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Food and Nutrition

Beans and Good Health

Donna Winham, DrPH Densie Webb, PhD, RD Amy Barr, MS, EdM, RD

What Is a ? An expanding body of research suggests that promote health and reduce risks for, or improve outcomes of, various The terms dry beans and often are used interchangeably in the United States. In other parts of disorders, including cardiovascular disease, diabetes, and the world, including Canada, beans often are called other diseases. For these reasons, many dietary pulses. Distinguishable by their seed-bearing pods, recommendations include beans. Plus, beans are good to legumes are a family of plants characterized by excellent sources of , fiber, folate, potassium, 2 classes: oilseeds, such as soybeans and peanuts, and grain legumes, including dry beans, lima beans, magnesium, iron, copper, and manganese yet also are cowpeas, fava beans, chickpeas (garbanzo beans), cholesterol- and -free. Nutr Today. 2008;43(5):201–209 lentils, and dry peas. Of the estimated 16,000 varieties, more than 100 are cultivated commonly worldwide. Rooted from the Latin word puls,or cientific research linking health, nutrition, and ancient bean porridge, dry beans, peas, and lentils all longevity to the affordable and widely available qualify as pulses, but the term excludes green beans, Sdry bean continues to emerge. Beans are inexpensive green peas, soybeans, and peanuts.3 (For the purpose sources of high-quality protein. Today, however, beans of this article, ‘‘beans’’ refers to dry edible beans but are also in the news because of their potential to lower excludes soybeans and all ‘‘garden-type’’ fresh-bean cholesterol, reduce the risks of heart disease, relieve varietiesVgreen, string, wax, etc.) constipation, improve gastrointestinal integrity, and 1 Legume. A family of plants with seed-bearing pods. stabilize blood . These grain legumes include dry beans, lentils, dry peas, lima beans, and chickpeas. Pulse. A term used in many countries to refer to An Ancient Food crops harvested solely for their grain, including dry beans, peas, and lentils but excluding green beans, Because they are easy to plant, grow, and store, beans are green peas, soybeans, and peanuts. among the oldest cultivated and most widely used foods in the world. They also are relatively inexpensive to produce, are portable, and have a long storage life. Their Fruit, Vegetable, Meat Alternative low cost and high nutritional value have contributed to their global popularity. Historically, beans have served as Beans are an inexpensive and flavorful source of a food staple for at least 10,000 years, and some food protein, fiber, , and micronutrients, historians double that figure. which often are lacking in American diets. In Today, beans continue to serve as food staples in MyPyramid, beans are listed in 2 different food China, India, the Middle East, and the Americas. Several groups: vegetables, and meat and beans.4 From a varieties may have arrived in North America with the strictly botanical standpoint, beans are the fruits of pilgrims on the Mayflower,2 but many others were native bean plants; however, they function in the diet as a plants. Domesticated about 7,000 years ago in what is vegetable and as a nonmeat protein source, as well as now Peru and Southern Mexico, several varieties of beans an excellent source of fiber. Still, many consumers were already flourishing by the time the Portuguese and view beans erroneously as a , like rice or pasta5 Spaniards arrived in the New World. (see Sidebar A).

