Longevity populations 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.
The truth is, 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 variety of dishes, and have a higher nutrient density 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. At least half a small bowl of beans daily can provide most of the vitamins and minerals the human 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.
Spiced Soybeans
What you should do:
1. Find a way to cook beans that you and your family will love.
2. Keep a variety of beans in your kitchen pantry. Dried beans are the most economical, but canned beans are more convenient. When buying canned beans, be sure to read the label: the ingredients should only contain beans, water, spices, and perhaps a small amount of salt. Do not buy brands that have added fat or sugar.
3. Use bean puree to thicken soups, which will also make them rich in protein.
4. Sprinkle cooked beans on salads to make them healthier. Serving a salad with hummus or black bean burgers can add more color to the dish.
5. Keep seasonings that pair well with beans in your kitchen pantry to ensure the dishes are delicious. For example, in Mediterranean cuisine, bean dishes often include carrots, celery, onions, and seasonal ingredients like garlic, thyme, chili, or bay leaves.