The forgotten ingredient for stronger bones & a balanced diet

Beans, the humble sidekick to countless dishes, are an underrated food in your pantry. Their long shelf-life and cheap cost should make them a staple in our diet, yet only 33% of Americans eat them weekly. Critics point out how most beans aren’t complete proteins yet they’ve sustained thriving civilizations for millennia. So, are they deserving of a spot on your plate, or is the hype just a bunch of hot air?

In today’s issue:

• Early Adopters: Strengthening your gut, one bean at a time

• Health: Incomplete proteins and gas, why even bother?

• Environment: The magical food

• History: The tale of the 3 sisters

• Industry: Where do beans actually come from?

EARLY ADOPTERS

Early adopters embrace beans for their nutrient-density, high fiber content, low glycemic index and ability to thrive across diverse climates.

Cannellini beans, born out of the Tuscan hills of Italy, are a shinning example. Staying true to the health benefits of legumes, they’re rich in micronutrients and a culinary standout in traditional dishes.

Black lentils, punch above their weight as well. They are great sources of Vitamin B9 associated with a 35% reduced risk of dementia (2010). They also contain 4X fewer complex carbs than typical beans, resulting in less bloating.

HEALTH

Incomplete proteins and gas, why even bother?

Beans are little packages of nutrients found in countless diets around the globe. With the exception of edamame, beans are not complete proteins and lack in methionine, one of the 9 essential amino acids our bodies cannot make. However, this is easily remedied by pairing them with seeds or grains.

Their real strength lies in their natural low glycemic index. This provides steady energy and stabilizes blood sugar throughout the day.

Beans are a great source of micronutrients, providing over 15% of the Daily Value for 11 micronutrients per serving as highlighted in the table below:

Regular bean consumption is associated with:

1. 64% reduced risk of bone fractures (2013)

2. 22% reduced risk of kidney decline (2017)

3. 7% reduced risk of high blood pressure (2022)

4. 0.8% reduced risk of heart disease (2012)

Why do beans make me gassy?

Beans contain oligosaccharides, a complex carb that your small intestine struggles to digest. They end up reaching the large intestine, where gut bacteria feast and produce gas. Soaking beans overnight reduces these compounds and can make you less gassy. Another option is to gradually increasing your fiber intake to give your gut time to build up the necessary enzymes for smoother digestion.

ENVIORNMENT

Beans aren’t just good for your body, they’re great for the planet. Thanks to their symbiotic relationship with rhizobia bacteria, beans enrich soil with nitrogen. This enables farmers to reduce the use of synthetic fertilizers. Beans are also drought-tolerant, requiring minimal irrigation even in dry conditions.

Here’s a breakdown of the resources required to produce just 1 pound of each bean:

HISTORY

The tale of the 3 sisters

Indigenous peoples in the Great Plains, located in modern day Nebraska, Minnesota & the Dakotas, commonly grew 3 crops together; corn, beans & squash. Known as the 3 sisters, each supported the growth of the other in a brilliant agricultural system that produced a balanced diet.

The tall corn offered sturdy stalks for the beans to climb. The beans, specifically Great Northern beans, anchored nitrogen into the soil, fertilizing those around it. The squash, spread low and wide to shade the ground, preventing weeds from growing and moisture from evaporating. This advanced system of multi-crop agriculture is a shining example of a self-sustaining ecosystem rarely found on industrialized farms. Instead they rely on additives for proper soil health, even though various types of beans are abundant across the globe.

Origins in the Middle East:

• Garbanzo - Turkey, 7000 BCE

• Lentils - Syria/Iraq, 6500 BCE

Origins in the Americas:

• Black - Mexico, 5000 BCE

• Pinto - Mexico, 2500 BCE

• Red Kidney - Peru, 2000 BCE

• Navy - Peru, 2000 BCE

• Great Northern - US (Great Plains), 500

Origins in Asia:

• Edamame - China, 3000 BCE

• Mung - India, 2000 BCE

Origins in Europe:

• Cannellini - Italy, 1500

INDUSTRY

Where do beans actually come from?

We can’t be as arrogant as Mr. Bean when it comes to relying on domestic production to satisfy the US’s demand for beans. In fact, based on 2023 data from the World Bank, we only domestically produce 60% of the beans consumed in the US. Below is a breakdown for each of the 10 most consumed beans:

The versatility of garbanzo beans

Garbanzo beans, also known as chickpeas, are the most versatile of the bunch. With their mild, nutty flavor and creamy-yet-firm texture, they adapt to a wide range of dishes—from hearty stews and curries to crisped-up snacks and hummus. Ground into flour, they become the foundation of gluten-free baking and classic dishes like falafel. Mashed, they mimic the heartiness of meat in meatballs, while whole they lend substance to salads & grain bowls. They can even be processed into high protein pasta and its water, aquafaba, makes a great egg substitute.

TIGHT 5

• Baked Beans: commonly use navy beans.

• Cannellini: beans, once called “food for the poor” are now prized in Italian cuisine.

• Chickpeas: are unrelated to chickens and are instead derived from its Latin name meaning “small pea”.

• Edamame: are soybeans harvested before maturity.

• Refried Beans: commonly use pinto beans.

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