As a follow on from the recent series on the Weekly Grocery Shopping List of foods that contain the nutrients the body needs that contain the nutrients the body needs I am going to repeat my series from 2017 on the health benefits of some of our most common foods.
Food therapy is a broad term for the benefits to the body of a healthy, varied and nutritional diet of fresh foods.
Most of us walk through the fresh produce departments of our supermarkets without really paying much attention to the individual fruits and vegetables. This is a great pity because the vast majority of these foods have been cultivated for thousands of years, not only for their nutritional value but also for their medicinal properties. If you eat a healthy diet you are effectively practicing preventative medicine. A robust immune system, not only attacks external opportunistic pathogens, but also works to prevent rogue cells in the body from developing into serious disease.
NOTE – If you are on any prescribed medication do not take yourself off it without consultation with your doctor. If you follow a healthy eating programme and lose weight and are exercising you may not need the same dose and with your doctor’s agreement you may be able to reduce or come off the medication all together.
12,000 years of history that we know about and avoiding the wind factor
Mention the fact that you are an ardent bean lover and people automatically give you a wide berth. Unfortunately this very nutritious food group has developed a rather anti-social reputation over the years but prepared and cooked correctly beans can overcome their wind producing properties.
History of the bean
There is evidence going back nearly 12,000 years that peas were part of the staple diet in certain cultures and certainly natives of Peru and Mexico were cultivating beans as a crop 9,000 years ago. It is likely that they were one of the first crops to be planted when man ceased to be nomadic and settled into communities.
There are many types of bean used as a staple food in different cultures around the world including Black beans, Chickpeas, Kidney Beans, Navy Beans and Soybeans. In Asia where consumption of soybean products is very high it is regarded as one of the best preventative medicines that you can eat.
What are the main health benefits of beans?
For anyone suffering high cholesterol levels, blood pressure, heart disease, constipation, irritable bowel syndrome, Diverticulitis, colon cancer, diabetes or iron deficiency, beans are definitely on the healing foods list. One of the main health benefits of eating beans is their high fibre content.
Although fibre is not exactly up there on everyone’s favourite foods list it is extremely important to our overall health. Fibre is carbohydrate that cannot be digested and there are two types, water-soluble and water insoluble. Primarily water-soluble fibre comes from oatmeal, oat bran, nuts and seeds, fruit and legumes that include peas, lentils and beans. The insoluble fibre is mainly found in wholegrains, wheat bran, seeds, root vegetables, cucumbers, courgettes, celery and tomatoes.
Fibre acts like a vacuum cleaner, travelling through the blood stream and intestines collecting cholesterol plaque, toxins, waste products from normal bodily functions and anything else that should not be there.
Provided you do not pile high fat sauces and butter onto this group of foods they can be a very healthy aid to weight loss as fibre has no calories and the foods containing it are generally low in fat and high in nutrients.
What else is in beans that is healthy?
Beans are packed with nutrients as well as fibre including Vitamin B1 (thiamin) copper, folate, iron, magnesium, manganese, phosphorus and tryptophan. The combination of nutrients will help boost your immune system, balance blood sugar levels, lower your risk of heart disease and help protect you against cancer.
Vitamin B1 (thiamin) is essential in the metabolism of carbohydrates and for a healthy nervous system. Every cell in the body requires this vitamin to form the fuel the body runs on, ATP (Adenosine Triphosphate).
Copper is an essential trace mineral needed to absorb and utilise iron and also assist in the production of collagen.
Folate is a B Vitamin essential for cell replication and growth. It is needed for our nervous system and heart health as folate helps lower homocysteine levels in the blood, a leading contributory factor in heart disease.
Magnesium is an essential mineral needed for bone, protein and fatty acid formation, forming new cells, activating the B vitamins, relaxing muscles, clotting blood and forming ATP. The secretion and action of insulin also needs magnesium as does the correct balance of calcium in the body.
Iron is an integral part of the oxygen-carrying haemoglobin in the blood, which is why a deficiency can cause fatigue and ill health.
Manganese boosts energy and the immune system and molybdenum another trace mineral helps detox the body of sulphites a commonly used preservative in processed food and one that many people have a sensitivity to.
Tryptophan is an amino acid that is critical in the manufacture of serotonin a neurotransmitter that affects our mental wellbeing.
Preparing beans to avoid the wind factor.
If you are not used to fibre then you need to introduce it into your diet over a period of days. This guideline applies to eating beans as people who eat them regularly seem to have less of a problem. There are a number of guidelines to ensure that you receive all of the benefits and none of the more anti-social side effects.
- Soak your dried beans for at least 6 hours before cooking. Change the water several times.
- Put the beans in a large pot and cover with cold unsalted water usually 3 to 6 times the amount of beans. Bring to the boil and reduce to a simmer. Drain the beans after 30 minutes and replace the water. Bring back to the boil and then simmer.
- Skim off any foam that rises to the surface of the water.
- When the beans have softened add some salt, as this will bring out there flavour. If you add salt at the beginning of cooking it can make the beans tougher. If you are on a low sodium diet then be careful about how much salt you add or use and alternative.
- When the beans are cooked you can prepare in a number of ways. Include in brown rice dishes; stir-fry with a little olive oil, seasonings and favourite spices.
- A lovely way to eat beans is in a casserole with tomatoes, onions, garlic, olive oil, carrots, potatoes, celery and vegetable stock.
- Make your own baked beans with homemade tomato sauce and serve on jacket potatoes or on toast.
- You can blend with other ingredients and make hamburgers, meatloaves and pates.
For some wonderful recipes for beans to include in your diet on a regular basis here is a post from the Cook from Scratch series with Carol Taylor: Cook from Scratch – Recipes for Beans
©Sally Cronin Just Food for Health 1998 – 2020
I am a qualified nutritional therapist with twenty-two years experience working with clients in Ireland and the UK as well as being a health consultant on radio in Spain. Although I write a lot of fiction, I actually wrote my first two books on health, the first one, Size Matters, a weight loss programme 20 years ago, based on my own weight loss of 154lbs. My first clinic was in Ireland, the Cronin Diet Advisory Centre and my second book, Just Food for Health was written as my client’s workbook. Since then I have written a men’s health manual, and anti-aging programme, articles for magazines and posts here on Smorgasbord.
If you would like to browse my health books and fiction you can find them here: https://smorgasbordinvitation.wordpress.com/my-books-and-reviews-2019-2020/
Thank you for dropping in today and your feedback and questions are very welcome.. thanks Sally.