Beans belong to the group of legumes and it is true that they are not as common in our kitchen as only chickpeas or lentils. In this text we are going to see why we should eat more beans. We will give ideas to add them to our weekly diet and we will also know the contraindications of eating this legume.
Legumes are very necessary in our diet, they are part of the basis of our diet for a reason, moreover, experts recommend that we eat this food group at least 3 times a week and that we try to create variety and not always eat the same legumes .
Nutritional values
Beans are very healthy and now we will understand why through the nutritional values. Let’s calculate your macronutrients and your micronutrients for a 100 gram serving. This amount is somewhat above what an average adult needs, which is a serving of between 60 and 80 grams of legumes per day . You can reach 100 grams, of course, but if we mix those fats, energy, fiber, and other nutrients with the rest of the day’s meals, you could suffer some consequences such as diarrhea.
100 grams of beans provide B vitamins, especially B6 and B9 (folic acid) . Then we have essential minerals for our body such as calcium, potassium, iron, zinc, magnesium and phosphorus. A 100-gram serving of cooked beans provides approximately 346 kilocalories.
There are many types of beans, and all of them share very similar nutritional values, except for those that are dark in color that help improve our skin tone.
Beans are very versatile and are one of the favorite legumes in vegan and vegetarian diets, beyond chickpeas and lentils. Regarding the issue of sugars, beans, in general, have high carbohydrates, but they are slowly absorbed so they do not create spikes in blood glucose.
How to eat them and how much
Many times we think of beans and only imagine them in one way, but this legume is quite versatile and we are going to give you some ideas for cooking them and creating varied menus throughout the week and month. What’s more, we can only eat beans a maximum of 3 times a week, since the rest of the days we must consume other legumes and other foods.
For example, we can make a white bean stew with vegetables; cold salad with baked beans; stew (with or without elements of animal origin); with fish; in gardener soup; in sautéed meat or vegetables; with clams, cuttlefish and other fish and shellfish; extruded to create doughs and fillings or hummus; with mushroom scramble; in stews; hot creams; stew with peas and potatoes; with pate mousse, etc.
The amount of each portion, we have already said in the previous section and that is that we should not exceed 80 grams . And even less so if we are mixing various legumes, as can happen in a stew or scrambled egg, vegan burger, hummus, etc.
Benefits of beans
We fully enter the star section, and here we will find out why it is so necessary to consume beans throughout the week. The only drawback, as we have seen, is the quantity. But it is not entirely true, since this legume has a series of contraindications that prevent many people from enjoying this legume shaped like a human kidney.
They do not increase the blood sugar level
The carbohydrates in this legume are slow to absorb, so it prevents those rises in blood glucose. So it is a legume suitable for diabetics, unless a specialist says otherwise. These healthy carbohydrates are linked to fiber, and they contain a good amount, favoring intestinal transit . This also manages to cleanse the body of toxins, even controlling cholesterol levels.
About 80 grams of beans could help us, as we are seeing, but this must also be accompanied by other actions such as maintaining healthy lifestyle habits, a diet rich in foods of plant origin and a lot of hydration.
They help to lose weight
If we are immersed in a slimming diet, we already know that this legume is perfect for filling our weekly menus. This is mainly due to its soluble and insoluble fiber, which is very satiating , so a portion of about 60 grams accompanied by another legume, some vegetables and a healthy dessert such as sugar-free yogurt with fruits and seeds, would be more than enough to not bite in the next 4 hours.
Let’s not count the calories we get from a small serving of cooked beans, we understand that those calories may seem like a lot, but it is a plant-based food, so they are healthy fats.
good for the heart
Beans are heart-healthy, although it is not a miracle, but its benefits must be accompanied by other actions such as reducing red meat, eliminating trans fats, avoiding sugar, playing sports, drinking more water, etc. Even so, a rich dish of beans with vegetables helps our heart health thanks to the fiber , as we said before, it helps us cleanse our body, reducing cholesterol, blood pressure and regulating blood sugar.
Rich in protein
In 100 grams of beans we find approximately 22% protein of plant origin, almost as much as in meat of animal origin. These quality proteins are why many vegans and vegetarians use them to create meatballs, burgers, hummus and other dishes. Of course, it is not a good idea to base our diet on this legume either.
If we are considering a change in diet or want to reduce meat consumption without losing benefits, this is a great opportunity. In addition, scientists and experts have already demonstrated the relationship between cancer and the consumption of red meat, ultra-poo processed foods, congas and sugar, etc.
Contraindications
Yes, beans have certain contraindications that we should be aware of in case we fall into those groups that cannot, or should not, consume these legumes. For example, if we have a digestive disorder, consuming these beans would cause more gas, indigestion, pain, bloating , etc.
There is a population group that cannot consume beans because they would suffer from favism and that causes the destruction of red blood cells causing very serious anemia.
Legumes should not be eaten raw, much less beans. If they are consumed raw, they cause indigestion and other health problems due to a toxin that they include and that is eliminated as easily as leaving the dried legumes to soak, or directly consuming those that are already cooked in a pot.
