BEANS 101 BEANS 101

Chapter 1: Bean Agriculture FactsChapter 2: Bean Nutrition FactsChapter 3: Beans & HealthChapter 4: Beans & Family Food BudgetsChapter 5: Beans & KidsChapter 6: Cooking with BeansChapter 7: Beans in World KitchensAppendix: Online Bean Resources

BEANS 101 Overview

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

BEANS 101 Learning Objectives

Chapter 1: Bean Agriculture Facts

LEGUMES

LENTILS PEAS BEANS PEANUTS SOY BEANS

Black Beans Kidney Beans Navy Beans Pinto Beans

Beans are a member of the legume family.

http://upload.wikimedia.org/wikipedia/commons/f/fe/Nitrogen_Cycle.svg

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 Factsbased 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 Factsbased 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

¼ cup cooked beans = 1 ounce protein equivalent

1 cup cooked beans = 1 cup vegetables

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 high-glycemic 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 one-third 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 PreventionAmerican 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. Sorting2. Rinsing3. Soaking4. 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%.

Bean

Packing Liquid & Beans

Drained Beans

Drained & Rinsed Beans

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 37330

32738

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 Institutewww.beaninstitute.com

• US Dry Bean Councilwww.beansforhealth.com

• Northarvest Bean Growers Associationwww.northarvestbean.org

• World Bean Kitchenwww.ciaprochef.com/northarvest/index.html

BEANS 101 BEANS 101