Try dry beans that cook fast for more protein and iron

Nov 20 2016 - 5:50am
Beans

Researchers have found that there is more protein and iron in dry beans that cook quickly than in the varieties that cook slower.

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Good nutrition is essential for good health in body and mind. A good source of nutrition is dry beans. Researchers
have found that there is more protein and iron available in beans that cook quickly than in the varieties that cook slower.

Essential nutrients in a diet can be boosted with beans

The American Chemical Society reports essential nutrients in a diet can be boosted with beans. They are a low cost, versatile staple that are a particularly good food source for people residing in low resource areas where there are limited food options.

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Researchers have determined that you can get the most nutritional value out of the fast cooking varieties of beans. There is more protein and iron retained in the fast cooking dry beans than in the slower cooking varieties. This holds special importance because of the large numbers of people worldwide who do not get adequate nutrition. The World Health Organization reports that approximately 2 billion people worldwide are deficient in vital vitamins and minerals, which includes iron and zinc.

Fast cooking beans retain more protein and iron

Dry beans could assist in dealing with these deficiencies. However dry beans often require a long time to cook. This results in a lot of people not adding them to their meals. Faster cooking beans offer a good option. This has turned out to be particularly true due to the finding that fast cooking beans retain more protein and iron than the slower cooking varieties.

Karen A. Cichy, who is from the U.S. Department of Agriculture, and her colleagues analyzed the nutritional value of dry beans. They observed that there was a higher protein and mineral content maintained in the bean varieties that cooked quickly than in the slower cooking beans. Furthermore iron bioavailability was also higher in the faster cooking beans than in the other beans.

This study has been published in the Journal of Agricultural and Food Chemistry. Dry beans make an excellent food source worldwide because they are loaded with protein and micronutrients. However beans that cook slowly are not as practical in many parts of the world where fuelwood which is used for cooking is often scarce and costs a lot of money. Also more protein and minerals, including iron, are retained in fast cooking beans. Fast cooking beans are therefore the way to go to help billions of people worldwide get better nutrition.

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