Beans, the wonder food

If you are like me and want a good source of protein besides animal, where can you turn? BEANS! Beans are a great source of iron, B vitamins, folic acid, potassium, selenium, magnesium, and even some calcium. They are also a good source for soluble and insoluble fiber! Beans provide little fat and absolutely no cholesterol. A serving of beans provides about 120 calories, and the carbs are low on the glycemic index, which means they do not cause a steep rise in blood sugar, as do many other carbs. With as much protein (7 grams) in a 1/2 cup of beans as in an ounce of meat, legumes can provide many tasty options for meatless meals. However, beans are not considered a complete protein, because they lack the amino acid methionine. Including grain products such as corn, rice, and wheat (these all contain methionine) as part of a balanced diet, within 24 hours, will complete the set of essential amino acids.To reduce the explosive properties of dry beans, it is necessary to soak them for 2-4 hours, drain the soak water, and then let them simmer and cook for another 2 or so hours, depending on the type of bean. Once they are done cooking, if you again discard the water and rinse they will lose much of the indigestible sugars that cause their musical-ness!

However, and this is VERY important, there are only a few types of beans that I would suggest eating raw, as most raw, dry beans are very toxic.

Beans that can be eaten fresh:
- Green, string beans
- Lima beans
- Edamame
(maybe more but this is all I've found that is healthy)

Beans that can be eaten raw but sprouted:
- mung beans
- chickpeas (garbanzo)
- lentils
(maybe more but this is all I've found)

Beans that SHOULD NOT be eaten RAW:
- kidney beans (these are extremely toxic even after as little as 5 beans)
- soy
- pretty much every other dried bean (besides those above)

Some raw foodists would say "if a food can't be eaten raw then that means it shouldn't be eaten at all", but I disagree with that theory. I believe that beans, as well as grains, are essential cooked foods! So break out your favorite bean recipe and enjoy these little gems, because they pack a nutritional punch!