The nutritional value of beans is often overlooked and greatly undervalued. They are rich in fiber, protein and many essential vitamins and minerals. Beans are a good food to add to your diet in order to balance blood sugar, lose weight, lower cholesterol, balance digestive function and much, much more!

Beans contain soluble and insoluble fiber. Soluble fiber absorbs water in the stomach and forms a gel that slows down the metabolism of the bean's carbohydrates. The presence of fiber is also the primary factor in the cholesterol-lowering power of beans. Fiber binds with the bile acids that are used to make cholesterol. Fiber isn't absorbed, so when it exits the body in the feces, it takes the bile acids with it. As a result, the body may end up with less cholesterol. Beans also contain insoluble fiber, which research studies have shown not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders like irritable bowel syndrome and diverticulosis. Beans help to balance blood sugar because they are rich in soluble fiber and protein which both help carbohydrates digest more slowly. Here are some specific types of beans, info on how to cook them and more about their nutritional value. Please eat your beans!

Lentils:

• Nutrition: Lentils contain high levels of proteins, including the essential amino acids. Apart from a high level of protein, lentils also contain dietary fiber, folate, vitamin B1, and minerals. Lentils are one of the best vegetable sources of iron.
• Cooking: Soak beans in water overnight then drain. Add 3 cups water or broth to each cup of beans and cook for 15-20 min. or until tender. If you prefer not to pre-soak your beans, you may alternatively cook on the stovetop for 45 min.

Chickpeas/Garbanzo Beans:

• Nutrition: Chickpeas are rich in iron, zinc, folate, calcium, magnesium, phosphorus, protein and fiber. Chickpeas are low in fat as well.
• Cooking: Soak beans in water overnight then drain. Add 4 cups water or broth to each cup of beans and cook for 1½-2 hours or until tender. If you prefer not to pre-soak your beans, you may alternatively cook on the stovetop for 2½-3 hours.

Black Beans:

• Nutrition: Rich in fiber, B-Vitamins, minerals, folic acid, tryptophan. Black beans are as rich in antioxidant compounds called anthocyanins as grapes and cranberries, fruits long considered antioxidant superstars.
• Cooking: Soak beans in water overnight then drain. Add 3-4 cups water or broth to each cup of beans and cook for 1½-2 hours or until tender. If you prefer not to pre-soak your beans, can alternatively cook on the stovetop for 2½-3 hours.

Adzuki Beans:

• Nutrition: Very high in potassium (600 mg per ¼ cup). Also rich in protein and fiber. Adzuki beans are also a good source of magnesium, iron, zinc, copper, manganese and B-vitamins. As a high-potassium, low-sodium food they can help reduce blood pressure and also act as a natural diuretic.
• Cooking: Soak beans in water overnight then drain. Add 3 cups water or broth to each cup of beans and cook for 45-60 min. or until tender. If you prefer not to pre-soak your beans, can alternatively cook on the stovetop for 2 hours.

Split Peas (Yellow or Green):

• Nutrition: Very high in fiber, protein, minerals, B-vitamins, and isoflavones (notably daidzein). Isoflavones are phytonutrients that can act like weak estrogens in the body and whose dietary consumption has been linked to a reduced risk of certain health conditions, including breast and prostate cancer.
• Cooking: Soak beans in water overnight then drain. Add 3 cups water or broth/each cup of beans and cook for 15-20 min. or until tender. If you prefer not to pre-soak your beans, can alternatively cook on the stovetop for 45 min.

Bean Tips: If buying canned beans, be aware of sodium content and only buy organic. Rinsing your soaked or canned beans can help reduce their gas-forming capacity (if you know what I mean).