Cold winter days a perfect time for a pot of beans. Beans are just as nutritious as they are flavorful. Rich in B vitamins, including thiamin, niacin, B6, and folacin, beans are an excellent source of plant food protein. Although beans are not complete protein, lacking some essential amino acids, you can over come this deficiency by eating them with grains, seeds, or a small amount of animal protein. Serving pinto beans with a slice of whole-grain bread is as complete a protein as a piece of chicken.

Beans are low in fat. Most only contain a tiny percentage of total calories in polyunsaturated fat, while red meat may contain up to 70 percent of calories in saturated fat. Fiber is another advantage. On the average, beans offer more fiber than almost any food except cereal brans.

If you don't know beans about selecting and preparing different beans, take the guesswork out with these helpful hints. The calorie counts are for ½ cup cooked beans and all should be soaked first for 4-5 hours.

Adzukis, or adukis, favored in Japanese cuisine, have a delicate flavor. Complemented by rice or millet; combine well with squash, onion, and kombu. Cooking time: 1 hour. Calories: 146.

Black beans, popular in soups, South American and Mexican food, have a rich, earthy flavor. Good with rice or corn. Cooking time: 1.5 to 2 hours. Calories: 150.

Kidney beans are great in chili, soup, stew, and salads. Bland. Cooking time: 1.5 to 2 hours. Calories: 109.

Lima beans are good in soups, casseroles, succotash. Cooking time: 45 minutes (small) to 1.5 hours. Calories: 95.

Pinto beans are essential in TexMex and Mexican food. Mild, earthy flavor. Cooking time: 1.5 to 2 hours. Calories: 140.

Red beans are distinctive and savory, good in soups, stews, salads, and particularly with rice. Interchangeable with pinto beans. Cooking time: 1.5 to 2 hours. Calories: 145.

Soy beans are bland and don't work well on their own. Best in casseroles, pates, or spicy salads. Highest in protein. Cooking time 3+ hours. Calories: 127.

White or Great Northern beans (also called navy beans) are mild-tasting and hold their shape. Best for soups or casseroles. Better taste when slow-simmered. Cooking time: 1.5 to 2 hours. Calories: 110.

A concern many people have about eating beans is flatulence. It can be a problem, especially if your body isn't used to beans. The good news is that your body does adjust to beans after a period of time. Start out by eating small portions. Here's a tip from Jane Brody's Good Food Book (W. W. Norton) that she claims can reduce flatulence by 60 percent:

Soak beans in a ratio of 1 cup beans to 9 cups water for 4 or 5 hours or overnight. Drain and cook for ½ hour in fresh water using the same proportions as before. Drain again. If the beans are not yet soft, add the same amount of fresh water and cook until done.

Key tips: Cook beans thoroughly. Don't mix with other gas-producing foods, such as cabbage. Add a bit of baking soda to the soaking water. Add ginger, which is said to help reduce the gassy effects of beans. Soak beans with a strip of kombu, a broad-leaved sea vegetable, which adds flavor and aids digestion.

Cold winter days — a perfect time to enjoy a warm pot of beans.