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manage blood sugar.10,11 Compared with other sources of A. Survey carbohydrates, beans exhibit a low glycemic index (GI) and produce a relatively flat blood-glucose response. Beans are really fruits but look more like vegetables, For example, the GI of kidney beans is 23, and chickpeas not . is 42. Long-grain, boiled white rice, however, produces a Despite the fact that the American Cancer GI of 61, and a baked potato12 has a GI of 85. Society, the Centers for Disease Control and The glycemic load (GL) is another related indicator of Prevention, the US Dietary Guidelines, and a food’s effect on blood glucose. Whereas GI is based on nutritionists classify beans as vegetables, a recent the effect of a standard 50-g amount of a food on blood survey found that only 43% of consumers think sugar, GL accounts for quality and 5 of beans as a vegetable. quantity. Calculations are based on a typical single serving of the food. For a half-cup standard serving of Nutrients and Other Beneficial kidney beans, the GL is 6, and for chickpeas, the GL is 9. The same size serving of rice exhibits a GL of 22 and Constituents in Beans 12 of baked potato, a GL of 26. Beans have a nutritional profile that suits all ages, Beans contain health-promoting oligosaccharides providing cholesterol-free protein, fiber, magnesium, (short-chain sugar polymers) and another functional potassium, B , resistant starch, and the more carbohydrate, resistant starch. Food starches are recently discovered phytonutrients. Their nutrient profile classified as either glycemic or resistant. Glycemic fits with the dietary needs of growing children and starches break down into glucose and then are absorbed teenagers as well as adults. Protein is critical for growth into the bloodstream. Resistant starches, however, and development in children and adolescents, and beans cannot be broken down by enzymes in the body and, cooked until tender are an easy-to-chew protein source because they cannot be absorbed, pass to the large and an appealing finger food for young children. intestine for fermentation by intestinal bacteria. Similar Children who eat beans have significantly greater intakes to the actions of , resistant starch helps of fiber, magnesium, and potassium than do those who decrease intestinal transit time and increase fecal bulk. do not eat beans. Bean eaters between the ages of 12 and Beans contain several important minerals. One-half 19 years also weigh significantly less and have smaller cup of beans supplies 10% or more of the daily values for waist measurements compared with nonYbean eaters.6 potassium, magnesium, and iron. (See illustration in For adults who want to moderate their fat and Sidebar B on the 12 key nutrients in beans.) Cooked dry cholesterol intakes, beans are a healthful alternative to beans are very low in sodium, and rinsing canned beans meat. Several studies show that beans may help lower reduces sodium content by approximately 40%.13 Beans Y blood cholesterol.7 9 Furthermore, soluble fiber and also offer even higher antioxidant contents than some resistant starches in beans may help suppress appetite and wines and many vegetables do.14,15

B. 12 Key Nutrients in Beans Beans Chart (per one-half cup of Cooked, Dry Beans) Nutrient Baby Lima Black Black-eye Cranberry Garbanzo Great Northern Navy Pinto Red Kidney Calories 115 114 112 121 135 105 127 123 113 Carbohydrates, g 21 20 20 22 23 19 24 22 20 Protein, g 7 8 7 8 7 7 7 8 8 Fiber, g 7 8 6 9 6 6 8 8 7 Folate, 2g 137 128 120 183 141 91 127 147 115 Calcium, mg 26 23 20 44 40 60 63 40 25 Iron, mg 2 2 2 2 2 2 2 2 3 Fat, g 0.4 0.5 0.5 0.4 2 0.4 0.6 0.5 0.5 Sodium, mg 3 1 4 1 6 2 0 2 2

Nutrition information is based on nutrient profiles for baby lima beans, black beans, black-eye peas, cranberry beans, garbanzo beans, Great Northern beans, navy beans, pinto beans, red kidney beans. Source: US Department of Agriculture’s Nutrient Database for Standard Reference, Release 19 (2006).

