Beans provide a lot of benefits.
This is a cheap food, easy to process and easily combined with other foods. It is also a delicious medium and high in fiber and the protein plants.
In fact, beans can be classified into protein and vegetable groups in your diet.
Although there are many health benefits, beans can also cause problems for some people.
Here we will learn more about nutrient content and the effect of beans on health.
What is beans?
Beans are seeds from the genus tree Phaseolus - a species pea's tree .
This plant originated in Central and South America from thousands of years ago. Today, beans have become an important source of food for people around the world.
Common beans in America are black beans, kidney beans (kidney), peas (navy), fava (beans) and peas (pinto) .
Photos of some types of beans:
Each type of bean contains different nutritional ingredients. For example, 171 grams of boiled pinto beans will be provided :
- The protein: 15 grams.
- Fat: 1 gram.
- Carbon hydrate: 45 grams.
- Fiber: 15 grams.
- Iron: 20% of the daily recommended amount (RDI).
- Calcium: 8% RDI.
- Magie: 21% RDI.
- Phosphorus: 25% RDI.
- Potassium: 21% RDI.
- Folate: 74% RDI.
- Reasonable content of B vitamins (B1, B6), vitamin E, vitamin K, zinc, copper, manganese and selenium.
Nutritional composition of other beans is also quite impressive.
One thing worth noting is passing High protein content but there is hardly any comparable vegetable food.
For this reason, they are considered an important source of protein in the vegetarian diet.
Conclude: Beans have many types. This is a high protein, fiber, vitamin and mineral food but low in fat and calories.
Beans can support weight loss
Beans can be one of the best foods for weight loss.
They are high in protein and fiber, but low in calories. Protein and fiber are two of the most effective nutrients weight loss the best .
A study shows that high fiber diets from beans can help participants reduce hunger. They also lost 1.4 kg in 4 weeks .
Another study showed that eating beans can improve nutrition during meals, reduce body weight and reduce belly fat .
Conclude: Beans are rich in protein and fiber, but low in calories. Eating lots of beans can help you lose weight.
Beans may help strengthen cardiovascular health
Heart disease is the leading cause of death worldwide.
Interestingly, eating beans and other legumes regularly can help reduce the risk of heart disease .
An evaluation of 26 studies showed that a diet rich in protein and legumes can significantly reduce (an important risk factor for heart disease) .
Eating beans can also improve other heart disease risk factors. This food is believed to help lower blood pressure, boost beneficial HDL cholesterol and reduce inflammation .
Conclude: Beans can help reduce the risk of cardiovascular disease by reducing LDL cholesterol, lowering blood pressure and reducing inflammation.
Beans can help fight type 2 diabetes
There is evidence that beans are one of the good foods for diabetics.
Beans are high in fiber with about 5 to 8 grams per serving. They also have quite low .
Foods with a low blood sugar index help lower blood sugar levels, which is important for diabetes control.
A diet high in beans can reduce blood sugar levels and in the blood - a measure of blood sugar levels over time .
In one study, blood sugar, insulin and triglyceride levels were significantly reduced when diabetics ate beans instead of Red meat .
An evaluation of 41 controlled studies also showed that legumes and other legumes may reduce blood sugar, insulin and HbA1c .
Conclude: Research shows that beans can improve health status in people with type 2 diabetes. This effect is largely due to high fiber content and low blood sugar index.
Some types of beans contain harmful substances
Although in general it is one healthy food But there are some types that contain toxins. For example, silkworm beans contain toxins that affect people who lack enzymes .
For these people, eating fava beans can cause a condition called favism. may cause because toxins in beans cause red blood cells to be destroyed .
Other types of beans - especially kidney beans - contain a toxic lectin called usually in raw beans or undercooked beans. This substance can cause nausea, vomiting and stomach pain .
To avoid eating phytohaemagglutinin, make sure that the beans are cooked before eating .
Beans also contain a substance called Phytic acid , can impair mineral absorption. However, we can reduce this amount by implementing processing methods before eating.
Conclude: Beans can be toxic in cases where the beans are not cooked or the person eating them is deficient in certain enzymes. It is best to cook the beans really well.
Beans can cause bloating for some people
For some people, beans can cause flatulence or stomach pain.
The reason is because beans contain a small amount of sugar named can cause digestive problems .
However, use reduced flatulence products Soaking beans or boiling dried beans can reduce up to 75% of oligosaccharide .
One study has shown that many people mistakenly believe that eating beans will definitely cause bloating. In fact, only about half of those who eat beans have this symptom .
Conclude: Beans can cause flatulence for some people, but methods can be taken to prevent this problem.
Beans are extremely healthy and nutritious foods
Either way, the bean is very close to the perfect food title.
This food is nutritious, healthy and contains a certain amount of most of the nutrients your body needs.
Although beans can cause digestive problems for some people, most problems can be avoided with proper cooking and processing methods.
Another important thing is that beans cost cheap compared to most other nutritious foods.
This makes nut beans one of the most nutritious foods on earth.