Beans are a rich source of protein, fiber, iron and other nutrients. Beans are considered a staple food in certain parts of the world. Foods like Cuban black bean soup, chili, dahl and bean burritos, are all popular dishes with beans as the main ingredient. Beans are affordable, taste good and they are good for you too.
This article will cover the basics of beans and pulses and why these often overlooked sources of protein should be part of your diet.
Are Beans, Pulses and Legumes the Same Thing?
Although beans, pulses & legumes are often used interchangeably, they are not quite the same thing and let’s describe each one.
Beans: Are a type of pulse that is oval or kidney shaped in their appearance. Here is a list of the most common beans:
- Kidney Beans
- Black Beans
- Pinto Beans
- Navy Beans
- Cranberry Beans
- Butter Bean
- Red beans
- Lima beans
Pulses: Are dried edible seeds that come from legume plants. Here is a list of foods in the pulses category:
- Dry beans
- Chickpeas
- Dry peas
- Lentils
Legumes: Are a variety of plants with seeds that grow in pods, that are members of the Fabaceae family. Legumes is a broad term that applies to all beans, peas, pulses and soybeans. Here are examples of commonly consumed legumes, other than beans :
- Lentils (green, brown, red)
- Chickpeas (garbanzo beans)
- Green Peas (sweet peas, petit peas)
- Snow Peas or Sugar Snap Peas
- Split Peas (yellow, green)
- Tofu (soybeans)
- Pigeon peas
- Black eyed peas
- Nuts
- Cowpeas:
So basically all beans are legumes, but not all legumes can be classified as beans.
Which is Better: Beans or Pulses?
Each legume is different and has its own unique characteristics. For example, a ⅔ cup of cooked kidney beans provides 8.7 gm of protein, 7.4 gm of fiber, and 2.94 milligrams (mg) of iron. Some beans are better in rice dishes while others are more ideal for soups and stews. Which one to choose depends on personal preference and the type of dishes you want to prepare. Beans and pulses are a nutrition powerhouse that when combined with the right ingredients, can create meals that are simply delicious.
Is the Protein in Beans and Pulses Comparable to Meat-Based Protein?
Although both are high in protein, the protein in beans & pulses is considered incomplete and here is why:
Meat: The protein in meat,fish and dairy is a “complete protein” because it has all of the essential amino acids your body requires, but is unable to make on its own. Tofu and edamame are also in this group.
Beans: The protein in beans is an “incomplete protein” because it’s missing 1 or more of the essential amino acids your body needs to function and must obtain from your diet.
If you eat meat, fish, poultry, or tofu, adding beans to a meal will boost its protein, fiber and calorie content. However, if you follow a plant based diet all is not lost when it comes to getting adequate protein.
What are Complementary Proteins?
The term complementary proteins is when you combine more than one plant-based food to create a complete protein source with all the essential amino acids. If you eat beans and grains either together or during the course of a day, the amino acids in these foods complement each other and become complete proteins. It’s kind of like adding in the missing piece of a puzzle.
Here are some examples of complementary foods to pair together to form complete proteins:
- red beans + brown rice – complete protein
- almond butter + whole grain bread – complete protein
- chickpeas + quinoa salad – complete protein
- split pea soup + crackers – complete protein
As you can see, getting enough protein from a plant based diet is not that complicated if you eat the right combination of foods. When it comes to the nutrition benefits of eating beans, fiber is also worthy of mention.
Fiber
Beans & pulses contain both soluble and insoluble fiber. Soluble fiber attracts water and forms into a gel in the digestive tract. Insoluble fiber remains intact, adds bulk to stool and passes through the intestines.
Here are 4 reasons why fiber is beneficial for your health:
- Lowers cholesterol: the soluble fiber may promote heart health because of its cholesterol lowering ability.
- Decrease blood sugars: The soluble fiber is also good for diabetes control because it may help with stabilizing blood sugar levels.
- Constipation relief: The insoluble fiber promotes regular bowel movements and may prevent constipation.
- Promotes satiety: The fiber in beans helps you to feel fuller for longer after eating which can impact weight management.
Speaking of Fiber, What if Beans are causing gas and bloating?
This is a common problem in a lot of people. Beans contain oligosaccharides, a type of complex carbohydrate that is hard to digest in the small intestines. Raffinose is a type of oligosaccharide that is responsible for causing gas/bloating and other digestive symptoms. You can alleviate this problem by soaking dried beans in a pot of water overnight. After it’s been soaked, first drain the water, then rinse the beans and cook as usual. This process removes a lot of the oligosaccharides (raffinose and stachyose) that are in the beans. Presoaking also speeds up the cooking process of beans. Canned beans are lower in oligosaccharides because they are removed during the cooking and canning process. Just throw out the liquid it’s in.
A second option is to eat smaller portions of beans by reducing it by half, then to gradually increase the amount as tolerated. Findings from one study also suggests that symptoms may occur based on the type of bean involved. So one bean may produce excess gassiness while another may not.
A third option is to take beano supplement. Beano contains enzymes that help to reduce gas and bloating, so that people can enjoy their favorite foods without digestive symptoms . The enzymes assist in breaking down complex carbohydrates, which prevents gas formation.
To summarize: Beans are a great source of protein for anyone that eats meat or on a plant-based diet. Although beans contain incomplete protein, this can be easily solved by also eating grains, to create a complete protein. If you experience gas or bloating after eating beans presoaking them helps to remove the compounds that trigger these symptoms. So now that you have read this, what are you waiting for? Serve yourself a generous portion of beans!