BEANS 101
BEANS 101 Overview
Chapter 1: Bean Agriculture Facts
Chapter 2: Bean Nutrition Facts
Chapter 3: Beans & Health
Chapter 4: Beans & Family Food Budgets
Chapter 5: Beans & Kids
Chapter 6: Cooking with Beans
Chapter 7: Beans in World Kitchens
Appendix: Online Bean Resources
BEANS 101 Learning Objectives
After hearing this presentation, participants will be able to:
• Discuss global and domestic bean production facts
• State 3-5 key nutrients found in beans
• Describe how beans impact nutrient intake in people who eat beans
frequently
• Discuss how beans fit into U.S. Dietary Guidelines
• Describe how beans, when eaten as part of healthful diet, promote good
health and decrease risk of certain conditions
• Describe how beans can stretch family food dollars
• Discuss introducing beans to kids
• Discuss benefits of draining & rinsing canned beans
• Describe the steps involved in cooking with dry beans
• Describe how beans are used in kitchens around the world
Chapter 1:
Bean Agriculture Facts
Beans are a member of the legume family.
LEGUMES
LENTILS
Black Beans
PEAS
BEANS
Kidney Beans
PEANUTS
Navy Beans
SOY BEANS
Pinto Beans
U.S. Bean Producing States
North Dakota is the leading
U.S. bean producing state.
• Beans are grown and eaten all over the world.
• Brazil is the world’s leading producer of beans.
• North Dakota and Minnesota produce nearly
50% of the total U.S. bean crop each year.
• In 2010 more than 1.9 million acres in the U.S.
were planted with dry beans.
Source: USDA Economic Research Service
American farmers grow three times as
many pinto beans as any other bean.
The top five beans grown in the U.S. are:
1. Pinto beans (48%)
2. Navy beans (17%)
3. Black beans (13%)
4. Red Kidney (light or dark) (8%)
5. Great Northern beans (5%)
6. Other beans (9%)
Source: USDA, National Agricultural Statistics Service, Crop Production, Jan. 2009
A Pinto Bean Field in North Dakota
Nearly half of all beans consumed in
the U.S. are pinto beans.
Source: USDA Economic Research Service, 2006-2008 data
The red specks on cranberry beans
disappear when they are cooked.
Black Beans are medium-size, oval-shaped beans with matte
black skin. They are sweet-tasting with a soft texture.
Cranberry Beans are medium-size, oval-shaped beans with
mottled tan and red skin. They are also called Roman beans.
Cranberry beans are known for their creamy texture with a
flavor similar to chestnuts. The red specks disappear when
these beans are cooked.
Great Northern Beans are medium-size, oval-shaped beans
with thin white skin. They have a mild, delicate flavor..
Navy beans got their name because
they were included in the Naval diet.
Dark Red Kidney Beans are large, kidney-shaped beans with a
deep, glossy red skin. They have a firm texture, and they hold
up well in soups or other dishes that cook for a long time.
Light Red Kidney Beans are large, kidney-shaped beans with
light red/pink glossy skin. They have a firm texture, and they
hold up well in soups or other dishes that cook for a long
time.
Navy Beans are small, oval-shaped beans with white skin.
They have a delicate flavor. These white beans were named
Navy Beans because of their inclusion in the U.S. Naval diet
during the second half of the 19th Century.
The brown specks on pinto beans
disappear when they are cooked.
Pink Beans are small, oval-shaped beans with a pale, pink
skin.
Pinto Beans are medium-size, oval-shaped beans with
mottled beige and brown skin. Pinto beans lose their
mottled appearance when cooked.
Small Red Beans are small, oval-shaped beans with red skin.
They have a more delicate flavor and softer texture
compared to kidney beans.
Chapter 2:
Bean Nutrition Facts
Bean Nutrition Facts
based on ½ cup servings of cooked beans
BEAN
Calories
Protein
(g)
Fat
(g)
Carbohydrate
(g)
Dietary
Fiber (g)
Sodium
(mg)
Black
114
8
0.5
20
8
1
Cranberry
120
8
0.4
22
9
1
Great
Northern
104
7
0.4
19
6
2
Navy
127
8
0.6
24
10
0
Pink
126
8
0.4
24
5
2
Pinto
122
8
0.6
22
8
1
Light Red
Kidney
112
8
0.4
20
7
2
Dark Red
Kidney
109
8
0.2
19
8
4
Small Red
110
6
0.5
19
6
1
More Bean Nutrition Facts
based on ½ cup servings of cooked beans
Vitamins and minerals listed below are expressed
as percent Daily Value (DV).
Folate: 23% to 45%
Zinc: 6% to 8%
Manganese: 19% to 26%
Calcium: 2% to 6%
Magnesium: 10% to 15%
Copper: 8% to 15%
Iron: 11%
Potassium: 10%
Selenium: 8%
The 2010 Dietary Guidelines for Americans
identified beans as a unique food!
