Written by Andrew Akhapong, MS, RD, LD, Mackenthun’s Registered Dietitian
Updated July 2, 2024
The Canned Beans Council published a study in 2020 assessing consumer attitudes towards beans. The findings that they have found include –
- 18% of consumers eat beans at least 3+ times/week
- 56% of consumers believe beans may reduce heart disease and cancer risk
- 43% of consumers eat beans to support gut health
- 32% of consumers incorporate beans to manage blood sugars and weight
- 48% of consumers avoid beans due to bloating and gas
According to the Dietary Guidelines for Americans 2020-2025 it recommends adults to eat at least 1-3 cups of beans, peas, and/or lentils per week (or ½ cup per day). Compared to the serving about 18% of consumers are almost or above that recommendation.
Benefits of Beans
About 1-cup of beans provides approximately 10-milligrams of iron. Iron allows for the protein in our blood, hemoglobin, to carry oxygen throughout our body to fuel the brain, muscles, and other tissue. Low iron results in anemia; additionally, iron is necessary for the body to produce serotonin and dopamine. Both of these hormones are the “good mood”, “happy”, “relaxing / calming” hormones. Serotonin also regulates gut health by supporting healthy bowel movements and reducing inflammation.
Phosphorus is required for bone health, metabolism of carbohydrates and fat to produce energy and promote weight loss, DNA, and to contract muscles. Approximately 250-milligrams of phosphorus is provided by 1-cup of beans. When the body is low in phosphorus the stress hormone cortisol can be elevated leading to inflammation. White blood cells also require phosphorus to function; therefore, low phosphorus weakens the immune system.
Like iron, thiamine, also known as Vitamin B1, is also necessary to produce serotonin.Unlike iron, thiamine improves the brain and nervous system’s sensitivity to serotonin.
Garlic Parmesan White Beans
By Suzy Karadsheh of The Mediterranean Dish, Updated February 4, 2022
What You Need
- 3 to 4 garlic cloves, minced
- Extra virgin olive oil
- 2 15-ounce cans cannellini beans, drained
- 1 cup cherry tomatoes, halved
- Kosher salt and black pepper
- 1 teaspoon Aleppo pepper
- ½ teaspoon cumin
- 1 cup chopped fresh parsley
- ¼ to ⅓ cup shaved Parmesan cheese
- ¼ cup grated Pecorino Romano
- Juice of half a lemon
What You Do
- In a large pan, warm 2 tablespoons extra virgin olive oil over medium heat. Add the garlic and cook briefly, tossing regularly, until just golden.
- Add the cannellini beans and ½ cup water. Season with kosher salt, black pepper, and the spices. Add the tomatoes. Cook, stirring occasionally until warmed through (about 10 minutes)
- Stir in the parsley, cheese, and lemon juice.
- Finish with a generous drizzle of extra virgin olive oil. Serve immediately with pita or your favorite crusty bread.
