Beans
What are Beans?
Whether pinto beans, garbanzo beans, or black beans, these naturally gluten-free plant foods are members of the legume family. Growing in 4,000 varieties in the United States, beans are the edible seeds of plants [1]. Also members of the legume family are lentils, peas, and peanuts and are similar in nutrition to beans.
Beans carry an impressive array of nutrients, including protein, fiber, calcium, iron, zinc, magnesium, folate, potassium, and inflammation-fighting antioxidants. Along with their rich reputation, beans carry a bad wrap for increasing gas and flatulence, but you can lessen the toot-producing gasses by soaking the beans in water prior to cooking them, to make them easier for your child to digest.
If you’ve bean wondering if beans are helpful for a child with autism, keep reading to find out!
Are Beans Beneficial for Autism?
Absolutely! Beans are bursting with various must-have nutrients for children with autism, including protein, fiber, calcium, iron, zinc, magnesium, folate, and potassium. Studies highlight that children with autism consume fewer nutrients such as calcium, zinc, protein, and fiber, so eating beans regularly can help ensure they get enough [2, 3].
Children with autism might be more prone to low bone density due to poor intakes of bone-supporting nutrients, lack of exercise, and taking certain medications. [4, 5]. Beans carry ample calcium and potassium to help with bone strength and overall health.
Digestive upset and poop problems can persist in autism, signaling your child’s gut may need some extra care. Studies state children with autism can have gut imbalances, where harmful bacteria can overcrowd good bacteria and cause symptoms [6]. Luckily, dietary fiber can help increase gut diversity and help establish a healthy balance [7]. On top of that, the fiber and magnesium in beans may help soften hard stools as long as your child sips enough water, too.
Beans are an excellent source of non-heme iron, the type of iron found in plants. Eating beans to help maintain healthy iron levels can lessen the chances of iron deficiencies, which could worsen behavioral and communication problems [8]. Pair beans with a vitamin C rich food such as bell peppers or tomatoes to increase iron absorption.
Further, beans are full of folate, a B vitamin necessary for critical functions such as making DNA and breaking down protein into amino acids [9]. And for kids with autism? Adding beans to their eating routine may help keep their levels sufficient for their bodies to carry out these critical jobs.
Nutrient Breakdown
In a half cup of black beans [10], you’ll find:
114 calories
7.5 g protein
0.5 g fat
20 g carbohydrates
7.5 g fiber
23 mg calcium
2 mg iron
1 mg zinc
60 mg magnesium
128 mcg folate
306 mg potassium
Ways to Enjoy Beans
Bean burritos and quesadillas
Bean dip with chips
Beans as a pizza topping
Beans blended into soups to thicken them up
Bean burgers with potato wedges
Crunchy beans (roasted) (try Bada Bean Bada Boom snacks!)
Rice and beans
Cheesy bean skillet
Bean pudding
Blend beans into batters for cookies, brownies, or fruit pizza crusts (try our Black Bean Brownies! You can’t even taste the beans.)
Bean Alternatives
If your child doesn’t like beans yet or is sensitive to them, here are some alternatives that are similar in nutritional value!
BOTTOM LINE:
Beans are chock-full of nutrients, including protein, fiber, calcium, iron, zinc, magnesium, folate, and potassium - all necessary for optimal health. Not only are they affordable and easy to prep, but you can use beans in countless recipes, from savory to sweet.
Authors
Written by: Gaby McPherson MS, RDN, LDN
Edited & Reviewed by: Brittyn Coleman, MS, RDN/LD, CLT
