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BEANS 101

BEANS 101. BEANS 101 Overview. Chapter 1: Bean Agriculture Facts Chapter 2: Bean Nutrition Facts Chapter 3: Beans & Health Chapter 4: Beans & Family Food Budgets Chapter 5: Beans & Kids Chapter 6: Cooking with Beans Chapter 7: Beans in World Kitchens

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BEANS 101

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  1. BEANS 101

  2. BEANS 101 Overview Chapter 1: Bean Agriculture Facts Chapter 2: Bean Nutrition Facts Chapter 3: Beans & Health Chapter 4: Beans & Family Food Budgets Chapter 5: Beans & Kids Chapter 6: Cooking with Beans Chapter 7: Beans in World Kitchens Appendix: Online Bean Resources

  3. BEANS 101 Learning Objectives After hearing this presentation, participants will be able to: • Discuss global and domestic bean production facts • State 3-5 key nutrients found in beans • Describe how beans impact nutrient intake in people who eat beans frequently • Discuss how beans fit into U.S. Dietary Guidelines • Describe how beans, when eaten as part of healthful diet, promote good health and decrease risk of certain conditions • Describe how beans can stretch family food dollars • Discuss introducing beans to kids • Discuss benefits of draining & rinsing canned beans • Describe the steps involved in cooking with dry beans • Describe how beans are used in kitchens around the world

  4. Chapter 1: Bean Agriculture Facts

  5. Beans are a member of the legume family. LEGUMES LENTILS PEAS BEANS PEANUTS SOY BEANS Black Beans Kidney Beans Navy Beans Pinto Beans

  6. U.S. Bean Producing States

  7. North Dakota is the leading U.S. bean producing state. • Beans are grown and eaten all over the world. • Brazil is the world’s leading producer of beans. • North Dakota and Minnesota produce nearly 50% of the total U.S. bean crop each year. • In 2010 more than 1.9 million acres in the U.S. were planted with dry beans. Source: USDA Economic Research Service

  8. American farmers grow three times as many pinto beans as any other bean. The top five beans grown in the U.S. are: • Pinto beans (48%) • Navy beans (17%) • Black beans (13%) • Red Kidney (light or dark) (8%) • Great Northern beans (5%) • Other beans (9%) Source: USDA, National Agricultural Statistics Service, Crop Production, Jan. 2009

  9. A Pinto Bean Field in North Dakota

  10. Nearly half of all beans consumed in the U.S. are pinto beans. Source: USDA Economic Research Service, 2006-2008 data

  11. The red specks on cranberry beans disappear when they are cooked.

  12. Navy beans got their name because they were included in the Naval diet.

  13. The brown specks on pinto beans disappear when they are cooked.

  14. Chapter 2: Bean Nutrition Facts

  15. Bean Nutrition Factsbased on ½ cup servings of cooked beans

  16. More Bean Nutrition Factsbased on ½ cup servings of cooked beans

  17. The 2010 Dietary Guidelines for Americans identified beans as a unique food!

  18. MyPlate Recommendations 1 cup cooked beans = 1 cup vegetables ¼ cup cooked beans = 1 ounce protein equivalent

  19. Eating beans can help fill nutrient gaps in the standard American diet. • Beans are among the most commonly consumed vegetables and outrank many other vegetables in the range of nutrients they provide, particularly fiber and potassium. • Fiber and potassium were identified as nutrients of concern by the 2010 Dietary Guidelines for Americans. Source: Hornick, BA and Weiss, L. Nutrition Today 2011.

