Beans, beans, the musical fruit…
art by Ingrid Pfefferle
All togther now: the more we eat, the less we toot!
What? Less? Yes! Your body adjusts to bean intake as you add them to your Power Plate, and you’ll toot less. And did you know beans can also help you lose weight, improve your heart health, and help you live longer? Darn tootin’ they can.
The fancy name for beans is legumes…sounds kind of French, right? And to dive even deeper into the bean pool, legumes are also called ‘pulses’—-the edible seeds of leguminous plants. Legumes/pulses include stuff like beans, chickpeas, lentils, peas, and soybeans. That’s a lot of options for including legumes in your daily diet.
But, let’s talk farts. Fear of farting keeps a lot of folks from feeding on beans freely (say that 3 times fast). There have been studies done (really) that found that 1/2 cup of beans daily doesn’t really cause any flatulence, and if a few farts squeak by, they will dissipate (yep) within a few weeks. People who eat beans regularly have little or no trouble digesting them. Start small (two tablespoons) and work up to 1-2 cups of beans daily. You only have to be musical if you want to be.
And Josh Groban wants to be!
How about some legume stats, for those bean counters out there:
rich in plant protein, fiber, B-vitamins, iron, folate, calcium, potassium, phosphorus, & zinc
low in fat
great source of fiber
low in calories, but high in satiety (make you feel full)
your body uses the carbohydrates in legumes slowly, over time, providing steady energy for the body, brain, & nervous system
lowers blood sugar, blood pressure, heart rate, & other heart disease & diabetes risks
contain antioxidants that help prevent cell damage and fight disease and aging
fiber and other nutrients benefit the digestive system, & may even help to prevent digestive cancers
Here are a few bean recipes to get you started living longer, leaner, & heart-healthier:
Soul-Soothing African Peanut Stew. This stew/soup is a family favorite, & it’s adaptable to whatever type of legumes you like. We like to use black beans.
Hearty Brown Lentil Soup. I know, the recipe name sounds a bit boring, a bit drab, albeit hearty. I never had lentils as a kid—I love them now, no matter what the recipe name! They cook quickly with no soaking needed, and are packed with protein—over 25% of the little buggers are protein. They’re also a great source of iron.
The Best White Bean Soup. Our family likes to search for the BEST way to eat white beans (odd pastime, but what can I say). Here’s a tasty soup using white beans, and rosemary—another favorite!
Chickpea Salad. This is a good lunch option - we like to eat it on bread, but you can also serve it on lettuce, or wrapped in lettuce. Even finicky kids have been known to gobble it down.
And for all things beans, check out the Bean Institute’s website!