Are Beans a Carb? 🫘
Let's get into it with Chelsea of A Legume a Day
We are lucky to live in the time of the internet where we can easily connect with likeminded people. I came across Chelsea of A Legume a Day on Instagram and have been obsessed with her content ever since. Chelsea is a true bean fanatic. Chelsea has her PhD in Food Science and Human Nutrition from Colorado State University, where her doctoral research focused on translational efforts to promote bean intake to consumers to advance public and environmental health.
Today, Chelsea hosts a podcast where she interviewers bean experts, develops bean recipes, and posts fun bean content on her Instagram. From her bean-themed wardrobe to her bean doll, she takes everywhere, beans are pretty much always on Chelsea’s mind.
In this interview, I wanted to lean into Chelsea’s expertise in nutrition to get to the bottom of some of the myths surrounding beans that I believe, prevent more people from eating them.
What do you think Americans misunderstand about beans?
People don’t realize just how versatile beans are. Many people in the United States think of beans in chili, refried beans, and a couple of other dishes—all of which are wonderful- but there are many other fantastic, delicious ways to eat beans, too.
What is one thing you wish more people knew about beans?
I wish that people could all have an ah-ha moment and realize just how versatile, delicious, and easy beans are. Often, people think that beans are hard to prepare, and/or they just aren’t familiar with how to use beans. But once you see how magical beans are in the kitchen, and all the benefits they offer, you can’t help but fall in love with them. Puree them in dips, baked goods (that’s right, savory baked goods but also bean desserts!), and smoothies. Make bold-flavored bean salads that showcase seasonal produce. Add them to sandwiches, wraps, casseroles, and more. Embrace the many types of beans with their unique flavors and textures, and revel in how beautiful beans are, and how they get along with all other ingredients.
Having studied nutrition, for people who associate beans with carbs and that it is the equivalent of eating bread for dinner, can you help explain the difference?
The carbohydrate quality of beans is high, partly thanks to their high dietary fiber content. For example, the healthy, complex carbohydrates in beans are digested more slowly than the simpler carbohydrates in refined grains. Therefore, you don’t get the same glucose spike you see with white bread or rice. This means that beans help regulate our blood sugar levels. Plus, with that dietary fiber and protein, they help keep us satiated. Not to mention, beans also have other important nutrients, like potassium and folate.
I like to think about beans as the new grilled chicken. I used to add chicken to everything, thinking it was the best way to get my protein at every meal. Can you explain why beans might be nutritionally more similar to chicken or why, when added to a soup or salad, it can be considered a full meal?
I love this comparison! Protein is always top of mind for people, so let’s get right to it: both chicken and beans pack some great protein. Yes - certain ways to eat chicken can offer more protein than beans do on a per-calorie basis, but not always. And choosing beans does not mean you are skimping on protein, by any means! In fact, 1 cup of cooked beans has about 15 grams of protein, meaning we are getting lots of protein from them - and all that protein in only about 200 calories! (Yes, of course that depends on how you prepare them, but I’m talking beans that have not had any fat added during cooking.) Depending on what part of the chicken and on whether you eat the skin, chicken can have a fair amount of fat, whereas beans are naturally extremely low in fat. Whereas chicken does not have any dietary fiber, beans are one of the best sources of fiber we can eat. I am not saying you should never have chicken! Just pointing out some of the nutritional comparisons.
Enjoying beans as part of a diverse, healthy diet - for instance, by enjoying them with whole grains and/or with vegetables in soups or salads - is a great way to ensure a balanced diet. I love using beans as the source of protein in my salads, and knowing that the fiber content of the meal is also much higher thanks to the beans.
How will the increased consumption of beans change the American diet?
I am a firm believer that eating more beans could revolutionize the American diet, and I think the science is behind me. Over 90% of Americans do not meet the recommendation for dietary fiber. Beans, as one of the richest natural sources of dietary fiber (as you can see in the tables here), are perfectly positioned to change that, allowing us to reap all the benefits of fiber, such as gut health. In addition to other nutritional (e.g., more potassium, less saturated fat) and health wins, there are also significant implications for planetary well-being. This post highlights findings from a recent study that shows how adding more beans and other pulses (e.g., chickpeas, lentils) can improve nutrition.
What is your favorite bean?
It’s too hard to pick a favorite! I probably eat the most pinto beans because I live in Colorado and go to Nebraska often, and both states are big pinto bean producers. In fact, the number one bean grown in the United States is the pinto bean. I am lucky and get lots of freshly harvested pinto beans. I also really enjoy Mayocoba beans, which are buttery, creamy, and have a mild flavor, meaning they work well in almost any dish. Calypso beans are another one of my favorites, and I order them from my friend Kevin (Sheridan Acres) who farms in Michigan. They are an absolutely stunning bean, with a delightful texture and taste.
What is your favorite way to eat beans?
Honestly, as is. Having a bowl of beans in their bean broth is my favorite way to enjoy them, because it lets me really savor the beans. That being said, I also love eating beans in pretty much any and everything!
What is one hack you have to eat more beans everyday?
Beans for breakfast! Starting the day off with beans makes me feel like I’m setting myself up for success that day. I love beans in oatmeal. I often do a savory oatmeal, but adding pureed beans in fruity, slightly sweeter oatmeals also works well. Other ways to have beans for breakfast includes on toast, in breakfast burritos, in scrambles, blended into smoothies, pancakes, or baked goods… and the list goes on! Some of the items on this list get at an excellent hack to eat more beans: puree them! I know Danielle has shared about this before, and I completely agree. Adding pureed beans to things is a great way to add more beans.
Gems of the Week
Gift guides are everywhere - I liked this one from
. Especially this specific request: For the “Transient Childhood Bestie Who Has No Storage: a nice macrame plant hanger (hangs from the ceiling so that it doesn’t occupy counter space) and a gift card to a plant store in their home city. Or good coffee and a mug from your home city. Maybe a nice frame with a picture of you two in the grips of puberty’s cruel claws.- interviewed Camille Wynne, and she shared the recipe for the Chocolate Mendiant Shortbread I posted last week! Check out her latest newsletter and make this for the holidays.
For any coffee people out there, Theo and I are in love with 44 North Coffee based in Deer Isle, Maine and they have some incredible seasonal blends.
Mushrooms, Long a Supporting Player, Find the Leading Role: As restaurants around the country make the humble mushroom an essential main dish, home cooks can learn a few tricks for dinner, too.
I made soup mixes!! This was a vision in my mind for a long time that I was finally able to bring to life this weekend. There were a lot of steps from developing the recipe, to sourcing the materials, printing the cards and packing everything - but I was happy with the result in the end and even sold out at the market!
Pickled Red Cabbage and Chipotle Black Beans Quesadilla ✨
This can be your 20 minute lunch - I swear! You can keep good tortillas in the freezer and pull a couple out a week to defrost.
Life hack: always keep canned beans around because you never know when the mood will strike.
INGREDIENTS
Red cabbage
1 can black beans
Chipotle mayo (optional)
Any cheese
Good tortillas (like All Soups from Farm to People)
1 lime
Cilantro (optional)
Pickled onion (optional)
INSTRUCTIONS
Slice red cabbage thin, sprinkle with salt and lime and let sit
Drain and rinse can of black beans and mash or add to food processor with a squirt of chipotle mayo
Spread bean mash on tortilla with pickled onion and shredded cheese
Cook 4 min per side
Top with pickled onion and cilantro