Beans are “super-food”
From a nutritional point of view, beans can be included in the so-called super-food. In addition to being rich in macronutrients such as protein and carbohydrates, it is also rich in fiber and contains a range of micronutrients, including: magnesium, iron, folic acid, vitamin B6, etc.
One cup of beans or approximately 170g of served, cooked beans contains:
- 242 calories
- 17g protein
- 44g carbohydrates
- 0.6g fat
- 11g fiber
- 55% of the Daily Recommended Copper Intake
- 36% of DPV for vitamin B9
- 36% of DPV for iron
- 21% of DPV for potassium
- 17% of DPV for vitamin B1
- 28% of DPV for phosphorus
- 26% of DPV for magnesium
- 22% of DPV for zinc
- 16% of DPV for calcium
- 12% of DPV for vitamin B6
- 6% of DPV for vitamin B2
- 4% of GDP for selenium
The copper rich in beans is important for catabolism, ie the creation of energy and metabolism of iron (which beans are also rich in). Iron is important for the health of the blood (hemoglobin production) and blood vessels.
Let’s not forget the polyphenol antioxidants, which fight oxidative stress in the body. Chronic oxidative stress is known to lead to most chronic diseases including cancer.
And yes – once a week is not enough!
Of all the foods, beans are definitely one of the healthiest and most beloved foods.
Due to the good combination of fiber and folic acid, beans are a good “ally” in the fight against cardiovascular and colon diseases. It is especially recommended in the diet of children and pregnant women.
It also has a beneficial effect on people suffering from anemia, dental diseases, bronchitis, headache, nosebleeds and even impotence. It is effective in insomnia, osteoporosis, colds and flu, chronic fatigue and stress.
American scientists from the University of Colorado tested 6 types of beans and concluded that it also helps with various forms of cancer. According to the level of antioxidants, red, colorful and dark blue beans have up to 10 times better effect and more valuable ingredients than yellow and white beans.
And to achieve a better effect, it is desirable to consume cereals, because such a meal contains a large amount of amino acids needed by the body.
1) Rich source of protein
The proteins we take into our diet play a vital role in the body’s recovery process, a process that constantly occurs at the cellular level. They also have a number of other roles, including the transport of nutrients, the role in the synthesis of certain hormones, and enzyme activity.
Beans are rich in various amino acids. Amino acids are the building blocks of proteins. Of the 20 amino acids that make up all the proteins that are important to humans, 9 are essential. The term essential means that the human body is not able to synthesize them on its own, so for its normal functioning we must regularly enter these 9 amino acids through the diet.
Beans contain some essential amino acids, but not all 9. However, in combination with other foods, it provides all the necessary amino acids for the body.Such legumes are especially important for those individuals who do not consume animal products. It serves as their primary source of protein.
2) Beans provide us with a sufficient amount of fiber
The recommended daily intake of fiber is 25g for women and 38g for men. Just one cup of beans, or about 170g contains 11g of fiber. That is almost half of the daily needs, satisfied in one meal!
The importance of fiber for the health of the intestinal microflora, and thus for the overall health of man is great. Among the most important positive effects of fiber are: maintaining the health and peristalsis of the small intestine, as well as the colon, nourishing the beneficial microflora, ensuring the gradual release of blood glucose and reducing “bad” blood cholesterol.
In addition, beans contain starch that is resistant to breakdown by the body’s digestive enzymes. This way the starch acts similarly to the fiber. Also, this resistant starch, when fermented by the intestinal microflora present, creates beneficial components called short-chain fatty acids. Such fatty acids play an important role in the metabolism of carbohydrates, fats and certain vitamins.
3) It can be very helpful in the weight loss process
Its composition plays a key role in helping beans lose weight.
First, it contains a solid percentage of fiber. This helps because such fibers are a significant percentage of the mass of beans, and have no caloric value. Also, as mentioned earlier, fiber provides a gradual absorption of glucose into the bloodstream. This further means a constant blood sugar level in the long run, which in turn means a longer period of satiety.
Second, it contains very little fat and not so much carbohydrate. These are actually the most concentrated sources of energy and calories that can be stored. In addition, protein-rich foods, such as beans, have been linked to lower levels of the hormone ghrelin, which is considered a hunger hormone. Thus, in the long run, eating such foods can lead to a naturally reduced need for calories, ie high-calorie foods. Several scientific studies (conducted at long intervals) on the association of legumes (including beans) with weight loss show similar results. Namely, people who regularly eat legumes have a 22% lower risk of obesity and a 23% lower risk of fat around