MyPlate Recommendations
1 cup cooked beans =
1 cup vegetables
¼ cup cooked beans =
1 ounce protein equivalent
Eating beans can help fill nutrient
gaps in the standard American diet.
• Beans are among the most commonly
consumed vegetables and outrank many other
vegetables in the range of nutrients they
provide, particularly fiber and potassium.
• Fiber and potassium were identified as
nutrients of concern by the 2010 Dietary
Guidelines for Americans.
Source: Hornick, BA and Weiss, L. Nutrition Today 2011.
Chapter 3:
Beans & Health
Frequently consuming beans may aid
in weight management.
• Bean consumption is associated with lower body
weight and smaller waist circumference.
• Beans are good sources of vegetable protein and
fiber, which increase satiety, reduce hunger, and help
control appetite.
• Diets rich in whole grains and vegetable protein are
associated with a lower body weight.
Sources: Papanikolaou Y and Fulgoni VL. Journal of the American College of Nutrition, 2008.
Williams, PG, Grafenauer SJ, and O’Shea JE. Nutrition Review. 2008.
Brand-Miller J, McMillan-Price J, Steinbeck K, and Caterson I. Journal of the American College of Nutrition, 2009.
Tyrovolas S, et al. Nutrition, Metabolism and Cardiovascular Disease, 2010.
Tormo, MA, Gil-Exojo I, Romero de Tejada A, and Campillo JE. British Journal of Nutrition, 2004.
Bourdon I, et al. Journal of Nutrition, 2001.
Frequently consuming beans may
reduce risk of heart disease.
Studies have associated a plant-based diet as having a
protective effect against cardiovascular disease.
• Frequent bean consumption is associated with lower serum
triglycerides, LDL-cholesterol, and blood pressure.
• People who eat beans four or more times per week have a
22% lower risk of coronary heart disease.
• Dietary fiber intake is inversely associated with markers of
inflammation; beans are an excellent source of dietary fiber.
Sources: He FJ, Nowson CA & MacGregor GA. Lancet, 2006.
Dauchet L, Amouyel P, Hercberg S, et al. Journal of Nutrition, 2006.
Finley JW, Burrell JB and Reeves PG. Journal of Nutrition, 2007.
Windham DM, Hutchins, AM, and Johnston CS. Journal of the American College of Nutrition, 2007.
Ajani UA, Ford ES, and Mokdad AH. Journal of Nutrition, 2004.
Bazzaono LA, et al. Archives of Internal Medicine, 2001.
People with diabetes who eat beans
tend to have better glycemic control.
• Low GI (glycemic index) and GL (glycemic load) diets
are associated with lower short-term and long-term
blood sugar levels in people with type 2 diabetes.
• Studies suggest that consuming pulses with highglycemic meals contributes to reduced food intake
and lower blood glucose following the meal.
Sources: Esposito K, Maiorino MI, Palo CD, and Giugliano D. Metabolic Syndrome and Related Disorders, 2010.
De Natale C, Annuzzi G, Bozzetto L, Mazzarella R, Costabile G, Ciano O, Riccardi G, and Rivellese AA. Diabetes Care, 2009.
Jenkins DJ, Wolever TM, Taylor RH, Barker HM, and Fielden H. British Medical Journal, 1980.
Mollard RC, Zykus A, Luhovyy BL, Nunex MF, Wong, CL, and Anderson GH. British Journal of Nutrition, 2011.
Beans are low glycemic index foods.
BEAN
GLYCEMIC INDEX
Black Beans
30
Kidney Beans
29
Navy Beans
30
Pinto Beans
36
Low GI foods like beans
increase blood sugar very slowly.
Beans are an important protein
source for vegans and vegetarians.
• Beans have been identified as an excellent
meat replacement for those choosing to
follow a vegetarian or vegan diet.
• The 2010 Dietary Guidelines for Americans
recommend:
– Vegetarians consume 4 cups of legumes,
including beans, per week.
– Vegans consume 4 ¾ cup legumes per week.
Beans are a gluten-free food that may be
beneficial for people with celiac disease.
Beans are a good source of nutrients often
lacking in the diets of people with celiac disease,
including:
• Iron
• Magnesium
• Fiber
Source: Kupper, C. Gastroenterology, 2005.
Regularly eating beans may reduce risk of
colon and rectal cancer.
• Colorectal cancer is the second most common
cause of cancer death in the U.S.
• Research suggests that one-quarter to onethird of colorectal cancers could be prevented
by changing diet and lifestyle.
• Frequent bean consumption has been
associated with reduced risk of developing
colorectal cancer.
