Professional Documents
Culture Documents
Beans
o
3
Nutritional Profile
Energy value (calories per serving): Moderate
Protein: High
Fat: Low
Saturated fat: Low
Cholesterol: None
Carbohydrates: High
Fiber: Very high
Sodium: Low
8
/
w
^
30
Beans
Folate (mcg)
Black beans
Chickpeas
Kidney beans canned
Navy beans
Pinto beans
129
191
65
128
147
Beans
providing more than 400 mcg folate and 3 mg vitamin B 6 a day from either food or supplements, more than twice the current RDA for each, may reduce a womans risk of heart
attack by almost 50 percent. Although men were not included in the analysis, the results
are assumed to apply to them as well. NOTE: Beans are high in B 6 as well as folate. Fruit,
green leafy vegetables, whole grains, meat, fish, poultry, and shellfish are good sources of
vitamin B 6.
To reduce the levels of serum cholesterol. The gums and pectins in dried beans and peas appear
to lower blood levels of cholesterol. Currently there are two theories to explain how this may
happen. The first theory is that the pectins in the beans form a gel in your stomach that sops
up fats and keeps them from being absorbed by your body. The second is that bacteria in
the gut feed on the bean fiber, producing short-chain fatty acids that inhibit the production
of cholesterol in your liver.
As a source of carbohydrates for people with diabetes. Beans are digested very slowly, producing only a gradual rise in blood-sugar levels. As a result, the body needs less insulin to control
blood sugar after eating beans than after eating some other high-carbohydrate foods (such
as bread or potato). In studies at the University of Kentucky, a bean, whole-grain, vegetable,
and fruit-rich diet developed at the University of Toronto enabled patients with type 1 diabetes (who do not produce any insulin themselves) to cut their daily insulin intake by 38
percent. Patients with type 2 diabetes (who can produce some insulin) were able to reduce
their insulin injections by 98 percent. This diet is in line with the nutritional guidelines of
the American Diabetes Association, but people with diabetes should always consult with
their doctors and/or dietitians before altering their diet.
As a diet aid. Although beans are high in calories, they are also high in bulk (fiber); even
a small serving can make you feel full. And, because they are insulin-sparing, they delay
the rise in insulin levels that makes us feel hungry again soon after eating. Research at the
University of Toronto suggests the insulin-sparing effect may last for several hours after you
eat the beans, perhaps until after the next meal.
concentrate in joints, a condition known as gout. If uric acid crystals collect in the urine,
the result may be kidney stones. Eating dried beans, which are rich in proteins, may raise
the concentration of purines in your body. Although controlling the amount of purines in
the diet does not significantly affect the course of gout (which is treated with allopurinol,
a drug that prevents the formation of uric acid crystals), limiting these foods is still part of
many gout regimens.
Food/Drug Interactions
Monoamine oxidase (MAO) inhibitors. Monoamine oxidase inhibitors are drugs used to
treat depression. They inactivate naturally occurring enzymes in your body that metabolize
tyramine, a substance found in many fermented or aged foods. Tyramine constricts blood
vessels and increases blood pressure. If you eat a food containing tyramine while you are
taking an MAO inhibitor, you cannot effectively eliminate the tyramine from your body.
The result may be a hypertensive crisis. Some nutrition guides list dried beans as a food to
avoid while using MAO inhibitors.