One cup of black beans provides more than half of an adult's folate needs and more iron than six ounces of ground beef. Beans are also rich in protein, copper, magnesium, fiber, potassium, and those mysterious, not-well-understood compounds called phytonutrients. Most beans are also low in fat--yet beans generally cost pennies per pound.
Despite their reputation, beans don't have to cause major gastric embarrassment. Just be sure to cook beans until they're soft or use canned beans. Rinse cooked or canned beans thoroughly before use and give your system time to adjust by building your portion size slowly.
