What do you Know About Beans?

cookingnutrition basic
Written By Judy Doherty, MPS, PCII

Whether you are concerned about weight control, disease prevention, eating on a budget, or just overall good health, beans are part of the answer. Test your knowledge and learn more by answering the questions below.1. Beans provide plenty of protein, with the added bonus of being low in:a. fatb. fiberc. carbohydrates2. Beans are a good source of B vitamins, especially folic acid, which is vital for:a. adolescent malesb. pregnant womenc. the elderly3. The best types of beans to buy are:a. dryb. canned (rinse before using)c. frozend. all of the above--whatever works best for you!4. One cup of dry beans will make about how many cooked cups?a. 1b. 3c. 65. Compared to other protein foods,a. beans cost moreb. beans cost lessc. beans cost about the same6. As a good source of fiber, beans may play a role in:a. lowering blood cholesterol levelsb. preventing colon cancerc. maintaining blood sugar levelsd. all of the above.7. One cup of cooked beans provides about what percent of your daily fiber requirement?a. 20-40%b. 10%c. 100%8. Beans are naturally low in sodium. Cooking beans with which of the following will add flavor while keeping the sodium content low?a. onion, garlic, herbs and spicesb. salt porkc. bacon9. According to the Michigan Bean Commission, the annual U.S. per capita use of dry beans is:a. 3 pounds per capitab. 7.8 pounds per capitac. 60 pounds per capita10. To increase digestibility of beans, be sure to:a. add beans gradually to your dietb. expose the beans to sunlight after cookingc. add a dash of hot pepper sauce11. Legume is a term that describesa. green leafy vegetablesb. beans, peas, and lentilsc. onions and garlic12. Beans are high in:a. cholesterolb. fatc. iron13. Beans are great additions toa. casserolesb. soups and stewsc. saladsd. sandwichese. chilif. all of the above14. If you tried one different legume every day, how long would it be until you’d have to repeat?a. neverb. 1 weekc. 2-3 weeksd. 1 monthe. 1 year15. The high-fiber, high-protein, and low-fat content of beans makes them ideal for:a. nutritious, filling meals for folks trying to lose weightb. those following a plant-based, heart-healthy eating stylec. people who love variety and great tasted. all of the aboveAnswers:1. a, 2. b, 3. d, 4. b, 5. b, 6. d, 7. a, 8. a, 9. b, 10. a, 11. b, 12. c, 13. f, 14. c, 15. dIn a Hurry?• Use canned beans (rinse before using to get rid of some sodium), which do not require soaking or further cooking.• Try the quick-soak for dry beans:Bring 1 pound of beans and 6 cups of water to a boil. Cook 2 minutes. Remove from heat. Let stand 1 hour After soaking beans, discard the water. Then, use fresh water to cook the beans.• Some varieties do not need to be soaked: adzuki beans, lentils, black-eyed peas, mung beans, and split peas.By Hollis Bass, MEd, RD

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Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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