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Beans: properties and nutritional values

Beans: properties and nutritional values



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Beans, legumes sprouting from the plant called in the scientific world Phaseolus vulgaris L., also at the basis of the diet of ancient populations. The Conquistadores bring him to Europe, once they have discovered the Americas, and he immediately conquers us.

Even today they are a very popular food, we find them fresh, dried or canned. The former must be shelled and cooked in a short time or frozen, canned ones are more practical, dry beans also require soaking, so time and patience: they are clearly less practical. To better enjoy the beans (fresh, dried or canned) you can try oursrecipe of pasta and beans.

Beans: nutritional values

The nutritional values ​​of the beans, very nutritious thanks above all to the content of carbohydrates, which combine perfectly with cereals, providing a pair of protein benefits equal to meat or eggs, moreover cholesterol-free.

The fats in the beans they are present in minimal quantities, even compared to soy, the peel is also rich in fiber, which is very important for the regularity of intestinal functions. Always in the same dish we find phosphorus, iron, potassium and calcium, as well as vitamins such as vitamins A, B and C.

Beans: calories

Among the various legumes They are among the most caloric are beans, although, as we will see, a lot also depends on the variety we decide to "dish". On average they indicate 303 Kcal per 100 g, primarily provided by carbohydrates (51 g per 100 of product) and vegetable proteins (23 g per 100 of product). The rest is done by fats (2 g out of 100 of product), water (10 g out of 100 of product) and fibers (17.5 g out of 100 of product). From a nutritional point of view, i beans they are and remain a complete and rich food, extremely healthy.

Beans: properties

In folk medicine, the pods and pericarps of the beans have always been known for diuretic and antidiabetic properties, even the plant, in herbal medicine, was used to prepare herbal teas. Obviously, too purifying and diuretic.

Like all legumes, beans are rich in lecithin, valuable because it prevents the accumulation of fats in the blood by reducing the cholesterol level. Nutritious and rich in vitamins A, B, C, and E, they contain minerals and trace elements, such as potassium, iron, calcium, zinc and phosphorus. It should be remembered, however, that if we choose thosein box, the most practical of all, having a high sodium content, must be drained and rinsed before their consumption.

There is also a lot fiber in beans, considered unanimously valuable for the metabolism. Those looking for it find it in abundance in some varieties. In the black beans, for example, with 6 grams of fiber per half-cup serving, or in common beans and lima beans, with their 7 grams. Exaggerating, i cowpeas reach 8 grams.

Beans: some types

Impossible, or almost impossible, to tell you here about the countless varieties of beans that we can find around the world, there are over 500 and many also in Italy where the best known and most common are those of cannellini beans and borlotti beans. Then if you want to experiment there are also mouthwatering regional peculiarities like i zolfini beans (Tuscany), f. Lamon (Veneto), those of Controne (Campania), f. to the eye, the Blu della Valassina, grown in Como), the Giallorinio della Garfagnana, typical of Lucca. Let's see specifically the most common types.

THE black beans are a very frequent variety in the recipes of Creole or Tex-Mex cuisine. They are very rich in antioxidants, excellent for preventing degenerative diseases, boast a high nutritional value and an equally high content of vegetable proteins (25%), enzymes and anthocyanins. Iron abounds in the black variety, as well as calcium, vitamin B and folic acid, mineral salts, magnesium, phosphorus and manganese. The abundant fiber promotes digestion and prevents constipation.

THE borlotti beans, also called dwarfs, they come from South America and in Italy they are in the north. They are definitely the most popular, even as a fresh product, with their beautiful long, rosy-red pods spotted with brown. We also find them dried, canned or frozen. In addition to the "default" properties of beans, borlotti beans also have glucodrines, molecules that control blood sugar.

THE cannellini beans they are a food typically grown in Tuscany, recognizable by the thin and elongated shape and the glossy white color. They are very easily found on the market and are popular because they have excellent nutritional properties but are practically fat-free and have only 91 Kcal per 100 grams. The lecithin contained in this variety prevents the accumulation of fats in the blood, i cannellini beans they also have a particular diuretic effect.

THE azuki beans they are termed "friends" of the kidneys, brain, bones, liver and immune system. Their name means "small bean", so we can imagine their appearance even if we still see small quantities. Minimal compared to those served in Japan, for example.

However, it is not impossible to find them already cooked in a box, and it is worth it. Yes, because they are rich in minerals and trace elements, in particular potassium, molybdenum and zinc. There are also many fibers in these pur small legumes, proteins and vitamins B1, B2, B3 and B6. Very few fats and this makes them more digestible than other legumes, they also have purifying properties revealing themselves valuable for the kidneys. They are recommended to everyone but those who do not eat meat should listen to the advice and follow it seriously and consistently. And taste.

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Video: Dr. Zorba Paster talks about health benefits from beans (August 2022).