Recently, we discussed the goodness of canned beans. They’re so convenient, inexpensive, and versatile. They are used in most cuisines around the world. All you have to do is open the can, drain them in a strainer or colander, rinse the beans (at least for most uses), and they’re ready to go. And, in addition to all that, they are loaded with nutrition. They are a great source of fiber, iron, potassium, magnesium, and folate.
So, what are the best beans? Let’s take a look.
Adzuki or Red Mung Beans
You find these mostly in Asian cooking. They are known for a sweet, nutty flavor that is used in cakes, pastries, and even ice cream. While you’ll often find them dried, you can also buy them canned. They are very rich in potassium and zinc. Potassium is crucial because it balances out the high amount of sodium for most Americans. They also have a lot of protein and fiber. They add a great flavor to vegetable dishes, curries, soups, and stews, and yes, even red bean ice cream.
Soybeans or Edamame
Soybeans come in many forms, although you may find the most options in an Asian supermarket. You see them most as dried beans or frozen pods. They provide the most protein, calcium, and magnesium compared to other beans. For vegetarians, that high protein content is very important. Magnesium is important for muscle control, blood sugar, bone health, and blood pressure. Studies have shown that soybeans help improve blood cholesterol, reduce inflammation, and reduce breast cancer risk.
Soybeans have many uses: in salads, soups, with rice or to make hummus. Even better, the nutritional value is enhanced with fermenting, so get to know things like tempeh, miso, and natto.
Chickpeas or Garbanzo Beans
Folate is a B vitamin that’s very important for DNA replication, healthy cell growth and formation, and pregnant women who need to reduce birth effects. Also, chickpeas are second only to Adzuki beans in the amount of zinc they provide.
Roast chickpeas make a great snack when roasted with some savory spices. Of course, hummus is a well-known use of chickpeas. You can make falafel by frying balls of ground-up chickpeas.
Navy Beans
We might be most familiar with a hearty navy bean soup or whipped into a base for a savory dip. These beans have 19 grams of fiber in each cup. That’s more than half of a person’s recommended daily requirement. They are also rich in calcium.
Besides soup, navy beans go great in a white chicken chili.
Black Beans
These beans have become very popular in recent years. And no wonder. Studies have shown black beans are good for your blood vessels and cholesterol levels. Combining black beans with rice improves insulin sensitivity and blood sugar control. The beans’ protein and fiber slow down digestion and absorption of starch. In addition to black beans and rice, you can make homemade black bean veggie burgers, black bean salsa, black bean and sweet potato enchiladas, plus lots more.
The Canned Bean Bottom Line
Every can of beans provides fiber and other beneficial nutrients, so adding any type to your eating plan is a great start. Each has a different flavor and texture, so the canned food aisle is your friend when it comes to playing with recipes and cuisines–and eating healthy.
