Beans are inexpensive, easy to store, easy to prepare and are a good source of vegetable protein, fiber, antioxidants and vitamins and minerals such as Folate, Iron, Magnesium, Zinc and Potassium. Since beans are digested slowly, they can help curb your appetite, regulate blood sugar levels and aid in bowel regularity. They may also be beneficial in lowering cholesterol and reducing risk for certain types of cancer.
Beans can be purchased as dried or canned. When using dried beans, its best to soak beans overnight or hot soak them for at least 10 min before cooking to help reduce digestive discomfort such as gas and bloating. Discard the water used for soaking and start with fresh water for cooking. When using canned beans, it is best to rinse beans with water before using.