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What in the World is a Crossover Food?

April 7, 2011

Looking for healthy, inexpensive and versatile ways to add more protein into your diet? Why not consider dried beans? Dried beans, also known as legumes and pulses, aren’t only an excellent source of protein, but are low in fat, packed with vitamins, minerals and both soluble and insoluble fiber. Ask any vegetarian how they get enough protein in their diet and they probably will say “I eat a lot of beans”.

I decided to grow to be a vegetarian as a tiny child and my parents (who were not vegetarians by the way) worried that I could be lacking inside the protein necessary for growth. So, following consulting with my pediatrician and several books on raising vegetarian children, they added beans and lentils to the family members table. Not only did I grow, but I am the tallest woman in my family, an enormous five feet five inches tall. Yea, nicely, my family is not well-known for its tall women?

Protein, Fiber, Vitamins and Minerals

Ok, ok, back to the beans. Beans are an outstanding, non-fat source of protein. Just one cup of beans has about 16 grams, about the exact same as three ounces (audio cassette size) piece of chicken, fish or beef.

Because they’re a plant, they contain fiber, vitamins and minerals like vegetables. Nutritionists refer to them as “crossover foods” which indicates they could be used in a meal as a protein or vegetable item. Take a examine the cuisines of various countries and cultures. You will notice that most cultures consist of beans, prepared in many different ways. Such a versatile food!

Another special top quality of beans will be the fiber. Beans contain both soluble and insoluble fiber. Huh? What does this mean?

Insoluble fiber is the technical term for what my Mom often referred to as “roughage”. You know.. the stuff that makes food move through your body more simply. Insoluble fiber has received plenty of publicity in recent years because of the link to a high fiber diet and lowered risk of numerous kinds of cancer.

Soluble fiber forms a “gooey” substance inside the digestive method that helps with processing of fats, cholesterol and slows the release of carbohydrates into the bloodstream. The American Diabetic Association loves beans!

Beans are wealthy in antioxidants, folic acid, vitamin B-6 and magnesium. Folic Acid and B-6 are identified for their ability to lower homocysteine levels inside the blood.

Elevated blood levels of homocysteine in the blood are related to risk for heart attack, stroke and peripheral vascular illness. 20-40 percent of patients with heart illness have elevated homocysteine levels.

So, what’s the downside of this fantastic food? In case you are not utilized to a high fiber diet….flatulence. As with the introduction of any high fiber food, go effortless with the amounts the first couple of days until your body adjusts. Then any uncomfortable feeling will possibly pass.

How you can Cook

You are able to use canned beans which are nutritionally similar to dried ones. It is a great idea to rinse the beans just before eating them to get rid of the salt and preservatives used in canning.

I tend to attempt and stay away from processed foods where feasible so I purchase dried beans and cook them following the directions on the package. Usually, beans are not complex to cook, but require time. Most beans, except lentils, need an overnight soak in water to soften them up. Then they may be simmered until soft on the stove or in a slow cooker. Typically, the larger the bean, the longer they take to cook. One factor to note: after soaking, rinse the beans and cook them in new water. This can help avoid flatulence!

Beans could be frozen following cooking and used in sauces, soups, salads or anywhere your imagination takes you. Where I live, red bean ice cream is well-known. Delicious!

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Written by Malisa Lindboe · Filed Under Sports And Fitness 

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