  20. Chapter 3:Beans & Health

  21. Frequently consuming beans may aid in weight management. • Bean consumption is associated with lower body weight and smaller waist circumference. • Beans are good sources of vegetable protein and fiber, which increase satiety, reduce hunger, and help control appetite. • Diets rich in whole grains and vegetable protein are associated with a lower body weight. Sources: Papanikolaou Y and Fulgoni VL. Journal of the American College of Nutrition, 2008. Williams, PG, Grafenauer SJ, and O’Shea JE. Nutrition Review. 2008. Brand-Miller J, McMillan-Price J, Steinbeck K, and Caterson I. Journal of the American College of Nutrition, 2009. Tyrovolas S, et al. Nutrition, Metabolism and Cardiovascular Disease, 2010. Tormo, MA, Gil-Exojo I, Romero de Tejada A, and Campillo JE. British Journal of Nutrition, 2004. Bourdon I, et al. Journal of Nutrition, 2001.

  22. Frequently consuming beans may reduce risk of heart disease. Studies have associated a plant-based diet as having a protective effect against cardiovascular disease. • Frequent bean consumption is associated with lower serum triglycerides, LDL-cholesterol, and blood pressure. • People who eat beans four or more times per week have a 22% lower risk of coronary heart disease. • Dietary fiber intake is inversely associated with markers of inflammation; beans are an excellent source of dietary fiber. Sources: He FJ, Nowson CA & MacGregor GA. Lancet, 2006. Dauchet L, Amouyel P, Hercberg S, et al. Journal of Nutrition, 2006. Finley JW, Burrell JB and Reeves PG. Journal of Nutrition, 2007. Windham DM, Hutchins, AM, and Johnston CS. Journal of the American College of Nutrition, 2007. Ajani UA, Ford ES, and Mokdad AH. Journal of Nutrition, 2004. Bazzaono LA, et al. Archives of Internal Medicine, 2001.

  23. People with diabetes who eat beans tend to have better glycemic control. • Low GI (glycemic index) and GL (glycemic load) diets are associated with lower short-term and long-term blood sugar levels in people with type 2 diabetes. • Studies suggest that consuming pulses with high-glycemic meals contributes to reduced food intake and lower blood glucose following the meal. Sources: Esposito K, Maiorino MI, Palo CD, and Giugliano D. Metabolic Syndrome and Related Disorders, 2010. De Natale C, Annuzzi G, Bozzetto L, Mazzarella R, Costabile G, Ciano O, Riccardi G, and Rivellese AA. Diabetes Care, 2009. Jenkins DJ, Wolever TM, Taylor RH, Barker HM, and Fielden H. British Medical Journal, 1980. Mollard RC, Zykus A, Luhovyy BL, Nunex MF, Wong, CL, and Anderson GH. British Journal of Nutrition, 2011.

  24. Beans are low glycemic index foods.

  25. Low GI foods like beans increase blood sugar very slowly.

  26. Beans are an important protein source for vegans and vegetarians. • Beans have been identified as an excellent meat replacement for those choosing to follow a vegetarian or vegan diet. • The 2010 Dietary Guidelines for Americans recommend: • Vegetarians consume 4 cups of legumes, including beans, per week. • Vegans consume 4 ¾ cup legumes per week.

  27. Beans are a gluten-free food that may be beneficial for people with celiac disease. Beans are a good source of nutrients often lacking in the diets of people with celiac disease, including: • Iron • Magnesium • Fiber Source: Kupper, C. Gastroenterology, 2005.

  28. Regularly eating beans may reduce risk of colon and rectal cancer. • Colorectal cancer is the second most common cause of cancer death in the U.S. • Research suggests that one-quarter to one-third of colorectal cancers could be prevented by changing diet and lifestyle. • Frequent bean consumption has been associated with reduced risk of developing colorectal cancer. Source: Tantamango, YM, Knutsen, SF, Beeson, WL, Fraser, G, Sabate, J. Nutrition and Cancer, 2011.

  29. Beans & Cancer PreventionAmerican Cancer Society Guidelines • Consume more fruits and vegetables (including beans). • U.S. Dietary Guidelines recommend consuming 4 ½ cups of fruits and vegetable daily. • Consuming high fiber foods like beans is associated with a lower risk of diverticulitis, a condition that may increase risk of colon cancer • Choose sources of plant-based protein like beans instead of red meat and processed meat products.

