Busting The Myth About Beans!
Beans have been given the guilty verdict as the musical fruit, but could it just be a myth? A crossover study conducted in Arizona in 2011, concluded: "People's concern about flatulence from eating beans may be exaggerated."Intestinal gas is healthy and normal. Flatulence originates from two places: swallowed air and fermentation in the bowel. A person can swallow air by gum chewing, sucking on hard candies, drinking through a straw, eating too fast, and talking while you eat.
The primary source of gas is the normal fermentation of undigested sugars in the colon. Dairy products are the leading cause of excessive flatulence, due to some people having
poor digestion of the milk sugar lactose. Other poorly digested sugars including sorbitol
are in sugar-free products. The bubbles in soda that come from carbon dioxide get absorbed
by the gut as well.
The verdict that beans are the musical fruit has been exaggerated. There are several other
food items and eating habits that can contribute to increased flatulence. Even if beans could
potentially make us gassy, beans have several health benefits that should encourage us to add
them to our meals.
food items and eating habits that can contribute to increased flatulence. Even if beans could
potentially make us gassy, beans have several health benefits that should encourage us to add
them to our meals.
Nutrients Found In Beans.
The Federal government’s MyPlate campaign was developed to help Americans think
about healthy meal planning. MyPlate organized a healthy plate to include vegetables,
fruits, grains, dairy, and proteins. Beans have the unique ability to overlap both the protein
and vegetable food groups. Beans are packed with protein, iron, and zinc that one may
expect from other protein sources. Beans are a protein source that is low in saturated fats,
sodium, and cholesterol. Beans also contain nutrients that are paired with vegetables such
as fiber, folate, potassium, and complex carbohydrates. Beans are the best of both worlds!
about healthy meal planning. MyPlate organized a healthy plate to include vegetables,
fruits, grains, dairy, and proteins. Beans have the unique ability to overlap both the protein
and vegetable food groups. Beans are packed with protein, iron, and zinc that one may
expect from other protein sources. Beans are a protein source that is low in saturated fats,
sodium, and cholesterol. Beans also contain nutrients that are paired with vegetables such
as fiber, folate, potassium, and complex carbohydrates. Beans are the best of both worlds!
How to Add More Beans To Your Diet?
Try some of these ways to add some additional protein to your meals or snacks:
- Hummus makes a great dip for vegetables.
- Add beans to your favorite soup.
- Great addition for eggs (i.e. Mexican egg scramble or an omelet).
- Make your own freezer bean burritos to grab on-the-go.
- Get adventurous with your salads, instead of a typical green salad try a black bean salad instead.
- Mix beans into your taco meat to make it go further.
Enjoy A Quick Video Message:
Make It A Meal!
According to my brothers, soup by itself is not a full meal. Here is an idea to help appease hungry teenagers and college students. A classic quesadilla with cheese and shredded
chicken is a quick and easy way to help fill them up. Provide salsa, sour cream, guacamole,
or whatever your favorite Mexican dip is to the side to dip your quesadilla in. Add some
color to the plate by slicing up some oranges, which are currently in season.
Recipes:
Southwestern White Bean Chili
Yield: 8 quarts
Ingredients:
2 T olive oil
Onions, diced (700 grams)
Garlic, minced (20 grams)
Green peppers, diced (350 grams)
Red peppers, diced (350 grams)
Jalapenos, diced (200 grams)
Carrots, diced (400 grams)
16 cups broth
Beans, white, cooked (2920 grams)
Corn (920 grams)
2 tsp cumin
2 tsp coriander
2 tsp chili powder
2 tsp salt
1 cup cilantro (fresh), chopped
2 T olive oil
Onions, diced (700 grams)
Garlic, minced (20 grams)
Green peppers, diced (350 grams)
Red peppers, diced (350 grams)
Jalapenos, diced (200 grams)
Carrots, diced (400 grams)
16 cups broth
Beans, white, cooked (2920 grams)
Corn (920 grams)
2 tsp cumin
2 tsp coriander
2 tsp chili powder
2 tsp salt
1 cup cilantro (fresh), chopped
Directions:
- In a large pot, saute onion in olive oil for 10-15 minutes, or until VERY translucent.
- Add garlic, bell peppers and jalapenos. Sate 5 minutes.
- Add broth, beans, and corn. Add cumin, coriander and chili powder.
- Bring to a boil, reduce heat and simmer for 15 minutes
- Add cilantro. Adjust salt and pepper if necessary.
Southern White Bean Chili
Nutrition Information:
8 oz Serving 227 Calories, 12 g of Protein, 38 g of Carbohydrates, 3 g Total Fat, and 8 g Dietary Fiber.
Homemade - Chicken and Cheese Whole Wheat Quesadilla
Nutrition Information:
1 Quesadilla Serving, 270 Calories, 16 g of Protein,
26 g of Carbohydrates, 16 g Total Fat,
and 4 g of Dietary Fiber.
Resources:
- http://www.vegetablefacts.net/vegetable-history/history-of-beans/
- https://nutritionfacts.org/topics/beans/
- https://nutritionfacts.org/2011/12/05/beans-and-gas-clearing-the-air/
- http://beaninstitute.com/beans-in-american-cuisine/
- https://blogs.webmd.com/food-and-nutrition/2012/07/10-simple-ways-to-bean-ify-your-diet.html
No comments:
Post a Comment