Nevada County Picayune and Gurdon Times Newspaper Archive

Hot Food Good On Cold Days

Barbara A. Holt, Ph.D.

Clark County Extension Agent

Family and Consumer Sciences

On a cool autumn day can you think of anything tastier than steaming bowl of beans? Not only do beans add zest to cold weather meals, they can contribute numerous benefits to your helath, too.

With over a thousand variety of beans to choose from, most countries in the world use beans in some form. Christine Stachowiak, of the Family Nutrition Education Program, Cooperative Extension Service, University of Arkansas, reminds us that beans are one of nature's most perfect foods when it comes to nutrition.

Beans are a good source of protein, especially when eaten with grain products such as rice and corn. The complex carbohydrates in beans provide energy by supplying "working" calories that are digested slowly, satisfy hunger longer and are low in calories. Benas fit perfectly into the Dietary Guidelines for Americans, because they are naturally low in fat and sodium, and have absolutely no cholesterol.

The "mighty" bean is loaded with vitamins and minerals. These include B-complex vitamins (thiamin niacin, folic acid and B-6), iron, phosphorous, potassium, magnesium, calcium and zinc, which are all important for good health.

Beans are rich source of two kinds of fiber, soluble and insoluble, Soluble fiber, also found in oats, oat bran and fruits, can help lower cholesterol and reduce the risk of heart disease, diabetes and stroke. Whole grians, fruits and vegetables are also sources of insoluable fiber. Many scientists believe that insoluble fiber helps promote bowel regularity and reduces the risk of colon and rectral cancer and other digestive track diseases.

Beans are healthy for the body, and they are healthy for the pocketbook, too. Either dried or in cans, beans provide healthy meals at low cost. The United States Department of Agriculture lists dry beans as one of the best foods with the lowest cost.

Beans are very versatile. Canned or dry beans can be used in any bean reccipe. A one pound package of beans equal two cups dry, or five to six cups of cooked beans. One 15 1/2 ounce can (drained) equals 1 2/3 cups. Remember that canned beans are high in sodium. It is best to rinse canned beans before eating them to wash away one of the sodium. This will not wash away the valuable nutrients.

Beans are a cause of flatulence, or gas. Beans contain three sugar, raffinose, stachyose and verbacose, which the body cannot digest. As a result, the bacteria that naturally occur in the gut break the sugars down and ferment them, producing carbon dioxide, hydrogen and other gases.

To prevent or a least minimize flatulence, soak benas using 9 cups of water for every cup of beans, for four to five hours. Discard the soak water. The longer the soaking time, the greater amount of the gas-causing villains dissolve in the water. This helps the beans to be more easily digested and lessens flatulence. Enzyme supplements, such as Beano, also can help ward off gas.

As you plan hearty winter meals to help warm up family members working or playing in cold weather, remember to include bean soup, baked beans, or a bean casserole on the menu. They are good eating and good nutrition, too! For further information call the Clark County Cooperative Extension office, 246-2281.