BEANS ÇUISINE

BEAN NUTRITION

Beans are an excellent source of vitamins and minerals.  A average serving can supply as much as 40% of the minimum requirement for thiamine (B1) and pyridoxine (B6), plus significant supplements of niacin and folic acid.  These vitamins contribute to healthy digestive and nervous systems, eyes and skin.  Dry beans are also rich in iron to build red blood cells, in calcium and phosphorus for strong bones and teeth and potassium to regulate body fluid balance.

Dry beans are known to have an energy source.  They digest more slowly than many carbohydrate foods so they satisfy hunger longer.  The U.S. Department of Agriculture says a half-cup of cooked beans contains 118 calories or less, a modest count for most any bean recipes.

Beans contain no cholesterol, and rank at the top of the U.S.D.A. list in lowest cost per gram of protein.  Simply serve beans with small amounts of meat, dairy products or cereal grains such as rice or corn to equalize all eight amino acids for a balanced meal.

By nature dry peas and lentils are high carbohydrate, low fiber, low fat foods.  They are rich in vitamins and minerals and, when combined with other protein products such as meat, fish or milk, they can provide the amino acids necessary for good nutrition.