Beans, beans, the magical fruit: how healthy are they really?

"Beans are affordable, accessible and versatile delicious in dense salads and creamy sauces alike. They grow worldwide and are good for the planet, enriching the soil they sprout from with nitrogen while emitting fewer greenhouse gases and requiring significantly less land and water per gram of protein than any animal source. Thanks to enormous diversity, more than 400 varieties are used in culinary contexts, some of which are gorgeous to boot."

"Beans definitely don't get enough love, in my opinion, says Roxana Ehsani, a Miami-based registered sports dietitian, but they're really a true nutritional powerhouse. That's because beans are a good source of both fiber and protein while being free of saturated fat, says Ehsani. One cup of cooked beans will net you about 18g of protein, about 32% of the daily recommended amount for a 155lb adult."

"You may have heard that beans are not a complete source of protein, meaning they don't provide all nine of the amino acids our bodies need for optimal health. But Ehsani says that anyone eating beans along with other protein sources throughout the day, such as whole grains, nuts, seeds, eggs, dairy and/or animal protein, is more than covering their bases."

Beans are affordable, accessible, and versatile, used worldwide in over 400 culinary varieties. They enrich soil with nitrogen, emit fewer greenhouse gases, and require significantly less land and water per gram of protein than animal sources. Consumption is low: fewer than 20% of Americans meet the recommended half-cup daily serving, and over 40% of people in the UK eat no beans. One cup of cooked beans provides about 18g of protein (roughly 32% of daily needs for a 155lb adult), abundant fiber, no saturated fat, and many micronutrients. Adding a daily serving can substantially increase fiber intake.

Read at www.theguardian.com