Yes, eating beans can have a positive impact on children’s height. Beans are a good source of protein, which is essential for growth and development. They are also a good source of other nutrients that are important for height growth, such as iron, zinc, and calcium.
A study published in the journal Pediatrics found that children who ate beans regularly were taller and had a higher body mass index (BMI) than children who did not eat beans. The study also found that children who ate beans had a lower risk of stunting, which is a condition characterized by low height-for-age.
Another study, published in the journal Nutrition Research, found that children who ate beans regularly had a higher level of insulin-like growth factor 1 (IGF-1) in their blood. IGF-1 is a hormone that plays a key role in growth and development.
While eating beans does not guarantee that a child will be tall, it can help them reach their full height potential. It is important to note that height is also determined by genetics and other factors, such as diet and exercise.
Nutritional Value of Beans
Beans are a nutrient-rich food that is a good source of protein, fiber, and other important nutrients. Here is a breakdown of the nutritional value of a one-cup serving of cooked black beans:
- Calories: 225
- Protein: 15 grams
- Fat: 1 gram
- Carbohydrates: 45 grams
- Fiber: 15 grams
- Iron: 20% of the Daily Value (DV)
- Calcium: 8% of the DV
- Magnesium: 21% of the DV
- Phosphorus: 25% of the DV
- Potassium: 21% of the DV
- Folate: 74% of the DV
Beans are also a good source of other nutrients, such as zinc, copper, manganese, selenium, and vitamins B1, B6, E, and K.
Beans are a particularly good source of plant-based protein, making them a good choice for vegetarians and vegans. They are also a good source of fiber, which can help to keep you feeling full and satisfied after eating.
Beans are a versatile and affordable food that can be incorporated into a variety of dishes. They can be added to soups, stews, salads, and chili, or they can be used to make burgers, tacos, and other main dishes.
Types of Beans
Beans can be classified into various categories, each with its unique characteristics and uses. Here are some of the most common types of beans:
1. Legumes: A Diverse Family – Legumes encompass a broad range of beans, including chickpeas, lentils, and various others. They are known for their high protein and fiber content, making them an excellent choice for vegetarians and vegans.
2. Broad Beans (Fava Beans) – Broad beans, also known as fava beans, are large, flat, and green. They have a nutty flavor and are often used in Mediterranean and Middle Eastern dishes.
3. Kidney Beans – Kidney beans are kidney-shaped and come in various colors, including red and white. They are commonly used in chili and bean salads.
4. Black Beans – Black beans have a deep, rich flavor and are frequently used in Latin American and Caribbean cuisines.
5. Pinto Beans – Pinto beans are beige with speckles and are widely used in Mexican cuisine, especially in refried beans.
6. Chickpeas (Garbanzo Beans) – Chickpeas are round and beige, known for their versatility in dishes like hummus and curries.
7. Lima Beans – Lima beans are green and have a buttery texture, making them perfect for soups and stews.
8. Green Beans – Green beans are long and slender, often enjoyed as a side dish or in casseroles.
9. Navy Beans – Navy beans are small, white, and oval-shaped. They are a key ingredient in classic baked beans.
10. Soybeans – Soybeans are small, round, and yellow and are the primary source of soy-based products like tofu and soy milk.
How to Get Your Child to Like Eating Beans
- Start early. The earlier you introduce beans to your child’s diet, the more likely they are to accept them. You can start by offering them mashed beans or bean puree. As they get older, you can offer them whole beans in a variety of dishes.
- Make it fun. Get your child involved in preparing and cooking beans. Let them help you choose the type of beans you want to buy, and let them help you measure and add ingredients. You can also make bean-themed snacks and dishes, such as bean burgers, bean tacos, and bean salad.
- Offer variety. There are many different types of beans, each with its own unique flavor and texture. Experiment with different types of beans to see which ones your child likes best. You can also try different ways of cooking beans, such as roasting, baking, and mashing.
- Be patient. It may take some time for your child to accept beans. Don’t get discouraged if they don’t like them at first. Keep offering them beans in different ways, and eventually they may come around.
- Serve beans with other foods that your child likes. For example, you could serve black beans with rice and cheese, or pinto beans with tacos.
- Make bean-based snacks and dips. For example, you could make hummus with chickpeas, or bean salad with black beans and corn.
- Add beans to smoothies and soups. This is a great way to sneak beans into your child’s diet without them even knowing it.
- Be a good role model. Let your child see you eating beans and enjoying them.