Beans have been an important part of the human diet for at least 4000 years. Now that we Americans have learned the enormous health benefits of beans, we consume pounds and pounds every year. However, when many Americans refer to beans, they are talking about the immature green varieties. Unfortunately, green, or immature, beans do not pack the nutritional wallop of mature beans such as chickpeas or kidney beans. Mature beans are brimming with potassium, iron, magnesium, B vitamins, and calcium.
Beans also affect blood sugar levels less than any other carbohydrate-rich food.
Although canned beans are easy to use, preparing beans from scratch requires only a little extra effort. In fact, all that the cook really has to do is to soak the beans for several hours in water and then cook them. Cover the beans with plenty of water and soak for 8 hours or more in the refrigerator. Remove the pot of beans from the refrigerator and drain. Return the beans to the pot and cover with fresh water.