The bean, like other legumes, is part of human history and has entered the diet in such a massive way that it is defined as "the meat of the poor". This is due to the fact that a pound of dry beans is, from a nutritional point of view, almost the same as a two-pound steak, as it provides the body with the same amount of calories. Furthermore, eating beans certainly involves fewer problems than eating meat, the excessive consumption of which has long been accused.
The most recent research findings attribute health supportive properties to beans, particularly in the prevention of cancer and heart disease.
The main qualities of the bean can be summarized in these six points:
PROTEIN: Beans are richer in protein than meat and fish. They have a composition in essential amino acids almost equal to that of foods of animal origin, lacking only some amino acids such as tryptophan, methionine and cysteine.
On the other hand, these three amino acids are notably present in cereals, which in turn are devoid of lysine that is abundant in beans. For this reason, a diet based on pasta and beans guarantees a complete protein intake, which satisfies all the needs of the body.
STARCHES AND SUGARS: dried beans contain about 60% of starches and sugars, therefore equal to that percentage that is considered optimal for a correct diet. For this reason, beans can be used instead of bread and pasta in the diet of obese or simply overweight subjects. In fact 100 g. of dry beans correspond to 120 g. of bread and 80 g. of pasta.
FATS: beans have the advantage of containing low and mainly unsaturated fats, therefore very useful fats in the diet, while they do not contain cholesterol.
VITAMINS: beans contain to a considerable extent vitamin B, which is necessary for the metabolism of carbohydrates, vitamin B2, which protects tissues and eyesight, vitamins B3, B6 and PP, as well as folic acid which serves for the formation of red blood cells.
They also contain beta-carotene, vitamin C and E.
MINERAL SALTS: beans are particularly rich in mineral salts, in particular calcium, magnesium and potassium; they also contain many trace elements essential to the body, such as iron, copper, manganese, zinc and iodine.
FIBERS: the bean, together with the other legumes, is the richest food in fiber, both in insoluble form (the cellulose of the skin of the seeds), and in the form of particular sugars contained within the seed.
The aforementioned characteristics of beans make this food play a non-secondary role in the prevention of diseases such as tumors and some cardiovascular alterations.
The antineoplastic activity of bean seeds is directly linked to three factors:
1. the increase in intestinal transit speed which reduces the action of any food carcinogens;
2. the presence of phytic acid which has the ability to prevent colon cancer and cancers in general;
3. the content of vitamins C and E and beta-carotene, without neglecting the antineoplastic activity of the fiber.
Studies have also identified in bean seeds, as well as other legumes, activities related to cholesterol metabolism. By associating this activity with the fact that beans are cholesterol-free, it is easy to understand what are the beneficial effects that a diet with beans can have on pathologies related to cholesterol and in particular cardiovascular diseases.
Source: http://www.fagiolodilamon.it
Average nutritional values per 100g:
- Energy: 1363 kJ (323 kcal)
- Fat: 2.0g (of which saturated fatty acids: 0.0g)
- Carbohydrates: 48.0g (of which sugars: 3.5g)
- Fiber: 17.0g
- Protein: 20.0g
- Salt: 0.01g
Allergens
It may contain traces of soy, sesame seeds and celery.
