Bean Me Up

Nutrition and

Nutrition and

With all of the bad rap beans get in terms of gas, allergies, and anti-nutrients, they are often eyed suspiciously before being passed over in lieu of perceivably safer, more user-friendly foods. Nevertheless, these legumes possess so many potential benefits that they can't be ignored.

With ratings somewhere near the basement of the glycemic index, more fiber than any grain source, and the potential for reducing body fat and increasing relative muscle mass, beans are certainly a viable menu option for those without known allergies.

And, if the promise of a leaner physique isn't enough, a recent study found that legumes may add years to your life, being the most effective dietary predictor of survival in a longitudinal study of elderly people across the world.

The table below presents some of the more impressive nutritional statistics for beans including glycemic index, carbohydrate content, fiber content, and carbohydrate to fiber ratio.

Lentils

Split Peas

Pinto Beans

Lima Beans

Chick Peas

Kidney Beans

Black Beans

Whole Wheat Bread

Rolled Oats

White Bread

Weight (raw)

100g

100g

100g

100g

100g

100g

100g

100g

100g

100g

Glycemic Index

29

32

39

32

28

28

30

71

58

73

Carb

57.1

60.4

63.4

63.4

60.7

61.3

62.4

72.6

66.3

76.3

Fiber

30.5

25.5

24.4

19.0

17.4

15.2

15.2

12.2

10.6

2.7

Carb:Fiber ratio

1.9

2.4

2.6

3.3

3.5

4.0

4.1

5.9

6.3

28.3

This table represents the glycemic index, carbohydrates, and fiber of bean varieties, compared with common grains

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