Nutrition and Health

  1. How can I reduce the flatulence- and gas-causing properties of dry beans?
  2. How many beans should I eat in order to maintain a healthy lifestyle?
  3. I know that beans are a good source of fiber, but is it soluble or insoluble fiber?
  4. I'm a vegetarian/vegan, so I eat beans for protein. But, I've heard that beans do not provide a complete protein on their own. What can I do to get complete proteins into my diet?
  5. I maintain a gluten-free diet, and my doctor recommended that I substitute beans and bean flour for wheat products, which contain gluten. Where can I find more information about the benefits of beans in keeping a gluten-free diet?

How can I reduce the flatulence- and gas-causing properties of dry beans?

If high-fiber foods such as dry beans are not a regular part of your diet, the natural oligosaccharides (complex carbs.) in beans may cause temporary digestive discomfort. Research shows that adding beans to your diet on a regular basis -- at least once or twice a week -- reduces flatulence.

The best way to reduce beans' naturally occurring oligosaccharides, tannins, phytic acid, and trypsin inhibitors is to use the quick hot-soak method to soften dry beans, then drain the soaking water and start with fresh water for cooking.

How many beans should I eat in order to maintain a healthy lifestyle?

The U.S. Government's Dietary Guidelines 2005 urge adults to consume three (3) cups of cooked dry beans a week, while most Americans don't even eat one (1) cup in a week.

What is the difference between soluble and insoluble fiber, and which of the two do beans contain?

Neither soluble nor insoluble fiber is digested or absorbed into the bloodstream. The difference between the two is that soluble fiber forms a gel when mixed with liquid, while insoluble fiber does not. Soluble fiber binds with fatty acids, prolonging stomach emptying time so that sugar is released and absorbed more slowly. Its benefits include lowering total cholesterol and LDL cholesterol (the bad cholesterol), therefore reducing the risk of heart disease, and regulating blood sugar for people with diabetes. Insoluble fiber, on the other hand, passes through our bodies largely intact, moving bulk through and balancing the acidity of the intestines. It promotes regular bowel movement, helping to remove toxic waste through the colon in less time, and helps prevent colon cancer by keeping an optimal pH in intestines, which prevent microbes from producing cancerous substance. While beans contain both types of fiber, they are particularly high in soluble fiber content.

Why can't I eat dry beans raw?

Many types of beans contain a class of proteins called lectins. These proteins have the ability to interfere with the cell membrane repair process that occurs as a part of digestion. If not destroyed by cooking, lectins can cause a severe form of food poisoning, with attendant nausea, vomiting, and diarrhea.

I'm a vegetarian/vegan, so I eat beans for protein. But, I've heard that beans do not provide a complete protein on their own. What can I do to get complete proteins into my diet?

Improve the nutritional quality of a meal containing beans by consuming them with cereal grains. Beans are a rich source of lysine (an amino acid), which is low in cereal grains. On the other hand, cereal grains are high in methionine and other important amino acids (building blocks that make up a complete protein). Together, beans and grains, or grain-based foods such as rice, tortillas and pasta, complement each other to provide a complete protein.

I have celiac disease, and my doctor has recommended a gluten-free diet. What is gluten, and why are beans so important in maintaining a gluten-free diet?

Gluten is a protein found in wheat and wheat-related grains including barley, rye, spelt, kamut, and triticale. According to the National Institutes of Health (NIH), one in every 100 Americans has celiac disease, an autoimmune condition in which gluten inhibits the body's ability to absorb nutrients from food. The only treatment is a lifelong, gluten-free diet. In addition, people with allergies or intolerances to gluten must also avoid this naturally occurring ingredient.

Beans are important for people on a gluten-free diet because they can't rely on whole grain sources of wheat, barley, rye, or spelt to meet their recommended intake of 25-38 grams of fiber per day. According to the Beans for Health Alliance, beans are a good choice because they are nutritious, inexpensive, widely available, and delicious!