Beans, Beans, the Magical Fruit...

Beans have always been widely known for having a bad reputation for causing gas. Due to this reputation it seems as if people try to avoid them more often than they should. If there is anything you want to improve in your diet and cost of grocery's it is to eat more beans. In countries other than the United States, beans are valued and used quite creatively in ethnic recipes that are flavorful and unique. There are several reasons as to why so many other nations consume such a large quantity of beans, so lets spill the beans on the bean...

Beans and your Health

Beans are rich in vitamins, particularly in folate. Depending on the type of bean you can get 80-150 mg of folate in a half a cup of beans. The recommended daily value of folate is 180 mg; consume just over a half a cup and you have hit that marker. Folate is an important vitamin that falls under the Vitamin B group. Folate works with B12 to form red blood cells. It is needed for the production of DNA, which is needed for tissue growth and cell function. This is extremely important for woman during pregnancy. Low levels of folate can cause birth defects like spina bifida. 

The More You Eat the More You...

When eating beans it is always a concern that you will have gas the next day. This is due to the fermentation of the complex carbohydrates found in beans. These complex carbohydrates are called oligosaccharides. Although this is a common reason as to why people avoid beans you should not let this stop you. Here are some ways in which you can prevent getting gas. 

• Soak beans prior to cooking in some water with some baking soda added. If you are using canned beans rinse them under some water before preparing. 
• Beano or any other similar product can be taken orally by a capsule or in liquid form. Beano contains an enzyme that helps break down oligosaccharides.
• Eat beans frequently. Your body will slowly adapt and learn how to break down the oligosaccharides, just be sure to do this gradually.  

Cooking Beans

When making dishes that call for beans we tend to grab a precooked can of beans to help us save time. This can make our lives convenient but it can also increase our sodium level intake greatly. Canned beans are high in sodium so it is always best to use fresh beans when cooking. However, if you do not have the time, try purchasing the low sodium cans or rinsing beans under water to help lower sodium intake. If you do have time to cook beans here is how you can do it. Depending on the type of bean it can take from 30 minutes to 2 hours. To speed up the cooking process it always helps to soak your beans overnight for 6-8 hours or soak them in boiling water for 1-2 hours. Before soaking it is always important to sort beans to discard any pebbles or shriveled beans that may be in the mix. Once this process is done, drain your beans and throw them in a pot with what ever fixings and seasonings you want. Cook until your beans are at the softness that you want. 

Resources:
Blonz, Edward. (2013) "How to Buy Beans." Berkeley Wellness. Retrieved from     http://www.berkeleywellness.com/healthy-eating/food/article/how-buy-beans?ap=202

USA. (2012). "Dietary Supplement Fact Sheet: Folate." USA. Retrieved from http://ods.od.nih.gov/factsheets/Folate-HealthProfessional/

Google Images