Benefits of Beans

1. Haricot beans are cream or whitish colored beans, used as staple ingredients in preparing homemade baked beans. Also known by different names, they are small sized and oval to flattened shaped beans sold in grocery centers. As with other types of beans, dried haricot beans require soaking for at least 6 8 hours prior to cooking. This reduces the preparation period and effort needed for making yummy haricot dishes. Soaked beans are also easier to .....

Haricot Beans Nutrition

2. Pulses and legumes contain high percentage of proteins and carbohydrates. The same nutrient data is applicable to haricot beans. Serving 100 g of dried haricot beans provide 21.5 g proteins, 45.5 g carbohydrates, 2.4 g fiber and 1.5 g fats. Other highly appropriated haricot beans nutrition facts are the presence of high amounts of calcium (about 180 mg in 100 g beans) and iron (about 6.8 mg in 100 g beans). In short, haricot beans are good source .....

Description

3. Haricot beans are small dry white beans which are a staple in baked bean dishes along with soups and chilis. There are numerous alternate names for haricot beans including Boston beans, navy beans, pearl haricots, and fagioli. The beans are roughly oval shaped and flattened, with a pure white edible skin. The flavor of haricot beans is relatively bland. Vegetarians in particular use haricot beans extensively, and they can supplement and enrich an .....

Cooking Haricot Beans

4. While purchasing white haricot beans, avoid pale colored or discolored beans. These indicate poor preservation conditions, which in turn reduce haricot beans nutritional value. If you are planning to prepare haricot dishes, make sure you pick through beans for removing unwanted stones and impurities. Following this, consider soaking beans in enough water overnight or all day long, so as to soften the skin and flesh of beans. Rinse the soaked bean .....

Soaked Haricot beans

5. The beans will cook more quickly and be easier to digest if they are soaked first. Soaking helps to soften the outer skin of the bean, allowing the beans to absorb more water and break down as they cook. Undercooked beans can cause intestinal distress and the infamous toot associated with excessive bean consumption, so make sure that the beans are all the way cooked before you serve them. .....

How to select

6. While selecting haricot beans in the market, avoid beans which are discolored, as they may have been poorly handled while they dried. When you are ready to use the beans, first rinse them and pick through the rinsed beans to remove small stones and organic material which may have been packaged with them. Unlike canned vegetables, which have lost much of their nutritional value, there is little difference in the nutritional value of canned haricot .....

Culinary Uses

7. Make a delicious sandwich spread by blending cooked haricot beans in a food processor with olive or flax oil and your favorite herbs and spices. Add a protein punch to tomato soup by serving it with some pre cooked haricot beans mixed throughout.Mix cooked haricot beans with olive oil, sage and garlic and serve on bruschetta. .....

How to store

8. Like other dried beans, haricot beans will keep for a year or more when stored in a cool dry place out of the sunlight. Navy beans are small, pea sized beans that are creamy white in color. They are mild flavored beans that are dense and smooth. Like other common beans, navy beans are one of 13,000 species of the family of legumes, or plants that produce edible pods. .....

Health benefits

9. The beans are rich in protein, folic acid, iron, B complex, and magnesium,so they are an excellent addition to a healthy diet.Combined with whole grains such as rice, navy beans provide virtually fat free high quality protein Dried haricot beans, a small but nutritionally mighty member of the legume family, are a very good source of cholesterol lowering fiber. Not only can they help lower cholesterol, they are also of special benefit in managing .....

Normal cooking

10. Soak haricot beans for as long as possible before cooking (overnight is ideal). Next, add the beans straight to boiling water and boil for 20 minutes before simmering for around 1 hour. beans are a very good source of folate and manganese and a good source of protein and vitamin B1 as well as the minerals phosphorus, copper, magnesium and iron. .....

In a pressure cooker

11. You can cook haricot beans in a pressure cooker without soaking them. Simply place in the pressure cooker, cover with water and cook for around 45 minutes. If you soak the beans overnight, then they will cook in around 20 minutes in a pressure cooker. .....

Navy beans

12. Navy beans are small, pea sized beans that are creamy white in color. They are mild flavored beans that are dense and smooth. Like other common beans, navy beans are one of 13,000 species of the family of legumes, or plants that produce edible pods. Combined with whole grains such as rice, navy beans provide virtually fat free high quality protein. .....

