Beans

Beans

It's time beans got their due credit! Not only are they rich in fiber and protein, but are a low glycemic food that provides an array of minerals and phytonutrients as well.

The vast family of legumes - a class of vegetables which contain edible seeds inside pods that grow after the plant flowers- beans - includes aduki beans, black beans, black-eyed peas, garbanzo beans, great northerns, kidney beans, lentils, lima beans, mung beans, navy beans, peanuts, green beans, green peas, pinto beans, soybeans, and many others.

See individual beans for more information.

The Benefits

*Excellent Source of: Fiber, Protein, Folate, Iron, Thiamin, Magnesium, Phosphorous, Manganese
*Good Source of: Zinc
*Preferences: Low Fat, Low Saturated Fat, Low Cholesterol, Low Sugars, No Fish, No Red Meat, No Pork, No Eggs, No Shellfish, No Gluten, No Nuts, No Seeds, No Soy, No Dairy, No Poultry, No Yeast, No Peanuts, No Molds, No Citrus, No Tubers, No Corn, No Nightshade, No Grains

Selecting and Storing

Dried beans must usually be soaked in water for several hours or overnight to rehydrate them before cooking. Beans labeled "quick-cooking" have been presoaked and redried before packaging; they require no presoaking and take considerably less time to prepare. The texture of these "quick" beans, however, is not as firm to the bite as regular dried beans. Store dried beans in an airtight container for up to a year.

Nutrition Information(amounts per serving)

Serving Size:

OMEGA-6 / OMEGA-3 RATIO: 1.21

Calories: 227

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	0.93 g	*
Saturated Fat	0.24 g	*
Monosaturated Fat	0.08 g	*
Polyunsaturated Fat	0.4 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	181 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0 mg	*
Total Carbohydrate	40.8 g	*
Sugars	0 g	*
Fiber	15 g	*
Protein	15.2 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	10.3 IU	0%
Vitamin C	0mg	0%
Vitamin D	0 IU	0%
Vitamin E	0 IU	0%
Vitamin B6	0.12 mg	6%
Vitamin B12	0 mcg	0%
Vitamin K	0 mg	0%
Folate	256.3 mcg	64%
Niacin	0 mg	0%
Riboflavin	0.1 mg	6%
Thiamin	0.42 mg	28%
MINERALS
Calcium	46.4 mg	5%
Copper	0 mg	0%
Iron	3.6 mg	20%
Magnesium	120.4 mg	30%
Manganese	0.76 mg	38%
Phosphorous	240.8 mg	24%
Potassium	610.6 mg	17%
Selenium	2.1 mcg	3%
Sodium	407.6 mg	17%
Zinc	1.9 mg	13%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	0 mcg
Beta-cryptoxanthin	0 mcg
Lutein + zeaxanthin	0 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).