Beans Might Reduce

the Risk of Heart Disease

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     What food is high in protein, virtually fat free and has more fiber than many whole grain foods? It's beans ... and now a new U.S. dietary guidance message says that "diets including beans may reduce your risk of heart disease and certain cancers."

     "When it comes to nutritious and healthy foods, you can't beat beans," said Stacey Zawel, Ph.D., executive director of the Beans for Health Alliance. "Now, through this dietary guidance message, consumers will be more likely to hear the good news about beans and be encouraged to add them to their diet."

     The American Dry Bean Board submitted their dietary guidance message letter of intent to the Food and Drug Administration's Center for Food Safety and Applied Nutrition in November 2004. As documentation, they cited the many national and international expert bodies that have reviewed scientific evidence about beans and concluded that eating beans as part of a healthy diet can help maintain health and reduce risk of disease.

     Beans, such as Kidney, Pinto, Navy and Black, are naturally low in total fat, contain no saturated fat or cholesterol, and provide important nutrients such as fiber, protein, calcium, iron, folic acid and potassium. Their health benefits are consistent with many existing FDA-approved health claims, specifically those related to heart disease and cancer.

     The new dietary guidance message about beans comes on the heels of the 2005 USDA Dietary Guidelines for Americans, which recommend Americans eat more than three times the amount they currently consume -- three cups per week.

     In addition to health benefits related to heart disease and cancer, studies also suggest eating beans as part of a healthy diet may help to manage diabetes and help cut the risk of high blood pressure and stroke.

     Dietary guidance messages are part of an effort by the FDA's Consumer Health Information for Better Nutrition Initiative (CHIBNI) to encourage good nutrition among consumers in multiple ways, including promoting and enhancing dietary guidance messages on food labels. Dietary guidance messages are an opportunity to communicate with consumers and remind them about important health and nutrition information.

The American Dry Bean Board (ADBB) is an organization of bean producers, canners, processors, packagers and others in the bean industry.

Source: Nutrition Horizon

BEAN BASICS

What Is A Dry Bean?

     Dry beans are produced in pods and belong to the family of plants called legumes. The shape of the bean distinguishes it from other legumes like peas and lentils. Usually beans are kidney-shaped or oval, while peas are round, and lentils possess a flat, disk-like shape.

     The term "dry beans" refers to both beans that are dry-packaged in sealed bags and those that are pre-cooked in cans. Dry beans include varieties such as Pinto, Navy, Lima and Black beans, but not green beans, string beans or soybeans.

Soaking Dry-Packaged Beans

     Before cooking, soak dry-packaged beans to help soften and return moisture to the beans and reduce cooking time. Most beans will rehydrate to triple their dry size, so be sure to start with a large enough pot.

• Preferred Hot Soak and Quick Soak Methods -- Hot soaking helps dissolve some of the gas-causing substances, making the beans easier to digest. For each pound beans, add 10 cups hot water; heat to boiling and let boil 2 to 3 minutes. Remove from heat, cover and set aside for at least one hour (Quick Soak), or up to 4 hours (Hot Soak).

• Traditional Overnight Soak -- For each pound (2 cups) dry-packaged beans, add 10 cups cold water and let soak overnight, or at least 8 hours.

Cooking Dry-Packaged Beans

• Drain soaking water and rinse beans; cook in fresh water. In general, beans take 30 minutes to 2 hours to cook depending on variety. Check bean packaging for specific cooking times and instructions.

• Spice up beans while they cook. Seasonings such as garlic, onion, oregano, parsley or thyme can be added to the pot while beans are cooking. Add acidic ingredients, such as tomatoes, vinegar, wine or citrus juices, only at end of cooking, when the beans are tender.

• Add salt only after beans are cooked to tender. If added before, salt may cause bean skins to become impermeable, halting the tenderizing process.

• To test for doneness, bite-taste a few beans. They should be tender, but not overcooked. When cooling, keep beans in cooking liquid to prevent them from drying out.

Cooking With Canned Beans

     Canned beans are a great convenience since they are already presoaked and precooked. Always drain and thoroughly rinse canned beans before adding them to a recipe. It is not necessary to recook canned beans, just heat them if a recipe calls for it. Canned beans, like dry-packaged beans, absorb flavors from other ingredients in a dish because their skins are completely permeable.

• Uncooked dry-packaged beans can be stored in a tightly sealed container in a cool, dry area. If kept for more than 12 months, dry-packaged beans will lose moisture and may require longer cooking times. Nutrient value is not lost with age.

• Canned beans may be stored up to 12 months in their original sealed cans.

• Cooked beans may be refrigerated, in a covered container, for up to five days.

• Cooked beans may be frozen for up to six months.

• One 15-ounce can of beans = one and one-half cups cooked beans, drained.

• One pound dry beans = six cups cooked beans, drained.

• One pound dry beans = two cups dry beans.

• One cup dry beans = three cups cooked beans, drained.

Source: American Dry Bean Board