Navy beans Health Benefits

13. Navy beans are an excellent source of cholesterol lowering fiber, as are most other beans. In addition to lowering cholesterol, navy beans high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as brown rice, navy beans provide virtually fat free high quality protein. .....

A Fiber All Star

14. Fiber content in foods and youll see legumes leading the pack. Navy beans, like other beans, are rich indietary fiber. Soluble fiber forms a gel like substance in the digestive tract that combines with bile (which contains cholesterol) and ferries it out of the body. Research studies have shown that insoluble fiber not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders like irritable bowel syndr .....

Lower Your Heart Attack Risk

15. Navy beans contribution to heart health lies not just in their fiber, but in the significant amounts of folate and magnesium these beans supply.Folatehelps lower levels of homocysteine, an amino acid that is an intermediate product in an important metabolic process called the methylation cycle. Elevated blood levels of homocysteine are an independent risk factor for heart attack, stroke, or peripheral vascular disease, and are found in between 20 .....

Iron for Energy

16. Navy beans can increase your energy by helping to replenish your iron stores. Particularly for menstruating women, who are more at risk for iron deficiency, boosting iron stores with navy beans is a good idea .....

Copper and Manganese

17. Navy beans are a very good source of manganese and a good source of copper, trace minerals that are essential cofactors of a key oxidative enzyme calledsuperoxide dismutase. Superoxide dismutase disarms free radicals produced within the mitochondria (the energy production factories within our cells). Copper is also necessary for the activity of lysyl oxidase, an enzyme involved in cross linking collagen and elastin, both of which provide the grou .....

Protein Power Plus

18. If youre wondering how to replace red meat in your menus, become a fan of navy beans. These hearty beans are a good source of protein, and when combined with a whole grain such as whole wheat pasta or brown rice, provide protein comparable to that of meat or dairy foods without the high calories or saturated fat found in these foods. And, when you get your protein from navy beans, you also get the blood sugar stabilizing and heart health benefits .....

Navy Beans and Purines

19. Purines are naturally occurring substances found in plants, animals, and humans. In some individuals who are susceptible to purine related problems, excessive intake of these substances can cause health problems. Since purines can be broken down to form uric acid, excess accumulation of purines in the body can lead to excess accumulation of uric acid. .....

Nutritional Profile

20. Navy beans are an excellent source of dietary fiber and a very good source of both folate and manganese. They are also a good source of many minerals including copper, phosphorus, magnesium, and iron. In addition, navy beans are a good source of protein and vitamin B1. .....

Black beans

21. That black beans provide special support for digestive tract health, and particularly our colon. The indigestible fraction (IF) in black beans has recently been shown to be larger than the IF in either lentils or chickpeas. It has been shown to be the perfect mix of substances for allowing bacteria in the colon to produce butyric acid. Cells lining the inside of the colon can use this butyric acid to fuel their many activities and keep the lower .....

Description of Black Beans

22. Black beans could not be more succinctly and descriptively named. They are commonly referred to as turtle beans, probably in reference to their shiny, dark, shell like appearance. With a rich flavor that has been compared to mushrooms, black beans have a velvety texture while holding their shape well during cooking.Black beans are actually a variety of the common bean (Phaseolus vulgaris) and belong to the popular legume family of plants. .....

Health Benefits of Black beans

23. The amazing protein plus fiber content of black beans. From a single, one cup serving of black beans you get nearly 15 grams of fiber (well over half of the Daily Value and the same amount consumed by the average U.S. adult in one entire day of eating) and 15 grams of protein (nearly one third of the Daily Value and equivalent to the amount in 2 ounces of a meat like chicken or a fish like salmon). .....

Digestive Tract Benefits

24. The idea of digestive tract support from black beans may sound surprising. Many people think about black beans (and beans in general) as problem causing foods in the digestive tract, perhaps largely because of gas production. But recent research has shown that black beans actually provide special support in the lower large intestine (colon) where gas if often produced. The indigestible fraction (IF) in black beans has recently been shown to be la .....

Benefits for Blood Sugar Regulation

25. The landmark protein plus fiber combination in black beans and other legumes is also a key to their outstanding support for blood sugar balance and blood sugar regulation. As described earlier, protein and fiber can move through our digestive tract at a moderate pace. Unlike dietary sugar (which can move too quickly), or fat (which can move too slowly), both protein and fiber can move at a moderate pace. By steadying rate of movement through the .....

