Eating Smart

Them Beans, Them Beans, Them Dried Beans…
Good For Your Health & Your Wallet

By Debra Gibbons, R.D.

Trying to provide your family with nutritious meals while simultaneously holding food costs in check is a challenge for most people. So it may be time to think outside your comfort zone when planning meals.

In the United States we tend to plan meals around a protein source, usually a red meat, fish or poultry. Meanwhile, others around the world have incorporated another less expensive protein source, dried beans, as a staple in their diet. Not only will dried beans help stretch your food dollar, but they are readily available in the supermarket all year long and nutritionally they do the job.

Let’s first review their health benefits:

1. They are a lost-cost source of a plant protein. One half cup of cooked dried beans is the protein equivalent of 2 ounces of lean meat. Many cardiologists recommend that their patients try a plant-based diet plan;
2. If you’re trying to lose weight, add beans to your diet since they are high in fiber which creates a sense of fullness;
3. The high fiber content also has a beneficial effect on blood sugars, a plus for diabetics;
4.  As a good source of soluble fiber, dried beans may reduce your damaging LDL cholesterol in the blood. This is the same type fiber found in oatmeal. One half cup of cooked dried beans has 6 grams of total fiber of which 2 grams are soluble. Try to include 7-13 gm soluble fiber in your daily food intake;
5. They are free of cholesterol and saturated fats;
6. They’re an excellent source of folate, a B vitamin, and contain calcium, phosphorus, potassium, magnesium, iron and antioxidants. It is better to get these through foods than via expensive supplements;
7. They contain the most fiber of any vegetable and fiber promotes a healthy digestive tract and may reduce the risk of some cancers. It is recommended that adults consume 25-35 gm dietary fiber daily;
8.  Finally, they’re convenient, available as bags of dried beans or canned, and usually they can be substituted for each other in a recipe.

Adding some meatless meals to your routine at least a few times a week not only saves money but provides many health benefits associated with reducing your risk of chronic diseases.

As with any high fiber food, gradually increase the amount and frequency to give your body a chance to adjust to the new diet. Beans can be a heart-healthy protein added to your salad, tacos, or even as a dip, such a hummus.

Why not make a chili or minestrone or bean soup to warm you up on a cold day. Explore cookbooks for main dishes and keep an open mind about adding something new to your cooking repertoire.  

(Ms. Gibbons, a Registered Dietician and Certified Diabetes Educator, provides outpatient nutrition medical therapy at Cape Cod Hospital.)