Beans are low in fat and loaded with nutrients, and we'd probably eat more of them if they weren't also loaded with flatulence-producing enzymes. There are ways to enjoy beans without having to forego social appointments, however. One is to change the water from time to time while you're soaking or cooking the beans. Pouring off the water helps gets rid of the indigestible complex sugars that create gas in your intestine. It also helps to cook the beans thoroughly, until they can be easily mashed with a fork. Most bean aficionados prefer dried beans, but canned beans are also available. These don't need to be cooked, but they tend to be saltier and less flavorful than reconstituted dried beans.

Dry beans are those that are harvested dry and ripe. Dry edible beans are used for human food. They are an excellent source of protein, fiber and energy. Dry edible beans are legumes because they enrich the soil with nitrogen, which is important for growing healthy crops and maintaining soil quality. New World explorer Christopher Columbus found beans in Cuba during the 16th century and took them back to Europe, where they were considered to be a special treat.

Once described as the "poor man's meal", the bean plays a critical role in feeding today's world. With the exception of meat products, this Michigan specialty is the highest source of protein available. Beans also have more fiber than any other unprocessed food. They are low in sodium and fat and high in calcium, phosphorus, potassium, thiamine and niacin. They help reduce blood cholesterol levels and their low amounts of sodium and fat help protect against heart disease.

White Kidney or Cannellini:
the subtle, delicate flavour of this bean make it an ideal low-fat base for dips, spreads or as an alternative to white or navy beans.


White hylum Soybeans:
While a traditional favourite used in numerous ways in Pacific Rim Countries, soybeans now enjoy widespread use on many continents, particulary in processed foods.


Light red Kidney:
While many other beans can also be used, the red kidney is the odds-on favourite for use in chili con carne.It's also great in other Mexican-style dishes or in salads.

Black Turtle: Popular in Mexico and other Central and South American countries, this round beans nutty flavour is proving popular everywhere, particularly in salads and soups.


Cranberry or Romano:
this beige and deep red colourd bean has been a traditional favourite in Italian, Spanish and Portugese recipies but is catching on on many other countries as a colourful alternative.


White or Navy:
Sometimes also called pea beans, the white is a popular favourite in many countries but has been considered a staple part of British diets in particular.


Pinto:
Used extensively in refried beans, this aptly-named brown-speckled bean is also popular in soups and salads everywhere.


Dutch Brown:
While a traditional in Europe for its delicate flavour, this golden brown bean has only recently been introduced in North America, thanks to the Great Canadian Bean Company.


Dark Red Kidney:
Similar to light red kidney, yet with a more intense flavour, the dark red is popular in most countries in salads and casseroles.


Red Speckled Sugar bean:
Shaped like regular limas but with a speckled, reddish-brown appearance, these beans have a rich, nutty flavor.