Taking a Look at Beans

Maybe I'm just using the wrong search terms. But I'm unable to come up with a simple list or chart that discusses the various nutritional aspects of the different varieties of beans and lentils. I've found ones that discuss tastes and what they are best paired with, and individual pages that go into absolutely exhaustive length about the specific nutritional breakdowns of individual beans. No basic list that says "Chickpeas are good sources of x, y, and z, and work well in q. Black beans are high in j, as well as being good sources of k and l." So, I'm going to take 30 minutes and make up my own, posted here for future reference.

NUTRITIONAL PROFILE OF BEANS

• Adzuki Beans
• Sweet, "nutty flavor"
• Good source of iron, magnesium, potassium, zinc, and folic acid
• High in protein, low in fat
• Black beans
• Excellent source of protein, folate, and fiber
• Good source of iron, magnesium, thiamin
• Good source of antioxidants
• Dense texture, water used to boil is useful for seasoning other dishes
• Garbanzo Beans 
• Good for use in Middle Eastern recipes like falafel and hummus
• Extremely high in protein
• Good source of carbs for people with insulin sensitivity
• Good source of folate and dietary fiber, source of iron, magnesium, and phosphorus
• Kidney Beans
• Absolutely vital to boil these for at least 10 minutes. NEVER consume raw or undercooked
• High in fiber, protein, folate, and iron
• Vitamin K, Thiamin, Phosphorus, mangesium, manganese, potassium
• Lentils
• particularly high in protein (of all vegetable sources, rank third under soy and hemp)
• extremely low in fat
• Good source of fiber
• Excellent source of iron (more than half the recommended daily value), folate, and thiamin
• Lima Beans
• Keep blood sugars steady, good for those with insulin sensitivities
• High in fiber, iron
• Lowers cholesterol
• Good source of folate, manganese, etc.
• Navy Beans
• Helps lower cholesterol, fights cancer cell growth, antibacterial and antifungal properties
• Extremely low in fat, extremely high in fiber
• Good source of calcium and iron
• Good source of protein
• Pinto Beans
• Help to reduce cholesterol 
• When combined with rice, makes for a complete protein
• Excellent source of fiber
• Good source of iron, phosphorous, manganese
• Soy Beans
• Contains all of the essential amino acids- a complete protein in and of itself
• particularly high in protein, as well
• Vitamin B6, Vitamin K
• Good source of calcium and fiber
• Excellent source of iron (looks like pretty much the entire recommended amount)
• Split Peas
• particularly excellent source of protein and fiber
• Strong source of iron, thiamine, folate
• extremely low in fat

Note: "Good Source" generally means 10-30% (I wasn't too specific). It might occasionally deviate, but if I wasn't blown away but it seemed somewhat significant, it got this designation

Having done this, I wanted to take a quick look at some of the repeating nutrients I was relatively unfamiliar with. Here is what they do for you:

• phosphorus
• part of the structural framework of DNA and RNA, used to transport energy between cells
• When combined with calcium, helps strengthen bones and tooth enamel
• Important to not overload your body with phosphorus- at extremely high levels, it starts to affect the body's ability to absorb other important nutrients
• manganese
• helps the superoxide your body produces to kill pathogens and infections not kill you
• magnesium
• essential for the functioning of virtually every cell type in your body
• If using only dietary sources, and not supplements, nearly impossible to overdose, as kidneys are efficient at flushing it
• Magnesium deficiency can lead to development of asthma, diabetes, and osteoporosis
• potassium
• nerve transmissions, healthy cardiac system, healthy nervous system- keeps brain firing, keeps muscles from contracting
• folate
• One of the B-vitamins (B9)
• helps synthesize and repair DNA
• produces healthy red blood cells and thus prevents anemia 
• Not getting enough can lead to cancer, but can be problematic once you already have cancer (due to its proclivity for enhancing the ability of cells to regenerate, regardless of how good those cells are for you)
• especially important for pregnant women
• vitamin K
• blood coagulation and bone metabolism (no idea what the latter is, but it sounds important)
• zinc
• structural role with protein
• eyes and brain function
• metabolism of DNA and RNA
• reproductive systems
• thiamine
• B1
• breaks down sugars in the diet
• aids the nervous system and heart

Final Note: this is my own loose research. Think of it as Wikipedia when starting a research paper- it gives you a general framework, but you are better off sticking to the experts for actual usable data. 

Incorporating the 5-Factor Diet

Finally getting back to Superfit today, and I am so excited! I think that's a good sign, don't you?

I was poking around some nutrition and fitness sites today, and ended up looking into the  The 5-Factor Diet of Harley Pasternak. I have no intention of going whole-hog with it, but he gives a very good blueprint for a healthy lifestyle. Under the 5-Factor, each meal should have five components:

1. A lean protein. As I am vegetarian, this will come in forms like quinoa, tofu, legumes, and non-fat dairy rather than chicken, turkey, and seafood. 
2. A low-GI carbohydrate, or complex carbohydrate. Brown rice, vegetables, etc.
3. Fiber. For me, this will generally be a side-effect of my protein and carb choices, like the beans, veggies, and whole grains.
4. A healthy fat. Olive oil, almonds (actually, he says to avoid nuts, but that's mainly when he is talking about using them as a protein source), etc.
5. Sugar-free beverage. Basically, water or tea. A diet soda or flavored water if you are feeling adventurous. 

I'm not going to go with the "Use 5 ingredients" and "Prepare in 5 minutes or less" deals, because... well, I don't want to. I'm not doing the full 5-Factor plan, so why bother? And there's also some deal where you do it for 5 weeks. Pish tosh. This seems like a good set of guidelines to make sure I'm eating healthily so I can get down in weight and improve my cardio endurance and whatnot. It both fits into all of the meals I have come up with for when I am on super-natural kicks (like the quinoa and bean burritos I am obsessed with), and for when I am feeling a bit more indulgent (like the whole wheat tortellini w/ olive oil and parmesan I had for lunch). It acknowledges that protein is important for building muscle (which I constantly work on), and carbs for running (the point of this blog). Fiber is key for overall health, and counting fiber rather than calories is something I've already been working on as it is. And of course, the body actually does need fat to function properly. 

I've come up with a list of various foods and snacks that I already do that fall within these guidelines, and I imagine that by simply adding a handful of almonds or some Triscuits and homemade hummus as a side, I can modify several more. It seems like a good way to make sure I'm getting everything I need, and also to make smarter choices and still feel special.