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Cooked dry beans are very low in The Dietary Guidelines for Americans 2005 and MyPyramid identify beans as part of both the meat and sodium. Rinsing canned beans beans group and the vegetable group.4,61 Beans, good reduces sodium content even more, sources of protein, can serve as a meat substitute 13 (one-half cup of cooked dry or canned beans = 2 oz of by approximately 40%. lean meat) or as a vegetable (one-half cup = 1 serving). Also, in 2005, bean processors began adding an official dietary guidance message to their food labels: ‘‘Diets including beans may reduce your risk of heart However, beans do vary nutritionally, especially with disease and certain cancers.’’ A dietary guidance message differences between and among types of dry beans and 16 is not a health claim; rather, it is a statement that their bioactive food components (BAFCs). BAFCs generally encourages consumers to eat more healthfully are ‘‘dietary constituents that elicit physiological effects 17 and to make better food choices that promote good beyond those associated with essential human nutrition.’’ health. The only other official guidance statement In animal studies, different types of beans exhibited currently in the marketplace is a more general one for varying effects on the occurrence of induced breast and 18 fruits and vegetables, which also includes beans. colon cancers among rats. Processing beans also alters ‘‘Fruits & Veggies: More Matters’’ is an advertising their BAFC, reducing BAFC up to 80% or more, as campaign that promotes the consumption of fruits and compared with unprocessed seed. vegetables, including beans as a vegetable, to encourage eating more of them to improve the health of Americans.66 Beans and Health The American Cancer Society’s 2006 Guidelines on Nutrition and Physical Activity for Cancer Prevention An expanding body of research suggests that beans recommends choosing fish, poultry, and beans as promote good health and reduce risk for, or improve alternatives to beef, pork, and lamb and stresses the outcomes of, several diseases. Thus, beans are included healthfulness of vegetables.64 in many dietary recommendation frameworks, including For the prevention of cardiovascular disease, the the Dietary Guidelines for Americans (DG) 2005, American Heart Association recommends 4 to 5 servings MyPyramid, Dietary Approaches to Stop a week of nuts, seeds, and legumes, such as beans.63 Hypertension (DASH), American Heart Association, American Cancer Society, and Produce for Better Health Foundation (see Sidebar C). Longevity Several studies have shown that people who eat a Mediterranean-style diet, rich in plant foods, C. Beans: Current Guidance From including beans, have lower risks of heart disease and Health Authorities Encourage More some cancers.19,20 Health organizations have incorporated messages A cross-cultural study of the dietary intakes of about beans into their recommendations for healthful 785 subjects, aged 70 years and older, in Japan, Sweden, eating, including guidelines specifically designed to Greece, and Australia revealed that of all the dietary help prevent heart disease and cancer.63,64 factors analyzed, legume consumption had the most In 1997, the World Cancer Research Fund/American consistent and statistically significant association with Institute for Cancer Research issued its report entitled reduced mortality risk. Every 20-g increase in daily ‘‘Food, Nutrition, and the Prevention of Cancer: A Global intake of legumes produced a 7% to 8% reduction in risk Perspective,’’ which recommended that everyone should of death. Even after controlling for age, sex, and smoking, choose a predominately plant-based diet rich in a variety the link to beans was still statistically significant. No other food or food group affected survival across culturesVnot of vegetables and fruits. Specifically, the report singled 21 out legumes such as beans as important in the diet.65 olive oil, nor fish, nor other fruits and vegetables. The Dietary Guidelines for Americans 2005 emphasizes the importance of beans in a healthful diet Reducing Cancer Risk and recommends an adult intake of 3 cups of legumes, such as beans, each week.61 This quantity Several specific bean constituents offer possible roles in is more than 3 times the average amount that adult reducing cancer risk: saponins, inositol, resistant starch, Americans currently consume.36 and fiber. Saponins, a class of phytonutrients found in beans, may help reduce the risk of lung and blood

