You eat beans? If not, start. It is the most valuable food that the earth produces. About 400 species of beans are cultivated around the world. It is resistant to harsh climatic conditions, it can be stored for a long time, it contains many nutrients. Check the properties and nutritional values of beans and how many calories (kcal) they have.
Beansis a plant of the legume family, which has many properties and nutritional values. All varieties contain a lot of vegetable protein. They differ in the composition of mineral elements and energy value.
The individual species of beans also differ in size and color, ranging from white (Jas, Cannellino, Boston), through beige with dark spots (pinto or with black eye), fine green (flageolet), pink called kidney, to black, the most popular in Latin America. Dried beans also include Asian aduki and mung seeds.
Beans - he alth benefits
Beans are rich in potassium, calcium and phosphorus. Contrary to peas, it does not contain sodium. Some of its species contain iron (haricot), folic acid (mung, pinto, with a black eye), selenium (with a black eye) and zinc (red, kidney and black beans), which is beneficial especially for men.
Beans also have easily digestible starch and substances that inhibit the growth of cancerous tissues (protease inhibitors), as well as soluble fiber that helps remove excess cholesterol from the body. Unfortunately, it also has disadvantages - it causes gas and gas.
Therefore, it cannot be eaten by pregnant and breastfeeding women, young children, the elderly and those suffering from constipation. In the season, they will compensate for this with green beans, equally he althy, but less caloric and easy to digest.
ImportantCanned beans - is it he althy?
Canned beans, like peas or corn, are not a very he althy choice. The inside of the cans is coated with bisphenol (BPA). BPA has a structure similar to the female sex hormone estrogen, and therefore it can affect the functioning of the endocrine system. BPA is suspected of increasing the risk:
- obesity
- type 2 diabetes
- heart disease
- thyroid disorders
- fertility problems in men
- nervous system disorders
It's better to reach for products in glass jars.
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Red beans - nutritional values, calories (in 100 g)
Energy - 127 kcal
Total protein - 8.67 g
Fat - 0.50 g
Carbohydrates - 22.80 g (including simple sugars 0.32 g)
Fiber - 7.4 g
Vitamins
Vitamin C - 1.2 mg
Thiamin - 0.160 mg
Riboflavin - 0.058 mg
Niacin - 0.578 mg
Vitamin B6 - 0.120 mg
Folic acid - 130 µg
Vitamin A - 0 IU
Vitamin E - 0.03 mg
Vitamin K - 8.4 µg
Minerals
Calcium - 28 mg
Iron - 2.94 mg
Magnesium - 45 mg Phosphorus - 142 mg
Potassium - 403 mg
Sodium - 2 mg
Zinc - 1.07 mg
Data Source: USDA National Nutrient Database for Standard Reference
Author: Time S.A
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Find out moreImportantBeans are the third source of protein (22%) after soybeans (45%) and peas (25%). It has more than meat (12-13%). Vegetable protein is less valuable than animal protein because it does not contain all the essential amino acids. It is a rich source of B vitamins, especially vitamin B1, i.e. thiamine, which has an antidepressant effect, improves memory and the ability to think logically.
Beans - sprouts and pods
Bean sprouts strengthen the immune and nervous system. They are recommended in the prevention of cancer and in chronic or spring fatigue syndromes. Phase not included.
Gardeners should include beans in their spring planting plans. The pods are the most valuable. After emptying the ripe seeds, it is a good idea to dry them and brew them all year round.
This is one of the oldest medications for diabetics known to man to lower blood sugar levels. Such infusions also have a diuretic effect, cleanse the body of toxins, alleviate the symptoms of kidney and bladder diseases, rheumatism, and reduce swelling. Applied externally, they help with skin eruptions.
- CHICKEN - properties and nutritional value of chickpeas
- LENTILS - he alth properties and nutritional values of lentils
- Green beans - properties and nutritional values, calories
Beans- how to cook?
Most of us like beans but avoid them for fear of gastrointestinal sensations. True, it is not an easily digestible food as it contains lectins that temporarily block trypsin, one of the main enzymes that digest plant protein.
When trypsin is not working, your gut bacteria activate and produce troublesome and sometimes painful gas and gas. The most difficult digestion is the peel of the beans, which are hard, and can be remedied by changing the soaked water several times before cooking.
Rinse the beans. Put it in hot water and cook, covered, for three minutes. Set aside for two hours. Pour off the water, pour freshly boiled at room temperature until the grains are covered. After another two hours, drain the water again and pour in a new one (also boiled and cooled). Soak the beans in it all night.
The next day, rinse thoroughly two or three times, pour another portion of boiled cold water and cook for an hour and a half, uncovered.
Soaking softens the beans and speeds up cooking, but changing the water causes a loss of a lot of minerals and vitamin B. If you want to keep all the treasures, boil the beans in the same water in which they were soaked (preferably for 12 hours) .
Cook it uncovered (so that harmful compounds can evaporate) and s alt only after cooking, otherwise the beans will not soften. Use only soft, boiled water. Pectin in beans combine with calcium, which is abundant in hard water, and the so-called. Calcium pectinate makes digestion even more difficult.
You can also use herbs. Add savory, cumin or fennel while cooking, and add marjoram, grinded between your fingers, to the finished dish.
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