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Our weekly news column bringing the most current, non-biased health
information to the consumer. |
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June 09, 2009 |
A Publication of QVHD |
Eat Legumes For Better Health
By: V. Deborah Culligan, RN, MPH,
Deputy Director QVHD
The marvelous legume is a
grand food that is low in fat, high in protein and fiber, a good source
for certain vitamins and minerals, inexpensive, stores well and is
convenient. Research shows that legumes are a good food to incorporate
into the diet to help prevent cancers, lower cholesterol and control
weight.
The 2005 Dietary Guidelines for Americans (DGA) recommends a weekly
consumption of 3 cups of legumes within a 2,000 calorie diet. In
addition, the U.S. Department of Agriculture Food Guide includes dry
beans as a protein group and a vegetable group. It recommends 5.5
ounce-equivalents as one serving of protein, recommended daily.
(One-forth cup cooked dry beans counts as a one ounce-equivalent.) Dry
beans are sometimes considered an incomplete protein because they are
lacking on of the essential amino acids needed by the body. However,
this amino acids is readily obtained from grains or animal protein.
(Note: there is not much nutritional difference between dry beans and
canned beans, except you need to watch for sodium and other ingredients
which may be added to canned beans.)
The above recommended servings are a lot of beans, which may take some
getting used to! Kidney, Adzuki, garbanzo, white, red, cranberry, pinto,
lima , black, pea (navy), soy, and pink beans are all legumes. So are
chickpeas (garbanzo), split peas, black eye peas, and lentils. But just
how do you cook those little peas and beans to make them taste good
without adding a lot of fat? Is the enjoyment of legumes an art, or do
you have to acquire a taste for those grainy vegetables?
Some legumes, like chickpeas can be eaten cold right out of the can. You
can toss them into a salad or just about any casserole-type of food.
Other legumes require more preparation time. Always begin with good
quality beans, which are firm, clean, and of uniforms size and color.
Wash and sort beans. Rinse dry beans in cold water. Remove damaged
beans. Soak according to package instructions, but be sure to drain off
soaking water. This will eliminate some of the gas-forming ingredients.
Add 1 tablespoon of oil for each cup of beans, which helps prevent
foaming. Acid prevents beans from softening and increases cooking time,
so tomatoes or other acidic food should be added after the beans are
tender. Salt tends to toughen the skins of beans and makes tenderizing
difficult. Gentle cooking helps prevent tenderness. Add water as needed,
so beans do not dry out. As beans simmer, skim residue off the top of
the water. Colored and dappled beans generally take longer to cook than
white, except small whites and garbanzos. Black eyes most quickly. The
addition of 1/8-tsp. baking soda per cup of beans speeds up cooking time
in hard water. (But this adds sodium, too.)
Yes, eating legumes can increase the production of gas in your
intestines. This results from two complex carbohydrates found in legumes
(raffinose and stachyose) that can't be broken down by human enzymes. So
eat them when you plan on being home (maybe alone?) The benefits greatly
outweigh this outcome (or shall we say output.) The University of
Nebraska Cooperative Extension (“Singing the Praises of Beans”)
recommends the following actions to help reduce gas production: 1.)
Discard the soaking water when preparing dry beans from scratch and
rinse beans thoroughly before cooking.
2.) Gradually increase the amount and frequency of beans in you diet.
Let your body adjust. 3.) Try Beano (registered tradename) or a product
like it. It contains the enzyme needed to help break down the complex
carbohydrates. 4.) Drink plenty of fluid and maintain regular physical
activity.
For a free copy of an excellent article on beans, District residents
(Hamden , North Haven and Woodbridge) can call QVHD, 248-4528 or request
on line, www.qvhd.org.
| An Ounce of Prevention is a
publication of the Quinnipiack Valley Health District, located at
1151 Hartford Turnpike, North Haven, CT 06473. Telephone:
248-4528. An Ounce of Prevention is
written by V. Deborah Culligan. The articles are published in the following local newspapers, The Advisor &
Beth-Wood News.
The content is provided as health education and
information to help you make health decisions. It is not intended to
be legal or medical advice, or substitute for recommendations made
by your health care provider. Address all comments to the district
office. |
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