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cancers.22 Beans also are an abundant source of inositol, increase) during a 4-year period.33 This NIH study was the specifically inositol hexaphosphate, an antioxidant first research to examine the effects of beans on adenomas compound that can help prevent cancer and control in a Western population. Other studies have examined the growth, progression, and spread of tumors in legumes as a group without focusing on dried beans animals.23,24 Inositol hexaphosphate has not yet been specifically. The average bean intake for the study’s studied for its effectiveness in human beings. One animal intervention group was about one-quarter cup a day, still study showed that mice consuming diets consisting of much higher than the current bean intake in the United 20% black beans experienced a reduced incidence of States, which is less than a cup a week.34 If these effects DNA damage, which may be linked to cancers, but stand up in more definitive studies, more recommendations human studies are not yet available.25 for increased dry bean consumption may follow. A strong correlation exists between high intakes of resistant starch, present in beans, and lower risks of Promoting Cardiovascular Health colorectal cancer.26 The fiber and resistant starch in beans increase the production of short-chain fatty acids, Several components of beans decrease cardiovascular such as acetate, propionate, and butyrate, as a result of disease: soluble fiber, phytosterols, magnesium, fermentation by intestinal bacteria of the undigested potassium, copper, and folate. Consuming enough fruits carbohydrates. (Studies suggest that butyrate may help and vegetables (including beans) rich in potassium and slow the growth of colon tumor cells.27) However, in magnesium is a critical component of the DASH Diet another recent study, bean consumption had no effect on approach to controlling hypertension.35,36 As part of total short-chain fatty acid production, and propionic the long-term, 4,000-person Coronary Artery Risk and butyric acid production actually was lower.28 Development in Young Adults (CARDIA) Study, Eating beans also did not affect gut bacterial populations, researchers found that greater consumption of legumes except for Escherichia coli, which also was lower. was linked to a lower incidence of hypertension.37 Hyperinsulinemia also may be a factor in increasing Less well documented are the effects of copper, cancer risk. Several population studies, for example, have highly available in beans, which may help reduce the found that consuming a diet consisting of low-GL foods, risk of cardiovascular disease by lowering blood pressure such as beans, is associated with a reduced risk of and cholesterol levels.38 Folate, too, may help reduce colorectal cancer.29,30 the risk of cardiovascular disease and stroke. Researchers For the past 3 decades, epidemiologic data connecting analyzed data from the National Health and Nutrition beans and reduced risk of various cancers have been Examination Survey (NHANES) Epidemiologic suggestive, and here is a summary of the findings, which Follow-up Study and found that those who consumed may provide the foundation for smaller controlled the most folate (average intake, 405 2g/d) exhibited studies as well as for larger clinical intervention trials. 21% lower risk of stroke and 14% lower risk of A study of African American, white, Japanese, and cardiovascular disease than did individuals who Chinese men showed that those people with the highest consumed the least folate (99 2g/d average intake).39 intake of legumes, such as beans, were significantly One-half cup of beans alone provides as much as less likely to have prostate cancer.31 Even when soy 45% of the daily value for folate. foods were excluded from the analysis, risk was still The soluble fiber in beans (about 6Y9 g per half-cup significantly reduced. cooked beans) helps lower blood cholesterol by binding A recent analysis of more than 183,000 subjects bile acids and preventing cholesterol reabsorption. enrolled in the HawaiiYLos Angeles Multiethnic Animal studies show that the resistant starch in beans Cohort Study revealed that a high intake of legumes, also may help lower blood cholesterol.40 including beans, was associated with a significantly Researchers have suggested that a diet that replaces lower risk of pancreatic cancer among overweight and some refined carbohydrates with protein sources low in obese subjects.32 saturated fat, such as beans, may help reduce the The National Institutes of Health (NIH)Yfunded Polyp cardiovascular disease risks.41 The Mediterranean Prevention Trial, a multicenter, randomized clinical trial of dietary pattern, which includes beans, also reduces more than 2,000 men and women, was designed to cardiovascular disease risk and mortality.19,20 determine the effects of a high-fiber, high-fruit, A study of 9,632 men and women involved in the high-vegetable, low-fat diet on the recurrence of first NHANES Epidemiologic Follow-up Study who adenomous polyps (colon cancer precursor lesions) in the were free of cardiovascular disease at baseline and large bowel. Researchers found a much lower risk (65% were tracked for 19 years, on average, revealed similar lower) of advanced adenoma recurrence in people who effects of bean consumption. People who ate legumes, increased their intake of beans the most (an almost 4-fold including beans, at least 4 times a week during that