  30. Chapter 4:Beans & Family Food Budgets

  31. Beans are a great way to stretch the family food budget. United States Department of Agriculture. Economic Research Service. Retail data for beef, pork, poultry cuts, eggs and dairy products (January 19, 2012). Retrieved on January 28, 2012 from http://www.ers.usda.gov/Data/MeatPriceSpreads/

  32. Using beans in place of animal sources of protein can help stretch the family food budget. • Assuming one pound of 90% lean ground beef costs $3.99 and a one pound bag of pinto beans costs $1.49, if a family of four opted to use beans in place of ground beef once a week for a year, they could save $130.

  33. Chapter 5:Beans & Kids

  34. Beans can help improve the quality of children’s diets in the U.S. • The diets of children in the U.S. are high in sodium and sugar-sweetened beverages and low in fruits, vegetables, fiber, and lean protein. • Encouraging consumption of fruits and vegetables (in place of more calorically dense and lower nutrient foods) is a key factor in the effort to reduce childhood obesity. Sources: Center for Disease Control and Prevention, National Center for Health Statistics, 2006, Prevalence of Overweight Among Children and Adolescents: United States, 2003-2004, http://www.cdc.gov/nchs/products/pubs/pubd/hestats/overweight/overwght_child_03.htm. Kumanyika SK, Obarzanek E, Stettler N, Bell R, Field AE, Fortmann SP, Franklin BA, Gillman MW, Lewis CE, Poston WC, Stevens J, Hong Y. Population-based prevention of obesity. The need for comprehensive promotion of healthful eating, physical activity, and energy balance. A scientific statement from American Heart Association Council on Epidemiology and Prevention, Interdisciplinary Committee for Prevention. Circulation 2008;118:428-64. De Ferranti SD, Gauvreau K, Ludwig D, Neufeld EJ, Newburger JW, Rifai N. Prevalence of the metabolic syndrome in American adolescents. Findings from the Third National Health and Nutrition Examination Survey. Circulation, 2004;110:2494-2497. Cruz ML, Goran MI. The metabolic syndrome in children and adolescents. Current Diabetes Reports 2004;4:53-62. Kluger, Jeffrey. How America’s children packed on the pounds. TIME, June 23, 2008; 68. U.S. Department of Health and Human Services and U.S. Department of Agriculture. Dietary Guidelines Advisory Committee Report, 2005. http://www.health.gov/dietaryguidelines/dga2005/report/default.htm.   U.S. Department of Agriculture, Food and Nutrition Service, Office of Analysis, Nutrition and Evaluation, Children’s Diets in the Mid-1990s: Dietary Intake and its Relationship with School Meal Participation, CN-01-CD1, by Phil Gleason and Carol Suitor. Project Officer, Ed HerZog. Alexandria, VA: 2001.

  35. New U.S. school meal standards emphasize beans and other legumes. • In January 2012, the United States Department of Agriculture (USDA) released new guidelines for school meals. • The new guidelines now include the mandate for schools to offer K-12 students at least ½ cup of legumes such as beans each week.

  36. Chapter 6: Cooking with Beans

  37. Beans are available in two forms in U.S. supermarkets, canned and dry.

  38. Cooking with beans in their dry form requires four steps. • Sorting • Rinsing • Soaking • Cooking

  39. Step 1: Sorting the Beans

  40. Step 2: Rinsing the Beans

  41. Step 3: Soaking the Beans

  42. But wait! Will I lose valuable nutrients if I soak and rinse my beans before cooking?

  43. Step 4: Cooking the Beans

  44. What if I’d rather use canned beans in my cooking?

  45. Draining and rinsing canned beans reduces sodium content by about 40%. Source: Jones JB and Mount JR. Sodium Reduction in Canned Bean Varieties by Draining and Rinsing. IFT Poster Presentation, 2009.

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