I keep hearing from various sources on the importance of beans in our diets. Dan Buettner says they are one of the world’s greatest longevity foods, and recommends eating a cup a day.
What are beans? A bean is a seed of a group of plants called Fabaceae(fuh-BEY-see-ay), though it also is applied to other things, for example, Jelly Beans! which are not seeds of any plant.
What are the nutritional benefits? There are many. Beans are high in fiber, protein, antioxidants. They are also rich in vitamins, especially the B vitamins, such as Thiamine (B1), Roboflavin (B2), and Folate (B9). B vitamins are important in energy level, brain function (I could use all of that I can get), and preventing infections. Vitamin K, used in blood clotting, and vitamin E, which has numerous benefits including lowering cancer risk, are also common in beans. Beans are one of the most nutrient-dense foods on earth. 1 serving is 123 calories.
There are other health benefits as well. They can reduce cholesterol, decrease blood sugar levels, and increase healthy gut bacteria. These things are linked to longevity and prevention of heart disease, stroke, etc.
PLUS, they are cheap and versatile, with infinite ways to prepare them. In their dried form you can store them for a long time, and they are easy to cook.
So which beans are best? There are at least 70 varieties of beans. Here are a few: Peanuts have 17.3g of protein and 5.9g of fiber, and is the only bean (legume) with vitamin E. Navy beans or haricot beans have 15g of protein and 19.1g of fiber. Pinto beans have 15.4g of protein and 15.4g of fiber. Soybeans have 28.6g of protein and 10.3g of fiber. Black beans have 15.2g of protein and 15g of fiber, and a low glycemic index number. Kidney beans have 13.4g of protein and 13.6g of fiber. Peas (yes they are beans!) have 8.2g of protein and 8.8g of fiber. Lentils have 17.9g of protein and 15.6g of fiber. And chickpeas have 14.5g of protein and 12.5g of fiber. Rumor has it that black beans are the most nutrient-dense, but I have no evidence for that.
What am I going to do? I have been eating some of the Ikarian stew made from a blue zone recipe, which contains a lot of black-eyed peas. I am also going to substitute some black beans for ground meat in my chili.
Sources:
https://www.healthline.com/nutrition/healthiest-beans-legumes
https://www.healthline.com/nutrition/vitamin-k1-vs-k2
Recorded January 21, 2019.
Weight (change since Jan 2018): 200 (-74)
Workout time: 108 Minutes
Total Distance (total since Nov 2017): 7.46 Miles (394.48)
Steps: 16,367
Muscle Mass (change since Aug 2018): 145.38 (+2)
Body Fat: 27.2%
Daily Sleep Duration 7-day Avg: 6 hours
2019 Goal: 15% Body Fat