Health Topics for Nutrition

Beans and legumes

Beans, peas, and lentils are from a family of vegetables called legumes. They are an extremely important part of a healthy diet. Legumes are a major source of complex carbohydrate, fiber, protein, and minerals such as potassium, magnesium, and zinc. In addition, they are low in fat and are very affordable. Trade beans for meat in chili and soups 2 to 3 times per week.

Legumes come in a wide variety to satisfy individual preferences. Beans can be seasoned with garlic, onion, spices, salsa, or even cheese to enhance their flavor. Some of the varieties you may want to try include pinto beans, navy beans, kidney beans, lima beans, and black beans. Less common varieties include: chick peas or garbanzo beans, adzuki beans, broadbeans, butter beans, cannellini beans, cowpeas, cranberry beans, great northern beans, mothbeans, mung beans, mungo beans, snow peas, winged beans, yam beans, yellow or white beans, and soybeans. Visit your local supermarket or food co-op to discover your choices.

Some people avoid beans due to the intestinal gas or bloating they may produce. But if you gradually increase the amount of beans you eat over several weeks, you can overcome that concern. Soak beans for 8 to 12 hours, replacing the water every few hours. Slow cook them to help reduce the gas-forming compounds. Adding a little baking soda will also help, or you can buy enzyme products at the drug store that break down the gas-forming parts of the bean. Since legumes have high amounts of fiber, it is very important to drink plenty of fluids, especially water, to avoid constipation.

There are many vegetarian cookbooks available with wonderful and creative recipes using legumes. Or you may want to add beans to your favorite salad, soup, or casserole. Whatever way you eat them, beans are important to a healthy diet.

Last Reviewed 2005

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.

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