential part of today’s diet. Two recent food pyramids, the Asian and the Mediterranean, support this trend by recommending a daily serving of beans, peas, and lentils.

Let the bean bonanza begin!