White and red beans: which is tastier and healthier?

Unfortunately, there are many myths on the Internet.For example, many people believe that red beans are three times more caloric than white and contain 3 times more protein, but this is not at all the case. Perhaps some digits related to red beans are indicated for the dry product, and for the white product - for the boiled one. Then it is easy to explain such confusion in the reference data.

In any case, red and white beans do not have a big difference in calories, but you can find differences in nutritional qualities and dietary value.

Haricot is a very ancient culture, the history of its cultivation goes back centuries, or rather, 5-7 thousand years ago. Its homeland - South and Central America, there began to cultivate the culture of the Indians - the ancestors of the Incas and Aztecs back in the days when the Sumerian and Egyptian civilizations were born. In nature, 97 different species of this plant grow in the wild. Most of them are edible, however, some of them have a specific flavor, and some are poisonous in their raw form.

The same applies to green or otherwise asparagus beans. If you eat one or two raw pods, then nothing will happen. It is unlikely that you will enjoy the taste of such beans, so you should not experiment with large quantities. Boiled beans as well as fried and stewed will only benefit the body.

Let's go back to America. The first to know about the existence of the bean Columbus satellites, they brought it to Europe, returning from the second expedition. They brought the familiar type of beans to all of us, while the Indians cultivated many other species: black, white, chestnut, red, scarlet, purple, yashmovidnuyu, small, mouse and many others. In Russia, the beans came in the XVII century from France, because it was called in Russia French beans. Since then began the triumphal procession of this culture, which now occupies a worthy place on our table. And she got this place by right, because the beans have almost unique useful properties.

Depending on the type of beans contains 21-27% protein, and the full protein, the quality approaching the proteins of meat and fish. The digestibility of it is 65-85%, just this amount goes as a building material for the formation of new proteins in the human body. The rest burns and bears benefit only as an energy source. This is also not bad, but wasteful in relation to such a valuable resource.

It is possible to increase the use of bean protein so that it almost completely goes to the formation of muscle mass and the restoration of tissue proteins. This advice is useful to athletes, vegetarians and those recovering from serious illnesses.

The secret of this unique protein is simple. It lacks the amino acid methionine. That is why the protein of the beans is not as complete as, for example, the protein of chicken eggs, assimilated by 100%.

Therefore, it is possible to increase the digestibility by using foods that are rich in methionine along with beans: cheese, caviar, fish, nuts, seafood, cottage cheese, millet, buckwheat. And not necessarily in one dish, it is possible in different. The main thing is that this happens at one meal.

Fat beans contain very little (1-3%), which makes it a valuable dietary product. There are a lot of carbohydrates in it (45-55%), most of them in the form of starch, very small in the form of simple sugars (3-3.5%). There are also oligosaccharides, which are the cause of the unpleasant consequences of the consumption of legumes, namely increased gas formation in the intestine. Meanwhile, this trouble can be easily prevented. To do this, just need to soak the beans before cooking for 12 hours and drain the water. Beans also contain a lot of fiber and pectin.They are not absorbed by the body, but contribute to the normal functioning of the intestine and the removal of toxins, as if brushing off the gastrointestinal tract and absorbing toxins, heavy metals and excess cholesterol.

The beans contain many different vitamins: A, B1, B2, B5, B6, B9, PP, C, E. Especially a lot of folic acid (vitamin B9) - up to 480 mg. This means that 100 g of dry beans contain up to 480 mg of this vitamin, which is more than a person needs per day. This vitamin takes part in blood formation, increases immunity, favorably affects the cardiovascular and nervous systems, reduces irritability and depression. It is especially useful for pregnant women, preventing preterm labor and promoting fetal development. Therefore, the need for it in pregnant women more.

There is also a lot of vitamin B1: 100g of beans cover 10% of the daily norm, so the beans help improve brain function, memory, increase learning ability, and are also useful for the growth of bones and muscles. Vitamins B6, pantothenic acid and choline are also quite a few (1/5 of the daily need for 100 g of dry beans), so they are useful for the skin, nervous system, digestion, reduce stress and have anti-inflammatory effects. Other vitamins are less, but they act in combination, enhancing the effect of the above components.

Especially a lot of potassium and magnesium beans - 49.7 and 36.5% of the daily value of 100 g of the product, respectively. This is especially important for "cores", people with vascular diseases, hypertensive patients. A lot of iron, 100 g covers the need by 39.7%, so the beans increase the hemoglobin level. A lot of phosphorus and calcium (57 and 39% of the daily requirement), so the beans strengthen the bones and improve metabolism.

Here the beans - the record for the content of some of them. So, silicon in it 300% of the daily requirement. This trace element is rarely mentioned, and it is necessary for the development of bone tissue, which is especially important for pregnant women or for fractures. It strengthens blood vessels and cartilage, restores the condition of the joints, heals the skin, nails and hair. This element helps the normal functioning of the immune system, helps to fight herpes, hepatitis, fungal diseases, influenza, tonsillitis.

Moreover, the assimilation of silicon contributes to manganese, calcium and magnesium, which are just a lot in the beans. Doctors even recommend the use of beans in diabetes mellitus type 2, which indicates the invaluable benefits of this plant.

There are beans and zinc, which is especially useful for maintaining men's health. There is copper (58% of the daily requirement), participating in blood formation, increasing immunity and neutralizing toxins. There is manganese (67% of the norm) that supports normal blood sugar levels and improves reproductive function in women. There is cobalt (187% of the norm), which is necessary for the nervous system, bone health and blood formation. Beans are also rich in such microelements as boron, molybdenum, selenium, iodine, bromine, nickel, chromium, zirconium, and many others.

But let's not dwell on them in detail, believe me, they are all needed by the body, even if the daily need for them is micro- and even nanograms. The main thing is that we have considered the role of the main components of a healthy diet, and the quantities are indicated in understandable units, namely, as a percentage of the daily need for 100 g of a dry product. Agree that the phrase "140 mg of magnesium in beans" says little to most people.

White beans from red is different in composition, not too drastically. White contains slightly more calcium and vitamin C, red contains more magnesium and B vitamins. But there is one significant difference between red and white. Those substances that give it color, have a powerful antioxidant effect, protecting cells from damage by free radicals. They are especially useful for stress, physical and nervous stress. Older people should include beans in the menu at least once a week. This does not apply to patients with gout, which is contraindicated beans. Also, the plant should be used with caution suffering from kidney stones, stomach ulcers and colitis.

Red variety is more beneficial for pregnant women. It has noticeably more folic acid, which we described above. Red is digested more slowly than white, so the feeling of satiety persists longer. This is just helpful dieters. And what is white? Is it worse than red? Of course not! It is easier digested and absorbed by the body to a greater extent without causing a feeling of heaviness in the stomach, and therefore is not contraindicated in patients with gastritis. There is more vitamin C in it than in red, therefore, it strengthens the immune system well. Finally, it is just more appropriate in soups than red, which is more suitable for main dishes and salads. Although some believe that the soup with red beans tastes better.

On the Internet, you can find another myth. As if Cleopatra used cosmetic masks from beans and therefore she retained the freshness of the skin, like a girl's. If you read the history of beans, you will guess that Cleopatra, who lived long before Columbus, used some other mask. But the beans really well rejuvenates the skin and smoothes wrinkles thanks to vitamins, silicon and other trace elements.

See the following video for the benefits of red beans.