Why Dietitians Are Obsessed with Beans (And You Should Be, Too)

By Carol Holland RD, CBE

What is a legume?

Legumes (also called pulses or beans) are foods like chickpeas, black beans, kidney beans, lentils, and split peas. They pack a nutritious punch and are a great value for your food dollar.

Legumes are very high in fibre, which can help lower your cholesterol and blood pressure. 

They are also a good protein source, making them a great alternative to meat in some meals.. Even if meatless meals aren’t for you, adding some legumes to your diet can give your heart health a big boost. 

How do I buy them?

You can buy all different types of legumes dried, in bags or in bulk bins, depending where you shop.

Many types of beans, like black beans and chickpeas, are available canned, offering a pre-cooked and convenient option. Look for ‘no salt added’ products to lower your sodium intake and help keep your blood pressure low.

How do I prepare them? 

If you are using canned beans, drain the liquid from the can and rinse the beans very well before you use them.

If you are using dried legumes, you will need to soak them before cooking (except lentils and split peas). Follow these easy steps:

  1. Rinse and sort. Rinse the legumes in cool water. Check for and discard any grit or pebbles.
  2. Soak. Place the beans in a bowl and cover them with three times their volume in water, then follow either of these methods:
    1. Overnight method: Let the beans soak for 8-12 hours or overnight. Drain.
    2. Quick method: Bring beans to a boil for 2-3 minutes. Remove from heat and let stand for 1 hour. Drain.
  3. Cook. Cover legumes with 2 1⁄2 times their volume in new water. Bring to a boil; then reduce heat and simmer, covered, until tender. This can take anywhere from 45 minutes to 2 hours, depending on the size of the beans. They will cook faster if you used the quick-soak method. 

How do I serve them?

If you’re looking for a bean-based meal or snack, try these ideas: 

  • Chili
  • Lentil soup
  • Hummus 
  • Bean salad
  • Falafel
  • Roasted chickpeas
  • Homemade veggie burgers

Another way to get more legumes is to add them to meals you might be already having: 

  • Garden salad (chickpeas are great for this)
  • Stir-fry
  • Meatballs or meatloaf (think black beans)
  • Any soup or stew
  • Tomato sauce (red lentils work especially well here)
  • Omelet or scrambled eggs
  • Black bean brownies

What about all the gas?

Legumes can be hard to digest, leaving many people with gas and bloating. Follow these tips to stay comfortable:

  • Start slow. Eat small portions at first, until your body gets used to it.
  • Start small. The bigger the bean, the more the gas. Split peas, lentils, and black beans are a good starting point.
  • Cook the beans well. If they’re still slightly hard, you’ll likely have more gas. 
  • Always cook beans in fresh water, not the soaking water. For added protection, you can drain the cooking water after 30 minutes of simmering and add fresh water for the rest of the cooking time.
  • If you’ve tried these tips and are still suffering, try Beano, a digestive enzyme (tablets or drops) available over the counter at your local pharmacy. This will help prevent gas and bloating from beans, as well as some other gassy foods. 

And remember: it’s better to have a fart attack than a heart attack!

 

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An important step towards better health for many people is reaching a healthier weight, which can reduce the risk of cardiovascular disease. To find a physician near you who specializes in weight management, click here.

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This article was sponsored by Novo Nordisk Canada. All content is created independently by My Heart – What To Know with no influence from Novo Nordisk.