Beans are recognized as an important food because it is loaded with nutrients. It is also considered as a well rounded healthy food because it falls into the category of the vegetable group, meat group and bean group. Beans are a vegetable, but contain the valuable protein that is often associated with meat. This makes them an ideal alternative to meat for vegetarians or for those who want to limit intake of meat products. One of the reasons why beans should be part of our daily diet is that beans are full of both soluble and insoluble fiber. They contain the most fiber of any vegetable.

Nutritive Values : Per 100 gm.

• Vitamin A : 280 I.U.
• Vitamin B : Thiamine .21 mg.;
• Riboflavin : .11 mg.;
• Niacin : 1.4 mg.
• Vitamin C : 32 mg.
• Calcium : 63 mg.
• Iron : 2.3 mg.
• Phosphorus : 158 mg.
• Potassium : 200 mg.
• Fat : .8 gm.
• Carbohydrates : 23.5 gm.
• Protein : 7.5 gm.
• Calories : 128

Health Benefits of Beans: Beans are cholesterol free, contain no saturated fat and are low in total fat.

• Bean can help prevent anemia because it is rich in vitamins and minerals, especially iron.
• Bean is very helpful in constipation, one-half cup serving of most beans contain 15 to 20 grams of carbohydrate and up to an incredible 8 grams of fiber.
• It is recommended for people who want to build their muscle and make their body stronger because beans contain at least 20% protein and are high in carbohydrates.
• Study shown that all kinds of beans can help lower serum cholesterol and triglyceride level in the body because most beans contain only 2-3% fat.
• Beans are an excellent to prevent and treat diabetes. Beans have a low glycemic index (rate at which a food raises the blood sugar), and it provide sustained energy while slowly being released into your blood stream.