Beans have been a central part of Mexican culture and Latin American cuisine for a long time. Beans are an excellent source of dietary fiber. The dietary guidelines for Americans recommend consuming 25 grams for females per day and 38 grams per day for males. The dietary fiber in beans has slight variations depending on the type of beans. For instance, with similar fiber, Black beans provide 8 grams of fiber in ½ cup per serving, and Navy beans offer 10 grams per ½ cup of servings. However, they all provide an excellent source of fiber.
Furthermore, beans contain specific carbohydrates that cannot be digested; thus, they pass through our digestive tract and are fermented by bacteria in our gut. This acts as a food for healthy bacteria to improve the health of our colon. This process is called fermentation, which is broken down by beneficial bacteria. As a result, it may lead to gas production and flatulence due to the beans’ high fiber content.
There are a few ways to minimize the symptoms of eating beans. The first way is to soak dry beans overnight and drain them before cooking to reduce the gas caused by the beans. Another way is to add herbs and spices that can aid digestion, and another recommendation is to start slowly and gradually increasing the fiber intake. This will help the body adjust to complex carbohydrates and fiber intake. Lastly, Canned beans are also available, affordable, and accessible options for those who often lack time to prepare the soaked beans before cooking. Just remember to drain the liquids in canned beans to reduce the sodium content.
In addition, cooked beans are a diabetic-friendly food. Beans have a much lower glycemic index that aids in a slow rise of blood sugar. In preventing cardiovascular diseases, we would want a slow rise of blood sugar, fiber, and protein to increase satiety or fullness after a meal. Beans are also a great source of potassium, copper, phosphorus, manganese, iron, magnesium, and B vitamins. They also provide no sodium or fat and are a great source of plant-based protein. Beans contain between 21 and 25% protein by weight, much higher than other vegetable protein sources. With that said, beans are very inexpensive and convenient. Dry beans or canned beans standard prices range from $1.39 to $1.11 per 16 ounces of cooked beans or canned beans that weigh 15.72 ounces. The average cost per half-cup serving of dry and canned beans was $0.22. Beans are a superfood because they are affordable and a powerhouse of nutrients.
Many beans are available in the market, including black, Great Northern, dark red kidney, light red kidney, white kidney, navy, pink, pinto, and small red beans. The possibilities of making a nutritious meal with beans are endless. Some of the most trending flavors and dishes from Latin and Mexican cultures are Frijoles rojos (pink beans) cooked with ham, tomato, onions, and diced plantains from Colombia. Frijoles negros (black beans) simmered with onion, bell pepper, cumin, and oregano from Cuba. Or Spicy beans with egg burritos wrapped in a corn tortilla from Mexico. There are many dishes in Latin America and Mexico; the star is beans!
References:
- https://beaninstitute.com/bean-nutrition-overview
- https://www.scirp.org/html/3-2700073_4521.htm
- https://beaninstitute.com/beans-in-latin-cuisine
- https://www.mexicanplease.com/15-easy-recipes-can-make-beans/
- https://beaninstitute.com/beans-beans-the-magical-fruit/#:~:text=Beans%20contain%20fibers%20called%20oligosaccharides,upper%20part%20of%20the%20gut.