Beans: calorie and nutritional value

Beans are one of the most prominent representatives of the legume family. The unique composition of the fruit of the plant helps to prolong youth and preserve beauty.

The first mention of the beans relate to the 5th century BC, and South America is considered to be the birthplace of the plant. The ancient Romans were also well acquainted with the beans and used it not only for food, but also as a cosmetic. The plant came to Russia at the beginning of the 18th century, and was brought from Europe, where it happened two centuries earlier. At first, the beans were considered exclusively as an ornamental plant, but over time, people tasted its fruits and began to actively consume them. To date, there are about 250 species of this plant, whose fruits are characterized by high nutritional value and caloric content.

Due to its composition and optimal combination of BJU, beans are one of the most useful foods known to mankind. One hundred grams of the substance contains up to 20 grams of protein, which is why the bean is called "vegetable meat". Protein tends to be absorbed by the body by 80%, enriching it with carbohydrates and energy by 58%. The beans contain up to 12.4% of valuable fiber, which contributes to the feeling of satiety for a long time after eating the beans.

Fats in the fruits are also available, but their mass fraction is very small and amounts to about 2% of the total mass. Beans are rich in vitamins such as PP, E, A, and B, including B1, B2, and B9. In addition to vitamins, the composition of legumes includes micro and macronutrients and starch.

In order to remove harmful substances from the fruit faster, it is recommended to pre-soak them, which will not only save the beans from toxins, but also significantly reduce the cooking time.

The fruits of this plant contain the maximum amount of fiber, in comparison with other types of legumes. Thus, per 100 grams of the product accounts for up to 25 grams of fiber, which is half the daily dose recommended for an adult. In addition, red beans contain a large amount of antioxidants that remove toxic substances from the human body and slow down the aging process of cells.

White beans, by contrast, are distinguished by a large number of trace elements and minerals. The fruits of this plant are rich in copper, zinc, potassium, iron, magnesium, calcium and sulfur, the percentage ratio of which slightly exceeds the performance of red beans. White variety beans have a soft structure and boil soft much better than other species. In addition, they are easily digested and do not cause bloating in the intestines, which often happens after eating legumes.

Green beans are considered to be a real sample of healthy nutrition and contain B vitamins, as well as A, C, E and minerals. String bean beans are high in chromium, folic acid, magnesium and fiber. Due to this, the fruits are well absorbed and contribute to the removal of toxins from the body.

Beans help alleviate the condition in many acute and chronic ailments. For example, due to its moderate diuretic effect, consuming beans is beneficial for kidney disease. And the presence of sulfur in the composition of the fruit will help the body cope with some skin and intestinal infections. Iron, the content of which in 100 grams of the product covers the daily dose of an adult, promotes the production of red blood cells and provides oxygen transportation to vital organs. The beans are able to slightly alleviate the condition of people suffering from hypertension during the period of increased pressure, as well as beneficial effect on the state of the heart and blood vessels.

Regular use of beans boosts immunity and normalizes metabolism. Zinc, which is present in beans, contributes to the activation of carbohydrate metabolism, and thanks to copper, adrenaline and hemoglobin production is regulated. But most of all the benefits of eating boiled beans are people with diabetes. This is due to the insulin-like effect arising from the high content of arginine amino acid in the beans. When cooking the beans, the glycemic index of the product increases, which causes stabilization of blood sugar levels.

Beans are also beneficial for menopausal women. She facilitates general condition and reduces the risk of breast cancer. Men, on the other hand, should use legumes as a prostate ailment prevention. For older people, beans will be useful in that it has a strengthening effect on the skeletal system and reduces the risk of fractures due to age-related fragility of the bones.

In addition, due to the content of tryptophan, tyrosine and methionine, the beans are natural antidepressants.

Beans belong to dietary products and are present in the cuisines of the peoples of many countries. The amount of calories in beans depends largely on the way they were cooked and the quality of which dish they used. The most high-calorie cooked black beans: 100 grams of the substance contain 132 kcal. The second place in the number of calories is occupied by white varieties. Cooked beans of this type contain 102 kcal per 100 grams of product. Next came the boiled red bean fruit with an indicator of 93 kilocalories, and the last place contains the beans of green beans - their caloric content is the dream of anyone on a diet and is only 24 kcal.

Fried beans have a higher calorific value than fruits boiled in water. This is due to the use of oil in their preparation. The caloric content of green beans increases to 94 kcal, and that of beans - to 123. Stewed beans, including lobio, have lower calorific values ​​in comparison with fried ones. So, stewed pods contain 78 kcal, and beans - 111 kcal.

Bean canning is no less popular among lovers of healthy food. The advantage of this method is the fact that the preservation of the beans occurs with the use of salt, sugar and water. Fats of animal origin are not involved in the process, so that canned beans get even greater dietary value. The only preservative used in canning is acetic acid. The calorie content of such beans is quite comparable with the calorie content of boiled fruits, and averages 100 kcal per 100 grams.

The presence of additional ingredients in canned food also affects the amount of calories. For example, the caloric content of beans with vegetables in tomato sauce or in its own juice will be already 102 kcal, which is explained by the presence of tomatoes and other components that increase the overall caloric content of the product. The undeniable advantage of canning is the preservation of up to 80% of the beneficial properties of beans, and the long shelf life of the jar.

Dry beans have a much higher calorie than cooked. The calorie content of raw fruit is about 298 kcal per 100 grams. In the process of cooking, the mass of seeds increases, and the calorie content in terms of net weight decreases. Thus, after heat treatment or preservation, the beans become a completely dietary product that can be used for weight loss.

The effect of weight loss due to the content in the composition of the beans alpha-amylase, splitting polysaccharides and promotes their absorption into the plasma. With a deficiency in the body of this enzyme, the absorption of carbohydrates slows down, and most of them are eliminated from the body unsplit.Regular consumption of legumes contributes to the production of cholecystokinin - a hormone that reduces appetite. Therefore, when eating beans as a dietary food, it is important to include in the daily diet as much as possible of bean dishes. This will contribute to the rapid saturation and create the effect of satiety while eating the minimum amount of food.

For information on how to cook beans, see the next video.