Beans- The Affordable Superfood

People love to joke about how beans cause intestinal gas (toot-toot). But that’s no reason to avoid beans because, as it turns out, beans are among the most powerful superfoods on the planet for those with CF (and everyone else too!)

If you or someone you love has CF, maintaining good health is not just about taking medication (although, of course, that’s important). It is also extremely important to include foods that will support your body and help it function more efficiently- reducing inflammation, providing vitamins and minerals in adequate amounts and the fiber you need for healthy digestion and detoxification.

In a book called Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest, research about people living the longest and healthiest lives showed that beans are one of the foods most frequently consumed by these long-living” people.

Beans must be pretty powerful to extend life among people in the “blue zones!”

Why Are Beans So Special?

Beans are a great source of plant-based protein with approximately 30 grams per cup. When you have CF, you always want to make sure you get in enough protein for weight maintenance, growth and development. If you are a CF vegetarian or vegan, beans are going to be a reliable source of whole-food protein for you to turn to on a regular basis.

Beans are rich in dietary fiber. Fiber is necessary to help escort toxins and other waste out of the body. When you’re not getting enough fiber in your diet, you may experience constipation, low energy and more frequent illness. Most people don’t get the recommended 25-38 grams of fiber every day, so adding some beans can help boost your intake and ease your digestion.

Great for balanced blood sugar. Beans are low on the glycemic index because of their fiber and protein, so they can be helpful for maintaining healthy blood sugar levels. If you are living with CFRD, beans are a great choice to include in your meals

Beans are loaded with zinc. This mineral is important for boosting your immunity and fighting infections. A cup of lentils contains about 2.5 mg of zinc.

Beans provide iron. Since iron deficiency, or anemia, is common in CF, especially with decreased lung function, it’s important to get some iron in your diet. While red meat is a great source of iron, it can be difficult for some people to digest. If you want to go lighter and still get your iron, beans are a good source. You’ll get about 6 mg of iron in half a cup of chickpeas.

Antioxidants. Beans are high in antioxidants which help fight oxidative stress and cellular damage in your body. Just like with all plant foods, the richer the color, the greater the antioxidant activity. Think red kidney beans, black beans or pinto beans if you want the highest antioxidant content. Antioxidants are important for you if you’re living with CF because they support a healthy inflammatory response in the body and that can help prevent infections.

Easy on the Budget. I often hear from people that they don’t eat healthier food because of the cost. While it’s true that grocery costs can add up, planning meals that are plant-based and include beans is a very affordable and convenient option. You can buy a pound of dried organic beans for just a few dollars and feed a big family! Or use canned beans if you want to skip the cooking. Either way, you get to reap the amazing health benefits mentioned here.

Beans and Gas….Cooking Method

Yes, some people do have trouble digesting beans, but you can make them easier to digest by soaking them. Simply place your dried beans in a pot and cover with water. Allow the beans to soak for 12 to 48 hours, making sure to drain them and refill the pot with fresh water every 12 hours. Every time you change the water, you are straining off the oligosaccharides, which are sugars naturally contained in beans that make them difficult to digest. Rinsing them away will make them easier to digest.

Also, if you’re not accustomed to eating beans, you will want to introduce them into your diet slowly. Start by adding a tablespoon or two of chickpeas to your salad or soup for a week. Then double that or try 1/4 cup of hummus and see how you feel.

Beans are a superfood well worth adding to your CF diet for the many benefits to your body.

Here’s a recipe for a Creamy Chickpea and Avocado Sandwich to try this week as you experiment with adding beans to your routine.