Beans

 

Beans are full of high quality vegetable protein. It has high nutritional food value that can improve a person's health in many ways. Beans are known as legumes and are made up of many different varieties. Among them are black, red and white beans, chick peas, soy beans and even peanuts. Below is the nutritional breakdown of beans.

Protein
Protein is required to build and repair the body's tissue. It is also necessary for our muscles contraction on demand. There are approximately 7 to 10 grams of protein in a half cup of cooked beans. An ounce of beef has only 7 grams of peotein.


Fiber

Fibre keeps our gastrointestinal tract healthy and in turn keeps our bodies working properly. It also helps in our weight management. Fiber is the perfect addition to our diet when it comes to these two things. About half a cup of cooked dry beans has about 25 to 30 percent of the daily value of fiber which is also excellent in helping hypercholesterolemia (too much cholesterol in the cells). Fibres found in the Beans are soluble fiber that reduces blood cholesterol. The fibre in  the beans also release glucose slowly, helping control metabolism which can also contribute to weight loss and Blood sugar control.

Carbohydrates

Carbohydrates seem to be the enemy of so many diets these days, including diabetics. But the truth is we all need carbohydrate for energy and brain function. Our body cells need carbohydrates. Carbohydrates are digested and converted into blood glucose which is essential for providing energy to the cells. Without Carbohydrates our body cannot function optimally. So a slow carbohydrate releasing food such as beans is highly essential for diabetics. This will prevent the high rise of blood glucose after food. Besides, our Brain’s sole source of energy is glucose, without which our brain becomes foggy and prolong deprival would have disastrous result.

Beans hold about 25 grams of carbohydrates per serving.

• Preparation Tip: Discarding the water the beans are soaked or packed in removes oligosaccharides, simple sugars that can cause gas.

Vitamins

Beans are packed with B vitamins. B complex is made up of eight vitamins: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), cyanocobalamin (B12), folic acid and biotin. This incredible little community is essential in contributing to everything from liver, skin, hair and eyes, to intestinal wall muscle health and the breakdown of carbs, fats and proteins. Beans retain about 70 percent of their B vitamins (after preparation) as well as high levels of folate, which helps form red blood cells.

Minerals

Beans contains Iron, magnesium, phosphate, manganese, calcium, copper, zinc and potassium. 

Lipids (Fats)

Polyunsaturated fat and no cholesterol are why beans continue to be an optimal dietary choice. Lipids create stored energy (mostly linoleic acid in beans) and the chemical structure is low fat.

Calories

Beans are low in calories. Half a cup of beans holds about 100 to 120 calories.


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