Beans for better health

Need a staple in your diet that's low in fat and loaded with protein, fiber, and slow-burning carbohydrates? Then this article is for you. It's all about beans.

It seems canned beans work in a pinch but if time permits, beans prepared from scratch are the best. Here's how to get the most bang for your beans:

• Wash and pick over beans to remove small stones and other foreign matter.

• Soak beans for eight hours, or overnight, in cold water. This makes them less likely to cause gas.

• If you're short on time, cover beans with cold water, bring to a boil, and simmer for two minutes. Remove from heat and allow them to sit, covered, for one hour.

• Discard soaking water. This gets rid of the starches that cause gas.

• Store dried beans in a tightly-sealed container in a cool, dry area. Beans kept longer than 12 months lose moisture and may require longer cooking. Age never diminishes nutrient value.

• Refrigerate cooked beans for up to five days. Freeze them for up to six months.

• One cup of dried beans equals three cups of cooked beans.