***Resistant Carbohydrates in Dry Beans

Beans are healthy legumes and play a major role in our diets. Beans contain resistant

fiber RF and resistant starch RS and both are prebiotics. Prebiotics are undigested food ingredients that support the growth and activities of certain bacteria (probiotics) in the colon. These bacteria provide health-promoting effects for the host. RS and RF are fermented by colonic probiotics into short chain fatty acids (SCFAs) such as acetate, propionate and butyrate.  These short-chain fatty acids produced by the probiotic fermentation of prebiotics have associated health benefits, such as a decreased risk of colorectal cancer in humans.

Here is the case for including beans/legumes in your diet. “People who eat beans benefit not only from the nutrition provided directly by the beans, but also from the beneficial compounds created by the colonic probiotics. Most impressive is the fact that diet-driven changes in intestinal bacteria happen swiftly and are detectable within three or four days.This speedy response of the colonic probiotics strongly suggests that within days of an increased consumption of dry beans, an individual may have already begun reduce his or her risk of colon cancer.”

Beans have many protective effects make it a habit to include it daily in your meals. Here is a recipe using lima Beans. You can use any beans that you like to start. Learn about Lima Beans historical origins and then try cooking the tasty recipe provided below.

History of Lima Bean

Lima beans are a large, white to pale yellow bean and very popular in the United States.

 Lima bean is also known as butter bean or Madagascar bean. The beans are of Peruvian origin. Archaeological evidence dates them back to 7000 BCE. They were domesticated in both Central and South America around 5000 BCE and European slave traders took the bean to Africa, from where it traveled to Asia. Lima beans are now grown in many tropical, sub tropical and warm temperate regions of North America, Africa and Asia.

The Spanish brought the lima bean to Europe and featured it in their unique cuisine.  Here is a tasty recipe preparation you may like from Barcelona.

Barcelona Limas

Ingredients:

1 pound dried baby lima beans
l-large onion, chopped
2 green peppers, chopped
1-tablespoon olive oil
2 cups peeled and chopped tomatoes
¼ teaspoon cayenne
½ teaspoon oregano
¼ teaspoon ground cumin
Salt (dash to taste)
1-½ cups grated cheddar cheese (reserve ½ cup)

Directions how to prepare:

1. Cook beans according to basic direction on bean package. Drain when cooked
2. Sauté onion and green peppers in oil until soft
3. Combine beans with all ingredients except ½ cup of the cheese.
4. Pour into a shallow baking dish and bake, uncovered, at 350 degrees Fahrenheit for about 30 minutes or until bubbling.
5. Sprinkle remaining cheese on top and return to the oven for a few minutes or until cheese melts.

Serves 6

This is delicious with corn bread and a tossed salad