Some people hate them and others love them, but you're better off loving them. Given the fact that I'm a vegetarian recently gone vegan, beans have come a major staple in my diet. I've learned how to use beans in several different ways ranging from soups, salads and entrées. If you're still underestimating the greatness of beans, don't be so quick to disregard them, in fact Web MD has named them 'Nature's Perfect Food'. Why? you ask.

THE BENEFITS:

• Bean eaters are associated with smaller waist sizes and a 22% lower risk of obesity. They also take in less "bad" fat and one-third more fiber than those who avoid these nutritional gems.
• One cup of beans provides a whopping 13 g of fiber--which is half of what we need daily--with no saturated fat.
• Beans are loaded with protein (about 15 g per cup) and dozens of key nutrients, including a few most women fall short on--calcium, potassium, and magnesium.
• Beans also fill you up and keep you full. Studies have shown that eating foods high in protein and fiber will keep you sustained the longest.
• Studies also tie beans to a reduced risk of heart disease, type 2 diabetes, high blood pressure, and breast and colon cancers. And surprisingly, red, pinto, and kidney beans are the highest antioxidant food, beating out both blueberries and cranberries.

Now that you're convinced that you should be eating more beans, you'll need to know how to shop for them.

• Buy canned they're just as healthy. You may have heard that bagged beans are best, but they need to be soaked and then boiled for hours before they're ready to eat. Who has the time or patience for that? Bagged beans are generally less expensive (about $1 per 16-ounce bag versus $1.50 for a 15-ounce can) and have no added ingredients, including salt. But canned varieties, which are ready to eat, can be just as nutritious.
• Go for low sodium. Canned low-sodium beans are exactly the same price, with two-thirds less sodium. That's a decrease from about 720 mg per cup (a third of the daily max of 2,300 mg) to 220 mg. Rinsing beans in a colander under cold water for 1 minute will wash away about a quarter of the sodium.
• Look for vegetarian versions. Choosing vegetarian refried beans reduces the saturated fat content from 16% of the daily value to zero per cup and adds a bonus 2 g of protein--and they taste just as delicious. Amy's Organic Low Sodium Refried Beans are my favorite vegetarian option.
• Avoid dented or bulging cans. Small dents and dings are okay, but if you find a badly dented or swollen can in your cupboard, or if a can spurts liquid when opened, toss it out right away using disposable gloves. These are all possible signs of botulism, a potentially deadly form of food poisoning that generated canned-food recalls as recently as last summer. If you're ever unsure, think, When in doubt, throw it out. For more on food recalls, visit recalls.gov/food.html; for info on how to discard contaminated cans, check cdc.gov/botulism/botulism_faq.htm.

Now you know how to buy beans, but you should know which beans are the best and why? It's always great to have variety.

• Black: Rich in anthocyanins, the same heart disease– and cancer-fighting antioxidants that are found in grapes and cranberries.
• Garbanzo (chickpeas): A recent study found that a chickpea-fortified diet slashed “bad” LDL cholesterol levels by almost 5%.
• Kidney: The thiamin (vitamin B1) in this bean protects memory and brain function; a deficiency has been linked to Alzheimer’s disease.
• Navy: Potassium regulates blood pressure and normal heart contractions.
• Pinto: Fiber helps stabilize blood sugar, lowering the risk of type 2 diabetes.

SOURCE