Centenarians eat at least four times as many beans as the average person. A five-country study funded by the World Health Organization found that eating 20 grams of beans daily can reduce the risk of death from any cause by about 8% at any age.
It's a simple fact: beans are a perfect superfood. On average, 21% of beans are protein, 77% are complex carbohydrates, and they contain only a small amount of fat. Beans are also an excellent source of fiber. They are inexpensive, versatile, can be used in a wide variety of dishes, and have a higher concentration of nutrients per unit than any other food on the planet.
Humans have been eating beans for at least 8,000 years, and they are deeply rooted in our culinary culture. Just half a cup of beans a day can provide most of the vitamins and minerals the body needs. Because beans are very filling, they can displace less healthy foods in the diet. Furthermore, the high fiber in beans helps to activate the gut microbiome.
Braised Pork Knuckles with Soybeans
What you should do:
◎ Find a way to cook beans that you and your family will enjoy. If you don't have a suitable recipe on hand, be sure to try the three methods in this book next month.
◎ Keep a variety of beans in your kitchen cupboard. Dried beans are the cheapest, but canned beans are more convenient. When buying canned beans, be sure to read the label: the ingredients should only include beans, water, spices, and perhaps a little salt. Do not buy brands that have added fat or sugar.
◎ Use bean puree to thicken soups, which will also increase the protein content of the soup.
◎ Sprinkle cooked beans on salads to make them healthier. Serving a salad with hummus or black bean burgers can give the dish a better color and texture.
◎ Keep seasonings in your kitchen cupboard that pair well with bean dishes to ensure they are delicious. For example, Mediterranean bean dishes often include carrots, celery, onions, and seasonal garlic, thyme, chili, or bay leaves.
◎ When dining out, choose a Mexican restaurant, where there are always pinto beans or black beans. Beans can be served with rice, onions, peppers, guacamole, and hot sauce. Instead of flour tortillas, choose corn tortillas. Costa Ricans eat beans with corn tortillas.