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long period showed a 22% lower risk of coronary heart compared with nonYbean eaters.46 In Canada, women disease as compared with those who ate beans less than who followed eating plans resembling the Mediterranean once a week.7 A 10-year longitudinal study of Costa diet pattern, which included a higher consumption of Ricans revealed that people who ate just one-third cup legumes, such as beans, significantly reduced their of black beans a day were 38% less likely to experience waist measurements.47 myocardial infarction, compared with people who ate Various types of carbohydrates found in beans are beans less than once a month.42 Because many other likely contributors to healthier weight status. Eating factors may have differed between these populations, foods with a high GI or GL may stimulate appetite sooner more definitive studies are needed to draw firmer after a meal than if low-GI or -GL foods, such as beans, conclusions. are consumed.48 At least 15 studies have shown that For 20 years, researchers have known that diets participants experienced lower satiety, increased hunger, supplemented with dry beans lower serum cholesterol or higher food intake after consumption of high-GI by as much as 19% and low-density lipoprotein compared with low-GI meals.49 The impact of low-GI (LDL) cholesterol by 24%, almost identical to the meals on satiety and food intake may be especially cholesterol-lowering effect of oat bran.8 Nearly 2 decades effective in people who are overweight or obese.50 Beans later, a meta-analysis of 11 clinical trials revealed that may also function by slowing digestion, prolonging the legumes (including beans, but excluding soybeans) may feeling of fullness, and reducing hunger, in part, because have a significant, beneficial effect on several important of their effect on hormonal responses to a meal.51 risk factors for cardiovascular disease, including total Soluble fiber, including that found in beans, may also cholesterol, LDL-cholesterol, high-density lipoprotein help promote satiety, but study results, to date, have cholesterol, and triglycerides.43 not yielded a definitive, significant relationship. In Beans are part of the University of Ontario’s addition, more generally, although satiety is one factor ‘‘portfolio diet’’ that emphasizes cholesterol-lowering related to weight regulation, researchers continue to foodsVfruits and vegetables, soy protein, almonds, debate whether soluble fiber or resistant starch aids plant-sterolYenriched margarine, and foods high in with weight loss.10,11,52 soluble fiber, such as oats and barley. This diet can be Unlike most other vegetables, beans contain significant as effective as prescription statin drugs for lowering amounts of protein, and research shows that protein may serum LDL-cholesterol levels.44 be more satiating than fat. In several studies, subjects Various kinds of beans differ in their disease-fighting consuming higher protein diets reported less hunger on Y abilities.45 In a study undertaken to determine the effects reduced-calorie diets.53 55 of daily consumption of beans on risk factors for coronary heart disease and diabetes, adults with abnormal insulin Controlling Blood Sugar sensitivity consumed either a half cup of pinto beans, black-eye peas, or carrots (placebo) daily. As the 8-week Beans may reduce the risk of developing type 2 diabetes study progressed, a significant effect was evident. Reduced and improve diabetes control.56 Over the years, several total and LDL blood cholesterol resulted with pinto beans, dietary-intervention studies have shown that increasing but not with black-eye peas or carrots. Pinto bean dietary intakes of legumes, including beans, as well as consumption, in fact, lowered cholesterol more than whole grain foods and other vegetables, positively affects oatmeal did. In a related study, vegetarian baked beans, blood glucose management and insulin sensitivity. For even with their added fat and sugar, lowered serum example, in one study, the glycemic responses to 5 kinds cholesterol in hypercholesterolemic adults.9 of beans were tested and compared with the glycemic response to bread. Although glycemic responses to Weight Management? different beans varied, all were significantly lower than the response to bread.57 In NHANES, those men and women who regularly consumed beans had a 22% lower risk of obesity when Flatulence People believe that beans cause significant gas and bloating. Pinto bean consumption was found However, the same bean components that cause gasVoligosaccharides and fiberValso are responsible for to lower cholesterol more than some of beans’ health-promoting properties, including oatmeal did.45 stimulating healthy gut flora. Recent research provides new insights into human beings’ ability to adapt to bean consumption with reduced flatulence occurring over time.58

