What in the World is a Crossover Food?
by Dov Oshri
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, are not only a great 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 become a vegetarian as a small child and my parents (who were not vegetarians by the way) worried that I would be lacking in the protein necessary for growth. So, after consulting with my pediatrician and many books on raising vegetarian children, they added beans and lentils to the family table. Not only did I grow, but I am the tallest woman in my family, an enormous 5 feet 5 inches tall. Yea, well, my family is not famous for its tall women ?
Protein, Fiber, Vitamins and Minerals
Ok, ok, back to the beans. Beans are an excellent, non-fat source of protein. Just one cup of beans has about 16 grams, about the same as 3 ounces (audio cassette size) piece of chicken, fish or beef.
Because they are a plant, they contain fiber, vitamins and minerals like vegetables. Nutritionists refer to them as “crossover foods” which means they can be used in a meal as a protein or vegetable item.
Take a look at the cuisines of different countries and cultures. You will notice that most cultures include beans, prepared in many different ways. Such a versatile food!
Another unique quality of beans is the fiber. Beans contain both soluble and insoluble fiber. Huh? What does this mean?
Insoluble fiber is the technical term for what my Mom always referred to as “roughage”. You know.. the stuff that makes food move through your body more easily. Insoluble fiber has received a lot of publicity in recent years because of the link to a high fiber diet and lowered risk of several types of cancer.
Soluble fiber forms a “gooey” substance in the digestive process that helps with processing of fats, cholesterol and slows the release of carbohydrates into the bloodstream. The American Diabetic Association loves beans!
Beans are rich in antioxidants, folic acid, vitamin B-6 and magnesium. Folic Acid and B-6 are known for their ability to lower homocysteine levels in the blood.
Elevated blood levels of homocysteine in the blood are associated with risk for heart attack, stroke and peripheral vascular disease. 20-40 percent of patients with heart disease have elevated homocysteine levels.
So, what’s the downside of this wonderful food? If you are not used to a high fiber diet….flatulence. As with the
introduction of any high fiber food, go easy with the amounts the first few days until your body adjusts. Then any uncomfortable feeling will probably pass.
How to Cook
You can use canned beans which are nutritionally similar to dried ones. It’s a good idea to rinse the beans before eating them to remove the salt and preservatives used in canning.
I tend to try and avoid processed foods where possible so I buy dried beans and cook them following the instructions on the package. Generally, beans are not complicated to cook, but require time. Most beans, except lentils, require an overnight soak in water to soften them up. Then they can be simmered until soft on the stove or in a slow cooker. Generally, the bigger the bean, the longer they take to cook. One thing to note: after soaking, rinse the beans and cook them in new water. This will help prevent flatulence!
Beans can be frozen after cooking and used in sauces, soups, salads or anywhere your imagination takes you. Where I live, red bean ice cream is popular. Delicious!
Dov Oshri is the editor of 'Body for Mind – a Wellness Lifestyle for Successful People' and the author of 'Perpetual Wellbeing - 4 Steps to Ageless Sex-Appeal' that can be downloaded for FREE at
http://www.bodyformind.com
Other Articles:
Laughter is a Great Workout
Today is Friday and last night I decided to send out a message to all of the Masters Swimmers to see if anyone wanted to go grab breakfast after swim practice today. We got out a bit early because of a major swim meet happening at the aquatic club so everyone was happy about having a...
Weight Loss Success - When there are NO More Options Left!
One of the worst things you can hear in life is when your doctor says, “There are no more options for you.” What if you had to live your life thinking that there are no options, no way to turn your life around? Many times in life our health is taken for granted. Then something happens...
Four Types of Exercises to Keep You Fit at Any Age
Scientists now know that it’s unsafe to not stay active, no matter how old you are. And you don’t need to buy fancy clothes or belong to a gym to become more active. Unfortunately, most people don’t get enough physical activity. Here are some reasons why they should: * Believe it or...
