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HEALTH and NUTRITION
Full of Beans
BEANS, PEAS, AND LENTILS BELONG TO A GROUP OF PLANTS CALLED
legumes. The seeds of the plants, enclosed in pods, are among the oldest foods eaten by human beings. Early people gathered legume seeds from wild plants. In the Americas, common beans were domesticated about 7,000 years ago in both Peru and Mexico. As Indian tribes crisscrossed the continent, beans and native farming practices spread gradually all over North and South America. Over time, these farming practices resulted in bigger and better seeds. Portuguese and Spanish explorers to the Americas traded and shared American bean varieties around the world. By the early 17th century, the beans were cultivated in China, Egypt, Europe, and Africa, and, to this day, they serve as a main source of protein and a dietary staple for millions of people throughout the world.
One of the most versatile and nutritious food groups, legumes are good sources of protein, carbohydrate, B-vitamins, and many minerals, such as iron, potassium, magnesium, zinc, and calcium. Beans are an especially good source of soluble fiber, plant material that cannot be digested by human beings. Fiber takes up space in your stomach and small intestine where it absorbs water and slows down digestion enough to prolong feelings of satiation. As the digestion process slows down, fuel (in the form of glucose sugar) is released over a longer period of time, sustaining energy levels. The fiber is then passed to the colon, where it acts as a scrub brush to speed up the passage of waste products, and is excreted without making a caloric contribution to the consumer. Thus, fiber gives you something for nothing and can help you maintain a normal body weight when eating regularly. Now, that is a "good carb"!
Three beans used in our peasant soup variations are chickpeas, lentils, and white beans:
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Chickpeas, also known as garbanzos (Spanish), and ceci (Italian), are round, tan, and very hard. They are widely used in Mediterranean countries in stews, soups, salads, and spreads. They are available both dry and precooked in cans. A ½ cup of cooked chickpeas has 230 calories, 88% required daily amount (RDA) for fiber, 10% of the RDA for calcium and 24% of the RDA for iron.
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Lentils, which come in both green and brown flat-shaped disks, cook quickly and are excellent sources of fiber, minerals, and slow-release carbohydrate for sustained energy. They make delicious soups, curries, and salads and are commonly available dry, in one-pound bags. A ½ cup of cooked lentils has 260 calories, 44% required daily amount (RDA) for fiber, 4% of the RDA for calcium and 28% of the RDA for iron.
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White beans are available as great northern, cannellini, navy, pea, or pigeon peas. The smaller navy and pea are favored in baked-bean recipes because they hold their shape. Great northern beans are popular in cassoulets. The larger, kidney shaped cannellini beans are common in soups, salads, and Italian dishes. A ½ cup of cooked great northern beans has 90 calories, 12% required daily amount (RDA) for fiber, 8% of the RDA for calcium and 8% of the RDA for iron.
© 2006 Claudia Pillow and Annalise Roberts
Health and Nutrition Archive
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