Essential Vegetables Box Set by R. J. Ruppenthal

Author:R. J. Ruppenthal
Language: eng
Format: mobi, epub
ISBN: 9781481977500
Publisher: CreateSpace Independent Publishing Platform
Published: 2013-01-13T07:00:00+00:00

Chapter 3: Nutrition and Health Benefits of Beans and Peas

Dry, Cooked Beans and Peas

Dry, cooked beans are high in both protein and fiber, which is why you feel full after eating a bowl of beans. Just one cup of cooked Black Beans contains 30% of your body’s daily protein requirement. A cup of cooked Kidney Beans provides more than 45% of your recommended daily allowance of fiber. Compare this with a meat-based protein alternative such as a beef steak, which also packs plenty of protein, but with lots of saturated fat and 0% dietary fiber.

In addition, most beans contain plenty of B vitamins and minerals. Lentils are some of the most nutritious beans. One cup of cooked Lentils contains between one tenth and one third of your body’s daily requirements for thiamine, niacin, vitamin B6, folate, and pantothenic acid. The same cup of Lentils also provides high doses of key minerals, including manganese (49% of recommended daily allowance), iron (37%), magnesium (18%), phosphorus (36%), potassium (21%), zinc (17%), and copper (25%), but no sodium (less than 1%).

Beans, being more affordable than meat, have long been a staple of peasant diets around the world. As societies become more affluent and turn towards meat as a primary protein source, beans become more associated with a lower class diet. This happened in ancient Greece and Rome, where beans were considered peasant food, and it has happened again in our modern high culture with its readily available supplies of red meat, poultry, and fish for protein.

As people have turned away from traditional diets and towards more meat, refined grains, and processed foods, advanced countries have experienced great increases in the rates of obesity, cancer, heart disease, diabetes, and other chronic ailments. Nearly every diet program out there suggests reducing empty calories and fat while eating more beans. Beans nourish you and fill you up, leaving you with less of a craving for fattening, high-carb foods.

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