"Michigan produces about 200,000 acres of beans each year," says Bob Green, executive director of the Michigan Bean Commission.
"Beans are the only food on the U.S. Food pyramid twice," says Green. Considered a vegetable first, beans also contain high enough levels of protein to earn them a spot near the top of the food pyramid as a protein. At pennies a serving, beans provides a hearty, healthy meal.
Green explains that beans have a low glycemic index, "which means they are absorbed into your system slowly." While nutrition labels state that beans are high in carbohydrates, the slow absorption rate counteracts the bean's effect on blood sugar levels, "so they are good for diabetics."
People trying to lose weight also benefit from eating beans because a portion of beans' carbohydrates are actually soluble fiber. Soluble fiber fills the stomach, but goes through the system, allowing dieters to feel full without taking on extra calories.
Joyce Ross, a registered outpatient dietician with Borgess Medical Center, explains that another benefit of the soluble fiber found in beans is that it helps keep cholesterol low. While soluble fiber won't absorb cholesterol already in the blood stream, it can keep the body from absorbing more.
"Say you had beans with cheese," says Ross, "It's going to help your body not absorb the cholesterol in the cheese you are eating. If you do a combo of beans and meat, it would help you not absorb that cholesterol."
Beans also fare well on antioxidant studies. Green notes that, out of 2,800 foods tested by blueberry companies looking to prove that blueberries contain high antioxidant levels, beans ended up filling four of the six top spots. The darker the bean -- the more antioxidants they contain, and studies show antioxidants in beans may help keep families healthy.
Ross recommends 25 to 30 grams of fiber each day, and 1 cup of beans, she says, provides 8.8 grams of fiber. One cup of oatmeal, on the other hand, only provides 3.7 grams.
"It's pretty hard to get all your fiber if you are not eating 5 to 10 half cup servings of fruit, vegetables and beans each day," says Ross.
Bobbe's black Bean soup
Recipe from Bobbe Taber, Special to Family Talk