Nutrition Notes Theresa Stahl, RD, LDN

Beans, peas, lentils, and other legumes are nutrition powerhouses. Benefits include:

•  Lowering cholesterol levels; 

•  Reducing the risk of heart disease; 

•  Promoting weight control; 

•  Fighting depression; 

•  Providing inexpensive sources of protein.

One study showed that beans were just as effective in lowering cholesterol levels as oat bran. Beans promote a feeling of fullness that helps you eat less and control calorie intake. They are high in fiber, protein, folic acid and iron, and naturally low in fat and sodium. They are inexpensive, and you can buy them in cans for convenient and quick meals.

Be sure to rinse canned beans to decrease sodium content.

The federal government's food guide pyramid recommends eating three cups of beans each week.

Some tips to help increase beans include:

•  Jazz up the traditional three-bean salad by adding black beans and baby lima beans, making it a five-bean salad. 

•   Try hummus, a Middle Eastern garbanzo bean spread that is great with pita bread or bagels and raw vegetables. 

•   Add black beans to your favorite salsa recipe. 

•  Snack on bean dips with baked tortilla chips. 

•   Explore the diverse world of bean soups.