Cardiovascular Benefits

26. Much of the original research on bean intake and decreased risk of cardiovascular disease focused on the outstanding soluble fiber content of beans. One cup of black beans provides over 4 grams of soluble fiber, and this is precisely the type of fiber that researchers have found especially helpful in lower blood cholesterol levels. Decreased risk of coronary heart disease (CHD) and myocardial infarct (MI, or heart attack) have both been associate .....

History of Black beans

27. Black beans and other beans such as pinto beans, navy beans, and kidney beans are all known scientifically asPhaselous vulgaris. (This scientific name refers to the genus and species of the plant; navy, kidney, pinto, etc. are different varieties of beans, all found within the speciesvulgaris). The word common is used to describe all of these different varieties, since the wordvulgarisin Latin means common. The common bean originated in parts of .....

Tips for Preparing Black Beans

28. Before washing black beans, spread them out on a light colored plate or cooking surface to check for, and remove, small stones, debris or damaged beans. After this process, place the beans in a strainer, rinsing them thoroughly under cool running water.To shorten their cooking time and make them easier to digest, black beans should be presoaked (presoaking has been found to reduce raffinose and stachyose type oligosaccharides, sugars associated .....

In Depth Nutritional Profile

29. The nutrients highlighted in our ratings chart, an in depth nutritional profile forBlack beansis also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more. .....

Individual Concerns

30. Black beans contain purines. Purines are naturally occurring substances found in plants, animals, and humans. In some individuals who are susceptible to purine related problems, excessive intake of these substances can cause health problems. Since purines can be broken down to form uric acid, excess accumulation of purines in the body can lead to excess accumulation of uric acid. .....

A Few Quick Serving Ideas

31. Include black beans with your other favorite toppings next time you make a stuffed baked potato.Black bean soup or chili is certain to warm you up on cold winter days or anytime of the year you want to enjoy its nurturing essence.For a mucho bueno twist on traditional burritos, use black beans in place of refried pinto beans.Blend cooked black beans with tomatoes, onions and your favorite spices to create a delicious bean soup. .....

The Healthiest Way of Cooking Black Beans

32. To cook the beans, you can either cook them on the stovetop or use a pressure cooker. For the stovetop method, add three cups of fresh water or broth for each cup of dried beans. The liquid should be about one to two inches above the top of the beans. Bring the beans to a boil and then reduce to a simmer, partially covering the pot. If any foam develops, you can skim it off during the simmering process. Black beans generally take about one and on .....

How to Select and Store

33. Both dried and canned black beans are available throughout the year. Dried beans are generally available in prepackaged containers as well as in bulk bins. Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the black beans are covered and that the store has a good product turnover to ensure the beans maximal freshness. Whether purchasing black beans in bulk or in packaged containers, make sur .....

Other Health Benefits

34. Given the impressive array of antioxidant and anti inflammatory phytonutrients in black beans, we have not been surprised to see numerous studies connecting black bean intake with reduced risk of certain cancers, especially colon cancer. Chronic excessive oxidative stress and chronic excessive inflammatory are both risk factors for the development of many cancer types. By increasing the bodys supply of antioxidant and anti inflammatory nutrients, .....

Green Beans

35. Green beans, one of only a few varieties of beans that can be eaten fresh. Picked when they are still immature and the inner bean is just beginning to form green beans are a great source of folate, fiber and vitamin K. beans, like other beans, are rich in dietary fiber. Soluble fiber forms a gel like substance in the digestive tract that combines with bile (which contains cholesterol) and ferries it out of the body. Research studies have shown th .....

WHFoods Recommendations

36. Maximum number of health promoting phytonutrients and vitamins and minerals found in green beans, we recommend Healthy Steaming them for just 5 minutes. This also brings out their peak flavor and provides the moisture necessary to make them tender, and retain their beautifully bright green color. It is best to cook green beans whole to ensure even cooking. For more on the Healthiest Way of Cooking Green Beans, see below. .....

Antioxidant Support from Green Beans

37. The antioxidant content of green beans. In addition to conventional antioxidant nutrients like vitamin C and beta carotene, green beans contain important amounts of the antioxidant mineral manganese. But the area of phytonutrients is where green beans really shine through in their antioxidant value. Green beans contain a wide variety of carotenoids (including lutein, beta carotene, violaxanthin, and neoxanthin) and flavonoids (including quercetin .....