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The study included participants consuming daily a half Barriers to bean consumption include lack of cup of either pinto beans, black-eyed peas, vegetarian knowledge about preparing and serving beans, as well as baked beans, or control (carrots). Results revealed that outdated perceptions about gas and bloating. Health only half or fewer participants felt that they had an initial professionals can help consumers increase their bean increase in flatulence, and of those who experienced an intake from the current average of less than a cup a week increase in flatulence, most study participants said they to the recommended 3 cups a week for adults by had returned to ‘‘normal’’ after the second to fourth week emphasizing these factors: of regular bean consumption. 1. The flavor and convenience of beans in a The researchers concluded that consumers may be health-promoting dietVconsumers need specific tips needlessly concerned about increased flatulence and for bean preparation. should be counseled that any increase will be transitory 2. The reduction of gastrointestinal signs and with continued legume consumption. Eating more symptoms over time, when beans are consumed beansVand more oftenVmay be better when it comes regularlyVconsumers need guidance for gradually to enjoying beans and avoiding their side effects. increasing bean intake, much like dietary advice for raising overall fiber intake. Other Health Conditions Beans also may help alleviate other health disorders. In a D. Resources prospective study of more than 32,000 men, the intake of legumes, including beans, also was linked to lowering For additional information on the link between beans risk of benign prostatic hyperplasia (noncancerous and good health and for practical information about enlargement of the prostate gland).59 cooking and consuming beans, visit the following On a totally different health front, additional www.beansforhealth.com research is underway to study the efficacy of a www.health.gov/dietaryguidelines bean-based food to improve growth and www.mypyramid.gov development and to slow the progression of AIDS in www.5aday.gov or a group of HIV-positive children in Botswana.60 www.morematters.com At the study’s implementation, most children displayed clear signs of both acute and chronic malnutrition. Nutritional intervention with a Donna Winham, DrPH, serves as an assistant professor in the bean/micronutrient-fortified sorghum porridge Department of Nutrition at Arizona State University in Mesa. Her recent research has focused on various health aspects related to bean consumption improved growth and development when compared and the retention of beans in traditional diets of immigrants. with a sorghum-only porridge(a familiar food in the Densie Webb, PhD, RD, based in Austin, Texas, is freelance food and region) that was micronutrient fortified but contained science writer and editor and has written for US-based, nationally focused no bean ingredient. The protein quality of the publications, including The New York Times, Woman’s Day, First, Eating bean-proteinYenriched product was equal to that of Well, Fitness, and Prevention. She is also associate editor for Environmental a similar soy-based product used in similar Nutrition newsletter and is the author or coauthor of 7 books, including nutrition-intervention relief work. Preliminary data Super Nutrition After 50 (1999) and The Dish on Eating Healthy and Being have revealed that nutritional intervention reduced Fabulous! (2004). the prevalence of growth stunting by half and the Amy Barr, MS, EdM, RD, is a cofounder of Marr Barr, a Colorado-based prevalence of underweight by 22%. communications firm dedicated to food, nutrition, agriculture, sustainability, and the natural environment. She is also a member of the Nutrition Today editorial board. Tips for Health Professionals Corresponding author: Amy Barr, MS, EdM, RD, Marr Barr Communications, Suite 106, 2101 Ken Pratt Blvd, Longmont, CO 80501 ([email protected]). Most current guidelines for health and disease prevention, such as the DG 2005, offer recommendations REFERENCES to eat legumes daily, and most mention beans 61 1. Geil P, Anderson J. Nutrition and health implications of dry specifically. As an update to the 2000 version of the Y DG, the 2005 edition places more emphasis on beans: a review. J Am Coll Nutr. 1994;13(6):549 558. 2. Colonial Williamsburg. Beans. www.history.org/history/ subgroups of nutrient-dense fruits and vegetables, such CWLand/resrch2.cfm. Accessed June 1, 2007. as dark green vegetables, orange vegetables, legumes 3. Food and Agricultural Organization of the United Nations. 62 (including dry beans), and starchy vegetables. In fact, www.fao.org. Accessed April 19, 2005. the 2000-calorie eating plan calls for 3 cups of cooked 4. US Department of Agriculture Center for Nutrition dry beans per week (nearly a half cup per day). Policy and Promotion. MyPyramid.gov: Steps to a Healthier

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