Source: Tantamango, YM, Knutsen, SF, Beeson, WL, Fraser, G, Sabate, J. Nutrition and Cancer, 2011.
Beans & Cancer Prevention
American Cancer Society Guidelines
1. Consume more fruits and vegetables (including
beans).
–
U.S. Dietary Guidelines recommend consuming 4 ½ cups
of fruits and vegetable daily.
2. Consuming high fiber foods like beans is associated
with a lower risk of diverticulitis, a condition that
may increase risk of colon cancer
3. Choose sources of plant-based protein like beans
instead of red meat and processed meat products.
Chapter 4:
Beans & Family Food Budgets
Beans are a great way to stretch
the family food budget.
Comparing Beans with the Average Retail Cost
of Animal-Based Protein Foods
(Updated January 19, 2012)
Food
Serving Size
Cost/Serving
Beans (cooked, dry)
½ cup
$0.12
Beans (canned, drained)
½ cup
$0.36
Eggs, grade A, large
1 egg
$0.16
Chicken breast, boneless, skinless
3 ounces
$0.58
Ground beef, 90% lean
3 ounces
$0.72
Pork chop (boneless)
3 ounces
$0.74
Beef (round roast, USDA choice, boneless)
3 ounces
$0.86
United States Department of Agriculture. Economic Research Service. Retail data for beef, pork, poultry cuts, eggs and dairy
products (January 19, 2012). Retrieved on January 28, 2012 from http://www.ers.usda.gov/Data/MeatPriceSpreads/
Using beans in place of animal
sources of protein can help stretch the
family food budget.
• Assuming one pound of 90% lean
ground beef costs $3.99 and a one
pound bag of pinto beans costs
$1.49, if a family of four opted to
use beans in place of ground beef
once a week for a year, they could
save $130.
Chapter 5:
Beans & Kids
Beans can help improve the quality of
children’s diets in the U.S.
• The diets of children in the U.S. are high in
sodium and sugar-sweetened beverages and
low in fruits, vegetables, fiber, and lean
protein.
• Encouraging consumption of fruits and
vegetables (in place of more calorically dense
and lower nutrient foods) is a key factor in
the effort to reduce childhood obesity.
Sources:
Center for Disease Control and Prevention, National Center for Health Statistics, 2006, Prevalence of Overweight Among Children and Adolescents: United States, 2003-2004, http://www.cdc.gov/nchs/products/pubs/pubd/hestats/overweight/overwght_child_03.htm.
Kumanyika SK, Obarzanek E, Stettler N, Bell R, Field AE, Fortmann SP, Franklin BA, Gillman MW, Lewis CE, Poston WC, Stevens J, Hong Y. Population-based prevention of obesity. The need for comprehensive promotion of healthful eating, physical
activity, and energy balance. A scientific statement from American Heart Association Council on Epidemiology and Prevention, Interdisciplinary Committee for Prevention. Circulation 2008;118:428-64.
De Ferranti SD, Gauvreau K, Ludwig D, Neufeld EJ, Newburger JW, Rifai N. Prevalence of the metabolic syndrome in American adolescents. Findings from the Third National Health and Nutrition Examination Survey. Circulation, 2004;110:2494-2497.
Cruz ML, Goran MI. The metabolic syndrome in children and adolescents. Current Diabetes Reports 2004;4:53-62.
Kluger, Jeffrey. How America’s children packed on the pounds. TIME, June 23, 2008; 68.
U.S. Department of Health and Human Services and U.S. Department of Agriculture. Dietary Guidelines Advisory Committee Report, 2005. http://www.health.gov/dietaryguidelines/dga2005/report/default.htm.
U.S. Department of Agriculture, Food and Nutrition Service, Office of Analysis, Nutrition and Evaluation, Children’s Diets in the Mid-1990s: Dietary Intake and its Relationship with School Meal Participation, CN-01-CD1, by Phil Gleason and Carol Suitor.
Project Officer, Ed HerZog. Alexandria, VA: 2001.
New U.S. school meal standards
emphasize beans and other legumes.
• In January 2012, the United States
Department of Agriculture (USDA) released
new guidelines for school meals.
• The new guidelines now include the mandate
for schools to offer K-12 students at least ½
cup of legumes such as beans each week.
Chapter 6:
Cooking with Beans
Beans are available in two forms in
U.S. supermarkets, canned and dry.
Cooking with beans in their dry form
requires four steps.
1.
2.
3.
4.
Sorting
Rinsing
Soaking
Cooking
Step 1: Sorting the Beans
Step 2: Rinsing the Beans
Step 3: Soaking the Beans
But wait! Will I lose valuable nutrients if I
soak and rinse my beans before cooking?
Step 4: Cooking the Beans
What if I’d rather use canned
beans in my cooking?
