By Donna Vickroy (708) 633-5982 dvickroy@southtownstar.com Got high blood pressure? Diabetes? Weight problems? If so, beans should be a regular on your grocery list. High in potassium, antioxidants and protein, beans often are prescribed for people trying to regulate blood sugar, weight or blood pressure, said Jan Dowell, registered dietitian for Palos Community Hospital in Palos Heights. 'There are so many health benefits to eating beans,' Dowell said. Even if you don't have specific health troubles, beans should make a regular appearance on your table. Why? Because beans are economical. 'They're cheap,' she said. And who couldn't use a cheap source of goodness these days? Dowell said beans are a good way to meet daily recommendations for fiber and potassium. Black beans are on par with grapes as far as antioxidants, and red beans have more antioxidants than blueberries, she added. When paired with a whole-grain carbohydrate, beans make a complete protein, without any cholesterol. So black beans with corn tortillas or red beans and rice or even corn salsa with beans are very healthy and filling dishes. That's good news for vegetarians, or anyone trying to limit meat intake. Some people are intimidated by beans because they can make a person gassy. But Dowell said there are ways to reduce the chemical that causes indigestion. Rinsing beans thoroughly can help remove many of the gas-producing chemicals. 'Beans are a very concentrated source of fiber,' Dowell said. 'Digestion usually improves with consistent use. When you use the gut, the gut is happy.' With doctors and nutritionists praising the benefits of beans, why are so many Americans reticent to cook with them? 'I think we're lazy,' Dowell said. 'A lot of people get beans only when they have baked beans and hot dogs on a holiday.' Sure, you do need to plan ahead when using dried beans, but the amount of work required to prepare them is hardly strenuous. When using dried beans, just soak them for 12 hours and rinse thoroughly. Dowell suggests soaking them in a crock pot overnight, or all day long while you're at work. Once they have been soaked and rinsed, they're good to use. If using canned beans, be sure to rinse them thoroughly to remove up to 40 percent of the sodium used in canning, according to the Dry Bean Council. Perhaps the biggest obstacle beans have is their own image. Although the American Cancer Society and the Centers for Disease Control and Prevention classify beans are a vegetable, most surveyed consumers don't know that. Dowell admits beans have a less-than-hip image. 'Maybe beans aren't as cool as eating a big chunk of meat,' Dowell said. 'They might not be very fashionable.' But they should be, she added, and once people realize their value - both economical and nutritional - she thinks their cool factor will be elevated.
