BEANS, A VERSATILE FUNCTIONAL FOOD

In this article we highlight some benefits of beans as a functional food. 

Different types of beans and foods made from them are very popular all over the world. Beans are nutrient-rich (protein and carbohydrates) foods that contain vitamins (particularly folate) and minerals (iron, potassium and magnesium), while containing little or no total fat, trans-fats, sodium and cholesterol. Beans are also rich in dietary fibre which is beneficial for several bodily functions (such as improved blood sugar control, faster transit of food through the gut) and prevention of disease. It is this rich nutrient profile coupled with the presence of antioxidants such as isoflavones that makes beans of all types shapes and colour, functional foods.  

The Ghana food based dietary guidelines recommend the need to include beans and other legumes in the diet as an integral part of a healthy balanced diet. Fortunately, popular meals made from beans such as rice and beans [Waakye] and beans with gari, palm oil and fried ripe plantain [Gobe] are generally perceived as nutritious and relatively affordable. 

It is important though that people make a deliberate effort to include a variety of beans and products of beans (such as tofu, tempeh, soy milk etc) in their meals regularly in order to derive maximum nutritional benefit. 

In the coming editions we will take a closer look at some more of these functional foods and discuss how we can include them in our diets.

Have you been thinking about improving your diet for a healthier lifestyle? Click here to contact a dietitian.

This article was written by Esime Theresa W. Agordjor (BSc, RD) with contributions from Laurene Boateng (PhD, RD).