Tips for Preparing Green Beans

38. Just prior to using the green beans, wash them under running water. Remove both ends of the beans by either snapping them off or cutting them with a knife. Green beans have also been shown to contain valuable amounts of the mineral silicon, and in a form that makes it easier for us to absorb this bone supportive and connective tissue supportive nutrient.t makes it easier for us to absorb this bone supportive and connective tissue supportive nutri .....

The Healthiest Way of Cooking Green Beans

39. Healthy Steaming green beans for maximum flavor and nutrition. Fill the bottom of a steamer pot with 2 inches of water. While waiting for the water to come to a boil, rinse green beans. It is best to cook green beans whole for even cooking. Steam for 5 minutes and toss with our Mediterranean Dressing and top with your favorite optional ingredients. .....

Green beans are an excellent source of vitamin K

40. Green beans are an excellent source of vitamin K. They are a very good source of manganese, vitamin C, dietary fiber, folate, and vitamin B2. In addition, green beans are a good source of copper, vitamin B1, chromium, magnesium, calcium, potassium, phosphorus, choline, vitamin A (in the form of carotenoids), niacin, protein, omega 3 fatty acids, iron, vitamin B6, and vitamin E. Green beans have also been shown to contain valuable amounts of the m .....

Common varieties of beans

41. Most beans are high in soluble fiber, folate, magnesium, potassium, and protein. Common varieties of beans include black beans, kidney beans, lima beans, navy beans, pinto beans, white beans, soybeans (edamame), and garbanzo beans (chickpeas). Cooked beans will keep fresh in the refrigerator for about three days if placed in a covered container. .....

white beans are a good nondairy source of calcium

42. white beans are a good nondairy source of calcium, they can help maintain strong bones and fight PMS symptoms. Theyre also rich in quercetin, an anti inflammatory antioxidant that helps prevent and manage arthritis and guard against memory loss. Store dried beans in an airtight container in a cool, dry and dark place where they will keep for up to 12 months. .....

Green beans contain excellent levels of vitamin A

43. Green beans contain excellent levels of vitamin A, and health promoting flavonoid poly phenolic antioxidants such as lutein, zea xanthin and .....

Snap beans are a good source of folates

44. 100 g fresh beans provide 37 .....

Beans contain healthy amounts of minerals

45. Beans contain healthy amounts of minerals ? like iron, calcium, magnesium, manganese, and potassium, which are very essential for body metabolism. Manganese is a co factor for the antioxidant enzyme, superoxide dismutase, which is a very powerful free radical scavenger. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. .....

Beans are a super healthy

46. Beans are a super healthy, super versatile and super affordable food. Beans are high in antioxidants, fiber, protein, B vitamins, iron, magnesium, potassium, copper and zinc. Eating beans regularly may decrease the risk of diabetes, heart disease, colorectal cancer, and helps with weight management. Beans are hearty, helping you feel full so you will tend to eat less. .....

Safety profile

47. Beans contain oxalic acid, a naturally occurring substance found in some vegetables, which, may crystallize as oxalate stones in the urinary tract in some people. People with known history of oxalate urinary tract stones are advised against eating vegetables belong to Brassica and Fagaceae family. Adequate intake of water is, therefore, advised to maintain normal urine output to minimize the stone risk. (Medical disclaimer). .....

Dry beans

48. Dry beans are nutrient dense in that the amount of nutrients provided per calorie is particularly high. Increased intake will provide nutritional benefits to the diet, and may help to reduce disease risk and enhance longevity. In a recent multicultural study, the consumption of beans was shown to be the only dietary component related to longevity. .....

Dry Beans Provide Complex Carbohydrates

49. Sixty to 65% of the calories in dry beans are from carbohydrates, predominantly in the form of starch, resistant starch, and small amounts of non starch polysaccharides. Dry beans have a low glycemic index, with values varying from 27 42% relative to glucose and 40 59% relative to white bread. The reduced glycemic index of dry beans helps reduce the glycemic load of the diet when served in a mixed meal. The properties of the carbohydrates found i .....

