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Beans — Nutrients, Health Benefits, and Shopping Tips

Beans photo

Listonic Team

September 4, 2024

Beans are a nutritious and versatile staple, cherished globally for their dietary benefits and myriad culinary uses. Learn the secrets to cooking beans to perfection and explore effective storage techniques to maintain their freshness.

Nutrients

Check the detailed nutritional values of beans, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 347 kcal

Nutrients per: 100 g% Daily Value*
Carbs63 g22.91%
Fiber16 g57.14%
Sugars2 g4%
Glycemic Index34 -
Protein21 g42%
Sodium12 mg0.52%
Total Fat1 1.28%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes beans stand out:

21 g

💪 High Protein Content

16 g

✅ High Fiber Content

Key takeaways

😋
Cooking beans with a piece of kombu can reduce their gas-causing properties.
📦
Store dried beans in an airtight container in a cool, dry place for up to a year. Cooked beans should be refrigerated in an airtight container and used within three to five days. Canned beans should be stored in a cool, dry place; once opened, transfer to an airtight container and refrigerate, using within three to four days.
📌
Add beans to ground beef to save money and add fiber.

Health benefits

Uncover how beans can play a vital role in promoting a balanced lifestyle and enhancing your overall wellness.
  • Rich in fiber, which supports digestive health, helps maintain regular bowel movements, and promotes a healthy gut microbiome.
  • High in protein, making them an excellent plant-based protein source for muscle growth and repair.
  • Supports heart health by lowering cholesterol levels and providing essential nutrients like folate and magnesium.
  • Provides sustained energy from complex carbohydrates, making them a great option for maintaining energy levels throughout the day.
  • Contains essential vitamins and minerals such as iron, potassium, and B vitamins, which are important for overall health and well-being.

Health risks

Learn about the potential health risks and concerns linked to beans.
  • Digestive discomfort such as bloating, gas, or diarrhea due to the high fiber content and certain carbohydrates in beans.
  • Potential allergen for some individuals, particularly those allergic to legumes, causing symptoms like itching, swelling, or difficulty breathing.
  • Phytic acid content which can inhibit the absorption of certain minerals, potentially leading to deficiencies if beans are a large part of the diet.
  • Risk of contamination with harmful bacteria like E. coli if beans are not properly cooked, especially with certain types like kidney beans.
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How to choose beans

For dried beans, select ones that are whole and uniform in size and color, as this helps ensure even cooking. The beans should be free from cracks and not look shriveled, indicating they are fresh and have been stored properly.

Avoid beans that have a musty smell, visible mold, or are damp, as these conditions can affect both taste and safety. Discolored beans should also be avoided as they may have been exposed to moisture and could lead to uneven cooking.

How to choose beans

How to store beans

Dried beans should be stored in an airtight container in a cool, dry place. A pantry or kitchen cabinet is suitable to keep them free from moisture and pests. Properly stored dried beans can last up to a year.

Moisture and pests are the main concerns for dried beans, so avoid these conditions. Storing beans near strong-smelling foods can cause them to absorb unwanted odors. Regularly checking for pests helps maintain their quality and safety.

✅ Extra Tip

Place a bay leaf in the container with dried beans to help deter pests and keep them fresh.

How long do they last?

Dry beans can last for 1-2 years when stored in an airtight container in a cool, dry place. They may take longer to cook as they age but remain safe to eat. Cooked beans should be refrigerated and consumed within 3-5 days. For longer storage, cooked beans can be frozen for up to 6 months.

What to do with leftovers?

Leftover beans can be incredibly versatile in the kitchen. Add them to soups, stews, or chili for extra protein and fiber. They can also be mashed and used as a base for bean dips or refried beans, perfect for serving with tortilla chips or spreading on sandwiches.

Beans are great in salads, providing a hearty, filling component. You can also blend them into smoothies for an unexpected protein boost or mix them into a grain bowl with vegetables and a tangy dressing. If you have extra beans, consider using them in a bean casserole or baking them into a bean loaf. For a simple side dish, sauté beans with garlic, olive oil, and herbs, or add them to tacos or burritos for a satisfying meal.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

How beans support specific health conditions

Beans are an excellent source of plant-based protein and fiber, which support heart health by lowering cholesterol levels and promoting digestive health through regular bowel movements. Their high iron content helps prevent anemia and supports blood health. Beans also have a low glycemic index, making them beneficial for blood sugar control and an excellent choice for individuals with diabetes.

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