Beans: A Superfood!

Beans, or pulses, have been consumed for an estimated 10,000 years and are still eaten extensively throughout the world in many different cuisines.  They are sustainably grown globally making them of economic and nutritional importance.  Beans provide protein and fiber as well as iron, zinc, folate, and magnesium and just a half a cup a day can greatly improve the quality of your diet. On average, they are made up of  21% protein, 77% complex carbohydrates and a very low fat percentage. There are also phytochemicals, saponins and tannins contained in beans which possess antioxidant and anti-carcinogenic effects giving them the potential for significant anti-cancer benefits.

In many parts of the world known for longevity beans are the cornerstone of their diets. Areas, such as the Blue Zones, consume beans daily eating at least four times as many beans as the average American.  According to a five-country study, financed by the World Health Organization, it was found that eating 20 grams of beans each day reduced a person’s risk for dying in any given year by about 8%. 

It is easy to include the recommended 5 servings per week of beans and legumes in your diet since they are such a versatile food.  For vegetarians and anyone looking to reduce their intake of animal foods, pulses provide a great protein-rich alternative.  They can be roasted with root vegetables in the winter months with some herbs and olive oil or served in a salad in the summer.  

Since I discovered the website Rancho Gordo, I have been obsessed with beans.  The beans offered on this site are incredible heirloom varieties that are difficult to find elsewhere. There is a lower yield with heirloom beans according to the website and they are more difficult to grow but the end result is worth the effort. There are interesting types like Ayocote Negro, Black Garbanzos and Whipple Bean. The amazing flavor varieties and textures are so far superior to the run of the mill dry beans on supermarket shelves.  This site has a large collection of beans to suit any cuisine and they have accompanying recipes to tempt any palate. They also offer wild rice and California brown rice which are the perfect accompaniment to the beans. Combing beans and grains provides complementary proteins making this pairing a complete protein.  Check out the wonderful stories on their blog as well, you can’t help but be enchanted by these beans.