Beans A near perfect health food, beans are high in carbohydrates, fiber, iron, and folic acid, yet contain little or no fat and no cholesterol. Nutrition Notes Beans are packed with phytochemicals and protease inhibitors that are being studied as anti-cancer agents. Beans are one of the best sources of soluble fiber, which has been shown to lower serum cholesterol and stabilize blood sugar.
Insoluble fiber is also considerable in beans.
Beans contain no cholesterol, and are low in fat. Slice a bean in half. If the center is opaque, soak more. A bean is fully cooked when you can mash it with a fork. The older the bean, the longer the cooking time.