It's time to sing the praises of dry beans.  Here are some high notes that a song about beans would include:

Taste. Cooked dry beans are a dietary staple in many parts of the world, and not just because of their low cost.

Convenience. What could be more convenient than a can of cooked dry beans just waiting to be transformed into a dip, main dish, sandwich, soup, salad, or satisfying side dish! No refrigeration, peeling, or - depending on the recipe - additional cooking needed. "Canned beans may be stored up to 12 months in their original sealed cans," according to the American Dry Bean Board.

Cost. A drained and rinsed 15- to 16-ounce can of cooked dried beans provides about three one-half cup servings or enough beans for two main dishes; the cost ranges from about $1 to $1.50 per can. Beans are frequently recommended as a nutrient-dense source of low-cost protein.

Weight management. Beans are high in fiber, which provides a sense of satiety or fullness that helps reduce food cravings. Depending on variety, a half cup of cooked dry beans averages about 120 calories. This caloric level is only 6% of the TOTAL calories for a 2,000-calorie meal plan.

Heart health. Beans provide heart-healthy amounts of folate, an essential nutrient that helps protect against heart disease. Fiber, especially soluble fiber, may reduce our risk for heart disease by helping lower cholesterol. A half cup of cooked dry beans provides about 6 grams of fiber, of which 2 grams is soluble fiber. Beans contain NO cholesterol, are virtually fat free, and unless sodium is added during canning or cooking, are low in sodium.

Diabetes management. Beans' fiber and low glycemic index can help persons with diabetes maintain normal blood glucose levels and a healthy body weight, both important in the control of diabetes.

Cancer. The folate, fiber and low glycemic index of beans also may help lower the risk of cancer.

Healthy pregnancies. Folate in beans is especially beneficial to women of child-bearing age. Folate may help reduce the risk of birth defects like spina bifida (a potentially crippling defect) and anencephaly (a fatal defect where a part of the brain never develops). Since a woman may not realize she is pregnant during the early weeks of pregnancy, all women of childbearing age are advised to get 400 micrograms (mcg) of folate daily. (NOTE: the term "folic acid" refers to the synthetic form of folate found in supplements and added to fortified foods.)

CCEFM Nutrition Program Educator Connie Breda shows several kinds of beans in Extension's Teaching Kitchen in Johnstown.