Broad beans, like other legumes, have many nutritional benefits. First of all, it is high in protein, which can be an alternative to animal protein. It is also a very rich source of folic acid - 100 g of raw broad beans covers 106% of the daily requirement for this valuable vitamin. What kind of vitamins in broad beans? Does broad beans make you fat? What nutritional and healing properties does broad beans have and to whom and why can they be harmful?

Broad beans , like other legumes, is a treasure trove of vitamins and nutrients. It is valued for its numerous healing properties. Broad bean incl. binds bile acids in the large intestine, and thus lowers the concentration of LDL cholesterol in the blood.

In turn, thanks to the high content of folic acid, it can prevent the occurrence of malformations in the fetus and support the treatment of anemia. Check out the other he alth-promoting properties of broad beans.

Medicinal properties of broad beans

Why is it worth eating broad beans? The answer is simple: broad beans have a number of he alth-promoting properties, which makes them excellent both as a snack and an ingredient of the main course.

The most important pro-he alth properties of broad beans:

  • helps in the treatment of anemia
  • reduces the level of bad cholesterol
  • gives you a feeling of satiety for a long time, reducing the urge to snack
  • supports the weight loss process
  • regulates blood pressure
  • improves mobility in Parkinson's disease
  • improves the work of the circulatory system

Let's take a closer look at some of the he alth-promoting properties of broad beans.

  • Broad beans for cardiovascular diseases

Broad beans are a great alternative to meat, specifically animal protein. In 100 g of cooked broad beans there is as much as 7.60 g of protein. Therefore, broad beans can be found in the diet of, among others people suffering from cardiovascular diseases who must limit their consumption of meat rich not only in protein, but also in unhe althy saturated fatty acids.

In addition, broad beans are lowsodium content, it is rich in potassium and soluble fiber, which helps to reduce blood cholesterol levels and thus regulates blood pressure.

  • Beans helpful in the treatment of anemia

Broad beans are helpful in treating both microcytic anemia - a consequence of iron deficiency, and megaloblastic anemia caused by a deficiency of folic acid and vitamin B12.

Both iron and folic acid are essential in the production of red blood cells, which transport oxygen to all cells in the body. With both types of anemia, this process is disturbed.

Broad beans are a very good source of folic acid, therefore, with the simultaneous intake of adequate doses of vitamin B12 from other sources, it effectively helps in the treatment of megaloblastic anemia.

  • Eating broad beans in Parkinson's disease

Some anti-Parkinson drugs are based on broad beans because they are a natural source of levodopa, a biologically active form of dopamine (a neurotransmitter responsible for sending impulses between nerve cells). Levodopa can pass from the blood to the brain, where it is converted into the missing dopamine, thereby improving the patient's mobility.

However, according to specialists from the University of Maryland Medical Center, people with Parkinson's disease who take levodopa tablets and want to eat broad beans should consult their doctor first. Studies have shown that broad beans prevent the proper use of the drug, significantly increasing its concentration in the blood.

  • PEA - nutritional value and he alth properties
  • Green beans - healing and nutritional properties
  • BEANS - nutritional value, bean species, preparation methods
Important

Nutrition facts of cooked broad beans

Nutritional values ​​of boiled broad beans (per 100 g)

  • Energy value - 110 kcal
  • Total protein - 7.60 g
  • Fat - 0.40 g
  • Carbohydrates - 19.65 g
  • Fiber - 5.4 g

Vitamins

  • Vitamin C - 0.3 mg
  • Thiamine - 0.097 mg
  • Riboflavin - 0.089 mg
  • Niacin - 0.711 mg
  • Pantothenic acid - 0.157 mg
  • Vitamin B6 - 0.072 mg
  • Folic acid - 104 μg
  • Vitamin A - 1 μg
  • Vitamin K - 2.9 μg

Minerals

  • Calcium - 36 mg
  • Iron - 1.50 mg
  • Magnesium - 43 mg
  • Phosphorus - 125 mg
  • Potassium - 268mg
  • Sodium - 5 mg
  • Zinc - 1.01 mg

Data Source: USDA National Nutrient Database for Standard Reference

How to eat broad beans

How to eat broad beans - with or without skin, cooked or raw? The answer to this question is simple: either of these methods is good. Broad beans can be eaten both raw and cooked.

Young grains can be eaten right out of the pods because their skin is not too hard yet. Moreover, broad beans contain the most vitamins. The broad beans can also be steamed or in lightly s alted water. Unfortunately, traditional cooking causes a loss of about 40 percent of the vitamins and minerals contained in broad beans.

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Broad beans and slimming. Is broad bean fattening?

Boiled broad beans in 100 g contain not little, because as much as 110 kcal, but thanks to the low fat content and a large amount of soluble fiber, it is one of the desirable components of a slimming diet. Broad beans can help you control your weight as it slows down the digestive process and makes you feel full for a long time. In addition, it is rich in folic acid and B vitamins - substances necessary for the proper functioning of the nervous system. Therefore, broad beans will help you survive the weight loss crisis.

Can you eat broad beans while pregnant?

According to the recommendations of specialists from the Food and Nutrition Institute, a pregnant woman should consume at least 400 micrograms of folic acid daily. Vitamin B9 is involved in the process of growth and development of new cells, and thus may prevent the occurrence of severe malformations in the fetus. 100 g of fresh broad beans contain as much as 423 micrograms of this valuable vitamin, thereforecovers 106% of the daily requirement for folic acid.

However, if you do have gestational diabetes, look for other sources of folate. The glycemic index of cooked broad beans is as high as 80 (GI of raw broad beans=40), therefore the broad beans are too much of a burden on the diseased pancreas. For the same reasons, every diabetic should limit its consumption.

Who can be harmed by broad beans?

Broad beans are not recommended for people suffering from gout. In these patients, the body, for unknown reasons, produces large amounts of uric acid, which accumulates in excess in the body. Uric acid is the end product of the transformation of purines, which are found, among others, in in bob. Some patients may develop complications, including to kidney stones associated with the precipitation of urate.

In addition, broad beans can occasionally causesevere allergic reactions. Symptoms of the disease after eating broad beans usually occur in people suffering fromfavism(the so-calledbean disease ) - a genetically conditioned disease associated with a deficiency of glucose dehydrogenase 6-phosphate (G6PD enzyme).

Bob should be avoided by people with digestive problems because it causes gas and over-fermentation in the intestines. Bloating and gas are caused by oligosaccharides that are not digested or broken down by gut bacteria. However, you can avoid stomach problems by cooking the beans properly.

This will be useful to you

How to cook broad beans

For cooking, choose only those grains that are deep green, without stains, with a pleasant, fresh smell and a nice, smooth skin. Then rinse the broad beans thoroughly under a stream of cold water. Put broad beans into a pot, pour water (there should be 2 times more than broad beans) and add 1 level spoon of sugar.

Bring to a boil and season with a pinch of s alt (you can also add a few sprigs of dill or crushed garlic). Cook the broad beans, covered, over high heat until soft. Young grains are usually cooked for about 15 minutes, the older ones a little longer (even 30 minutes).

How to cook broad beans so that they do not cause gas?

Pour the broad beans with very hot water and set aside for an hour. Then pour out the water and re-cook the broad beans in fresh water, adding a pinch of s alt at the end of cooking.

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