Dry Beans are Nutritionally Rich

50. Dry beans vary considerably in flavor, size, color, and shape, their nutritional composition is remarkably similar. (Table 1 provides an example of the nutrient content of cooked dry beans.) They are packed with protein, carbohydrates, vitamins and minerals, and are low in fat. One half cup of cooked dry beans contains approximately 115 calories and provides 8 grams of protein. In addition to macronutrients, vitamins and minerals, dry beans conta .....

Dry Beans Provide Beneficial Dietary Fiber

51. Dry beans are rich in both soluble and insoluble fibers, so they provide the nutritional benefits of both fiber classes. The soluble fiber in beans dissolves in water, trapping bile which helps to lower blood levels of LDL cholesterol, especially if LDL cholesterol levels were high to begin with, without compromising the level of protective HDL cholesterol. Dry beans also provide substantial amounts of insoluble fiber, which help attract water to .....

Major Source of Dietary Protein

52. Dry beans are very good source of low fat protein. They contain between 21 to 25% protein by weight, which is much higher than other vegetable products. In many parts of the world, they provide a substantial proportion of the total protein intake for the population. The intake of dried beans as a protein source is extremely important worldwide as they provide a good source of protein at minimal cost relative to the production of animal protein so .....

Dry Beans are Low in Fat

53. The fat content of dry beans is very low (less than 2% of total content), and they contain predominately unsaturated fatty acids. There is some variation based on variety and growth conditions, but most beans contain about 85% of their fat as unsaturated fatty acids. Because dry beans are plant foods, they are cholesterol free. .....

Dry Beans are Plentiful in Vitamins and Minerals

54. As for vitamins and minerals, beans are an excellent source of copper, phosphorus, manganese and magnesium .....

Beans for Energy and Vitality

55. A nutrient rich food, beans contain protein, complex carbohydrates, fiber, antioxidants, and important vitamins and minerals, such as folate, manganese, potassium, iron, phosphorous, copper and magnesium. The lean protein in beans helps maintain and promote muscle while beans complex carbohydrates provide a sustained energy source. .....

Beans for Pregnancy and Healthy Babies

56. Folate, a vitamin very important for pregnant women and their unborn babies, is found in beans. During pregnancy, women need more folate. Expectant mothers who consume enough of the right nutrients can help reduce the risk of birth defects. beans are a very good source of manganese and a good source of copper, trace minerals that are essential cofactors of a key oxidative enzyme called superoxide dismutase. .....

Beans for People with Food Allergies and Intolerances

57. Beans are especially important for people with certain food allergies and intolerances. For example, some people cant tolerate gluten, a natural protein present in wheat, barley and rye. Because beans dont contain gluten, or major allergens found in various grains, substituting beans can help provide the fiber and other nutrients that people on restricted diets may be missing. Beans come in a variety of convenient forms (such as canned beans, bea .....

Terminology

58. The term bean originally referred to the seed of the broad or fava bean,[citation needed] but was later expanded to include members of the New World genus Phaseolus, such as the common bean and the runner bean, and the related genus Vigna. The term is now applied generally to many other related plants such as Old World soybeans, peas, chickpeas (garbanzos), vetches, and lupins.[citation needed] .....

Flatulence

59. Many edible beans, including broad beans and soybeans, contain oligosaccharides (particularly raffinose and stachyose), a type of sugar molecule also found in cabbage. An anti oligosaccharide enzyme is necessary to properly digest these sugar molecules. As a normal human digestive tract does not contain any anti oligosaccharide enzymes, consumed oligosaccharides are typically digested by bacteria in the large intestine. This digestion process pro .....

Toxins

60. Some kinds of raw beans, especially red and kidney beans, contain a harmful toxin (lectin phytohaemagglutinin) that must be removed by cooking. A recommended method is to boil the beans for at least ten minutes; undercooked beans may be more toxic than raw beans. Cooking beans in a slow cooker, because of the lower temperatures often used, may not destroy toxins even though the beans do not smell or taste bad (though this should not be a problem .....

Black beans pack

61. Black beans pack in a good amount of protein, soluble fiber, folate, iron, potassium, and other heart healthy nutrients. They are also rich in magnesium, so they can help ward off migraine headaches. beans good supply of magnesium puts yet another plus in the column of its beneficial cardiovascular effects. Magnesium is Natures own calcium channel blocker. When there is enough magnesium around, veins and arteries breathe a sigh of relief and rela .....