What do you Know About Beans?

Whether you are concerned about weight control, disease prevention, eating on a budget, or just overall good health, beans are part of the answer. Test your knowledge and learn more by answering the questions below.1. Beans provide plenty of protein, with the added bonus of being low in:a. fatb. fiberc. carbohydrates2. Beans are a good source of B vitamins, especially folic acid, which is vital for:a. adolescent malesb. pregnant womenc. the elderly3. The best types of beans to buy are:a. dryb. canned (rinse before using)c. frozend. all of the above--whatever works best for you!4. One cup of dry beans will make about how many cooked cups?a. 1b. 3c. 65. Compared to other protein foods,a. beans cost moreb. beans cost lessc. beans cost about the same6. As a good source of fiber, beans may play a role in:a. lowering blood cholesterol levelsb. preventing colon cancerc. maintaining blood sugar levelsd. all of the above.7. One cup of cooked beans provides about what percent of your daily fiber requirement?a. 20-40%b. 10%c. 100%8. Beans are naturally low in sodium. Cooking beans with which of the following will add flavor while keeping the sodium content low?a. onion, garlic, herbs and spicesb. salt porkc. bacon9. According to the Michigan Bean Commission, the annual U.S. per capita use of dry beans is:a. 3 pounds per capitab. 7.8 pounds per capitac. 60 pounds per capita10. To increase digestibility of beans, be sure to:a. add beans gradually to your dietb. expose the beans to sunlight after cookingc. add a dash of hot pepper sauce11. Legume is a term that describesa. green leafy vegetablesb. beans, peas, and lentilsc. onions and garlic12. Beans are high in:a. cholesterolb. fatc. iron13. Beans are great additions toa. casserolesb. soups and stewsc. saladsd. sandwichese. chilif. all of the above14. If you tried one different legume every day, how long would it be until you’d have to repeat?a. neverb. 1 weekc. 2-3 weeksd. 1 monthe. 1 year15. The high-fiber, high-protein, and low-fat content of beans makes them ideal for:a. nutritious, filling meals for folks trying to lose weightb. those following a plant-based, heart-healthy eating stylec. people who love variety and great tasted. all of the aboveAnswers:1. a, 2. b, 3. d, 4. b, 5. b, 6. d, 7. a, 8. a, 9. b, 10. a, 11. b, 12. c, 13. f, 14. c, 15. dIn a Hurry?• Use canned beans (rinse before using to get rid of some sodium), which do not require soaking or further cooking.• Try the quick-soak for dry beans:Bring 1 pound of beans and 6 cups of water to a boil. Cook 2 minutes. Remove from heat. Let stand 1 hour After soaking beans, discard the water. Then, use fresh water to cook the beans.• Some varieties do not need to be soaked: adzuki beans, lentils, black-eyed peas, mung beans, and split peas.By Hollis Bass, MEd, RD