[nasional_list] [ppiindia] Beans - the Star Food
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- Date: Wed, 23 Nov 2005 10:21:23 +0100
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Wednesday, 23, November, 2005 (21, Shawwal, 1426)
Beans - the Star Food
Mariam Alireza, Arab News
Last week, I promised that I would dedicate a column to each and every
one of the 14 superfoods recommended by Dr. Pratt. Today, I am writing it in
detail in the hope of convincing those who are skeptical about the wonders of
some natural whole foods. Some of the superfoods are local or imported produce
of fruit, vegetables, whole grains, seeds and nuts; others are healthy animal
products. Fortunately, most of them are available in our markets and make
savory satisfying dishes. I shall list and discuss them in alphabetical order.
These nutrient-packed foods are none other than beans, blueberries, broccoli,
oats, oranges, pumpkin, salmon, soy, spinach, green and black tea, tomatoes,
turkey, walnuts and yogurt. They also come in a variety along with equally
effective sidekicks.
Beans are the star food today. Beans and peas, green, sprouted, or dry as
legumes, are very rich in nutrients and full of health benefits. For centuries
different types of beans have been staple food in many countries in Asia,
Middle East, Africa, and Central and South America. They are preferred for
their low cost, availability, variability in preparation, good taste and
richness in vitamins, minerals, proteins, fibers and phytonutrients at all
stages. They are consumed green, sprouted, or dry as a wholesome nutrition,
bowel regulators, detoxifiers and dietary supplements for nutrient
deficiencies. Beans are worthy of special attention for their powerful effects
and medicinal properties to lower cholesterol; reduce heart and vascular
diseases and hypertension; balance blood sugar levels, especially for
diabetics; cure digestive tract problems like diarrhea and constipation;
increase intestinal beneficial bacteria, regulate hormones, and lower cancer
(colon) risk and ot
her ills. Look at this wealth of benefits! Beans offer low fat vegetal
protein, soluble and insoluble fibers, vitamins B, folate, iron, potassium,
magnesium, phytonutrients in deep-colored beans and phytoestrogens like
lignins.
Beans, in their dry form as legumes (kidney, pinto, navy, broad, Lima,
black, red, and other beans - foul, chickpeas - hummus, lentils) are always
available in the local markets and can be stored for several seasons in dry
cool places without losing their nutritional value. However, long preparation
and cooking time can be discouraging. To minimize that, it is advised to soak,
overnight (8 hours or more), different types of legumes separately (each type
requires different soaking and cooking time); throw the soaking water; and
freeze each kind in separate jars. Freezing them and adding a small spoon of
vinegar to the boiling water reduce the legume's cooking time and make their
protein more digestible. Salt should only be added at the final stage of
cooking. This process along with thorough cooking minimizes the effects of
flatulence. Canned beans are an alternative, but they contain too much sodium.
They should be rinsed under cold water in a strainer to wash out the e
xcess salt.
Flatulence also occurs to those who do not have adequate digestive
enzymes in their intestines. Infants, under 18 months, lack gastric enzymes to
digest beans, thus their introduction should be gradual and in small amounts.
Fresh peas and green or sprouted beans seem to be more tolerated by smaller
babies. Chewing legumes thoroughly increases their digestibility. Adding
digestive seeds such as fennel or cumin to the cooking water also reduces and
dispels gases. Seaweeds like nori and kombu make beans more digestible;
increase nutrients and flavor; and speed cooking time. Remember, overnight
soaking, too, gets rid of the gas-causing substances in legumes; improves their
digestibility; and helps cook them faster.
The other benefits of legumes are their low content of fat and high
content of protein, making them a good substitute for fatty meat, which is
associated with heart disease, diabetes, cancer and obesity. Beans are a good
source of amino acids; they are important for energy production in cells.
Studies showed that due to their richness in soluble fiber, bean consumption
decreased risk of cardiovascular disorders, thus lowering serum cholesterol and
triglyceride blood levels. Half a cup of beans gives good results, especially
in combination with oat bran, which is equally effective (I shall write about
this valuable grain when its turn comes). Both give a good supply of the B
vitamins and folate to counteract the harmful effects of high homocysteine
levels, which are associated with cardiovascular disease. Legumes also provide
good doses of potassium, calcium and magnesium to lower hypertension and heart
problems.
The soluble fiber in beans plays an important role in regulating blood
sugar. It balances blood sugar levels by producing stable energy. Bean
consumption helps conditions like insulin resistance and hypoglycemia that lead
to diabetes. A high-fiber diet that includes minerals and phytonutrients should
also decrease blood sugar levels, thus insulin secretion as well as high
cholesterol levels.
Studies showed that populations who consumed high amounts of legumes ran
lower risk of pancreatic, colon, breast, and prostate cancers. Phytoestrogens
like lignins and other compounds such as phytates seem to have preventive
effects on some hormone-related cancers.
Owing to the high content of soluble and insoluble fibers, beans appear
to control weight gain by bulking up in the digestive tract, giving feeling of
fullness. They are good low-fat-and-calorie foods. Compounds in legumes control
sugar levels; suppress hunger due to their filling effect; maintain steady
slow-burning energy; and relieve constipation.
In conclusion, a healthy nutrition should include beans in their green,
sprouted, or dry forms and in all their different varieties of beans, peas,
lentils and others. They make delicious additions to a variety of dishes:
salads, vegetables, whole grains, soups, stews, meat, dips and even desserts.
So enjoy this delicious inexpensive, variety-rich, and nutrient-laden superfood.
(Mariam Alireza is a holistic science specialist. Send comments to
mariam@xxxxxxxxx
.)
[Non-text portions of this message have been removed]
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