Draining and rinsing canned beans
reduces sodium content by about 40%.
Packing Liquid &
Beans
Drained
Beans
Drained
& Rinsed Beans
Bean
Average mg/serving
Average
mg/serving
% Sodium
Reduction
Average
mg/serving
% Sodium
Reduction
Black
473
335
29
311
34
Red Kidney
499
287
42
277
44
Garbanzo
494
305
38
261
47
Great Northern
532
373
30
327
38
Pinto
530
315
40
307
42
Overall
503
321
36
295
41
Source: Jones JB and Mount JR. Sodium Reduction in Canned Bean Varieties by Draining and Rinsing. IFT Poster Presentation, 2009.
It’s best to use canned beans and dry
beans within one year of purchase.
DRY BEANS
• Store in airtight containers
• Use within one year of purchase.
CANNED BEANS
• Store in cool cabinets, away from appliances
that produce heat.
• Use within one year of purchase.
• Never consume canned foods if the cans are
rusty, bulging or dented.
Chapter 7:
Beans in World Kitchens
Beans in Mexican Kitchens
• Frijoles Refritos (Refried Beans)
– Cooked, mashed pinto beans cooked with pork
lard and onion
• Frijoles Charros (Cowboy Beans)
– Pinto beans cooked with bacon, onion, poblano
chiles, tomatoes, and coriander
• Frijoles Negros a la Oaxaqueña (Oaxacan
Black Beans)
– Black beans cooked with onion, garlic, and
epazote
Beans in Brazilian Kitchens
• Feijoada, the National Dish of Brazil
– Black beans cooked with smoked pork and sausages (and
sometimes pigs’ feet!) and served with rice
• Feijão com Leite de Coco
– Pureed black beans with coconut milk and dendê oil
• Feijão em Salada
– Great Northern beans, cooked and cooled, then mixed
with tomato, bell pepper, onion, and cilantro, and dressed
with vinaigrette
Beans in Latin Kitchens
• Brazilian Feijoada
Brazilian Feijoada
Beans in South American Kitchens
• Chilean Porotos Granados
– Cranberry beans stewed with tomato, winter squash,
corn and paprika
• Colombian Frijoles Rojos
– Pink beans cooked with ham, tomato, onions, and diced
plantains
• Peruvian Tacu-tacu
– Thick pan-fried cakes made with rice and beans
• Venezuelan Arepa de Pabellon
– Black beans and shredded, seasoned meat served thick
corn cakes called arepas
Beans in Mediterranean Kitchens
• French Cassoulet
– a slow-simmered mix of beans, pork sausages,
pork shoulder, pancetta, and duck
• Italian Minestrone
– A light, broth-based soup made with seasonal
vegetables and a mixture of beans
• Tuscan Ribollita
– A hearty, broth-based soup similar to minestrone
with the addition of stale, day-old bread to
thicken the consistency
Italian Minestrone
Tuscan Ribollita
Italian White Beans in Tomato Sauce
Beans in Mediterranean Kitchens
• Spanish Fabada
– White beans cooked with sausages, smoked pork,
slab bacon and paprika
• Spanish Tapas
– White beans mashed with olive oil and garlic,
spread on bread, and topped with a variety of
salty, smoky items
• Greek Gigantes
– Large white beans oven-baked with olive oil,
tomato, oregano, and honey
Spanish Tapas with White Bean Puree
Beans in Indian Kitchens
• Simple Rajmah
– Red kidney beans cooked with garlic, ginger,
tomato sauce, and spices like cumin seed,
turmeric, coriander, garam masala, and asafetida
powder
• Rajmah Chaawal
– A much more elaborate version of rajmah made
with more spices and aromatics and served with
rice to make a complete meal
Beans in Caribbean Kitchens
• Cuban Frijoles Negros
– Black beans simmered with onion, bell pepper,
cumin and oregano
• Puerto Rican Habichuelas
– Beans made with pork (typically ham), sofrito,
olives, capers, and other seasonings
Beans in American Kitchens
• Succotash
– A simple side dish made with beans and corn that
many believe was served at the first Thanksgiving
• Boston Baked Beans
– A stew made with beans, pork, and molasses or
maple syrup
• Louisiana Red Beans & Rice
– Small red beans or kidney beans cooked with
onion, smoked andouille sausage, and seasonings
like Tabasco sauce, and served over rice.
Louisiana Red Beans & Rice
Traditional Baked Beans
Appendix:
Bean Resources
For More Bean Information
• The Bean Institute
www.beaninstitute.com
• US Dry Bean Council
www.beansforhealth.com
• Northarvest Bean Growers Association
www.northarvestbean.org
• World Bean Kitchen
www.ciaprochef.com/northarvest/index.html
BEANS 101