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Beans are a vegetable that should be included in the diet of each of us. It is very valuable and contains many nutrients. It is easy to grow and resistant to difficult weather conditions. It does not require any special storage conditions. In order not to cause flatulence and gas, it must be properly prepared. Find out about the nutritional value of beans.
Beans belong to the Fabaceae family. It has many nutritional values that are essential for humans. About 400 species of beans are cultivated in the world and each of them is a rich source of protein. They differ only in the content of minerals and caloric content. Another feature that distinguishes all species of beans is their size and color.
Beans – nutrients
100 grams of beans contain about 127 calories. It is a good source of protein because it contains as much as 8,67 grams in 100 grams. Importantly, they also contain a lot of fiber and little simple sugars.
The beans also contain vitamins, including vitamin C, thiamine, riboflavin, niacin, vitamin B6, folic acid, vitamins A, E and K.
There is a lot of potassium, calcium and phosphorus in the beans. However, we will not find sodium in it. Some of its species also contain iron, folic acid, selenium and zinc.
Beans – health properties
You can find easily digestible starch in beans, but also substances that stop the growth of cancerous tissues. The fiber it contains helps remove excess cholesterol from the body. At the same time, it is because of him that we suffer from gas and gas after eating the beans.
Due to these properties, beans should not be eaten by pregnant and breastfeeding women, as well as young children, the elderly and people with a tendency to constipation.
You can of course buy the beans in a canned version. Unfortunately, this is not a good choice due to the coating of the inside walls of the cans with bisphenol, which is built similar to estrogen. For this reason, it can negatively affect the work of the endocrine system.
Bean sprouts, on the other hand, have a good effect on the immune and nervous systems. Doctors recommend them in the prevention of cancer and when we get chronic fatigue syndrome or feel the effects of the spring solstice.
Dried bean pods can be drunk all year round as a herbal infusion. It is an excellent diabetes remedy as it will help lower blood sugar levels. It also has a diuretic effect and helps flush toxins out of the body. In this way, it also supports the kidneys and bladder. Bean pod infusion can also be used for skin eruptions.
How to cook beans?
Due to a stomach upset after eating beans, many people avoid them. Beans are not easily digestible because of the lectins. They block trypsin, which is an enzyme that digests plant proteins. This makes it easy to bloat and gas after eating beans.
The hard peel of the beans is mainly responsible for digestive problems. However, the problem can be easily resolved by soaking the beans before cooking and changing the water several times.
Then, well-rinsed beans, pour into boiled water and cook, covered, for 3 minutes. Put the pot of water and beans aside for 2 hours. After this time, pour out the water and pour fresh water to cover the grains. It is important that the water is boiled at room temperature. After 2 hours, we repeat the steps and this time we soak the beans overnight.
In the morning, rinse the beans thoroughly 2-3 times, pour cold, unboiled water and cook uncovered for 1,5 hours.
By soaking the beans, we will speed up their cooking, but also deprive them of many nutrients. If you want to keep them, boil the beans in water in which they were soaked for about 12 hours, uncovered. Importantly, salt only after cooking.