Beans: composition, calorie and nutritional value

Beans occupy a leading position among all known leguminous plants.It is usually used in cooking for cooking side dishes, but sometimes it is added to soups and salads. Canned beans is not inferior in nutritional value to fresh beans and contains a lot of useful substances.

The first beans appeared in America and gradually spread throughout the world. It is grown in many countries due to its ability to adapt to any climate. This plant loves fertile soil and plenty of sunlight, and if you compare it in nutritional value with other products, you can find a lot in common with meat.

Beans are a source of vegetable protein and interesting almost complete lack of fat. For this feature, vegetarians like to eat it. Its protein composition is so valuable that these beans are often used in the diet. Many diets are based on this product.

It has long been known that without proteins, the human body cannot function normally. They are needed for the formation of the immune system and the normalization of the digestive tract, as well as for the stable flow of vital processes inside the cell. Proteins help build muscles, and their lack in childhood will inevitably lead to slow growth and development.

For adults, protein is essential for maintaining youth and activity. Only the normal content of protein foods in the diet helps people stay young and healthy for a long time. In addition, the beans contain iron, which not only enhances the immune system, but also provides cells with oxygen.

Among the beneficial properties of bean beans can be noted the ability to produce hemoglobin, which is necessary to reduce the risks of anemia.

The composition of this plant contains amino acids that can beneficially affect the nervous system. With it, you can get rid of depression and insomnia.

Another important quality of beans is the ability to reduce the risk of cancer. And if you constantly add this product to your diet, you can get rid of excess cholesterol and be cleansed from toxins and toxins.

By reducing the level of cholesterol in the blood, you can minimize the likelihood of strokes and heart attacks. The beans contain folic acid and magnesium, which improves the cardiovascular system.

It is best to eat beans with mushrooms, vegetables, and grains such as wheat and rice. Heat treatment does not affect the usefulness of the product, and therefore it can be used in the preparation of salads, sauces, soups and pies. And in order to maximize protein digestion, beans are best combined with rice.

The glycemic index allows you to measure the level of sugar in the product. Its low content allows to stabilize the production of insulin and protect special enzymes from destruction. Excessive sugar in the body can lead to excessive insulin production, and this is the cause of weight gain. The glycemic index of beans, depending on the variety, has a figure of 15-35.

White beans contain coarse fiber, folic acid, amino acids, calcium and magnesium. Per 100 grams of product there are 20 grams of white, 46 grams of carbohydrates and 300 kcal. It also includes vitamins of group B, vitamin E and vitamin PP.

The content of CBWU in white beans allows its use for the preparation of dietary dishes. Its regular use allows to normalize digestion, stabilize stools and remove toxic substances from the body. It is needed to lower cholesterol and blood sugar.

Use this variety can not be people with individual intolerance, with gastritis, ulcers and cholecystitis.

The value of red beans is 270 kcal per 100 grams. This variety is a source of fiber, which allows you to saturate the body with energy and leaves a feeling of satiety for several hours. Thanks to its complex carbohydrates, the plant helps to fight obesity. In addition, it has a beneficial effect on the cardiovascular system.

Red beans are useful only in boiled form, as a fresh product releases toxins. It is very difficult to digest, and therefore its use is contraindicated for people with diseases of the stomach, pregnant women and children under 10 years of age.

Dry beans are caloric 260 kcal per 100 grams. This species contains large amounts of copper and zinc and is rich in useful amino acids. Adding dry beans to the diet helps prevent heart attacks, strokes, arrhythmias and anemia. It helps to preserve the health and youth of skin and hair, and also prevents the formation of fungus and the spread of infections.

Like other species, dry bean beans can not be eaten by people suffering from diseases of the gastrointestinal tract, colitis and cholecystitis. Before being subjected to heat treatment, beans should be soaked for several hours.

Boiled beans have 122 kcal per 100 g. The product can be considered dietary, as it has a low calorie content and contains a large amount of dietary fiber. Boiled beans are rich in B vitamins, iron, calcium and magnesium. With its help, it is possible to remove excess cholesterol and toxins from the body.

Canned beans contain about 290 kcal per 100 g. This species is rich in vegetable protein, minerals, fiber and vitamins. Its composition is very similar to untreated beans. Fats in canned beans are practically absent, but the delicacy has a high sugar content.

For preservation, only white and red varieties are used. The size of the beans should be 0.5-1 cm. This indicator is necessary for heat treatment of the plant, since the duration of cooking large beans is almost twice the cooking of small beans.

The nutritional value of green beans is about 45 kcal per 100 g, and BJU - 59/1/40. Green beans is a source of plant fiber and organic acids. It is rich in fatty acids, micro and macro elements, as well as vitamins PP, A, E, B and C. A feature of this class is the ability to preserve nutritional value even in frozen or thermally processed form.

The pods are used as a diuretic, sedative and anti-inflammatory agent. They can be safely used for temporary replacement of animal protein. The fruits of this plant help fight heart and hormonal diseases, as well as overweight.

Green beans are contraindicated for eating raw, as it contains a toxic substance. Also, it can not be eaten in people with gout, gastritis, gastric ulcer and pancreatitis.

Black beans is the most high-calorie variety, as it contains more than 310 kcal per 100 g of product. Beans are rich in dietary fiber, so its use can fill the lack of fiber. The plant is surprised by the number of trace elements and amino acids in the composition, which affect the renewal of tissues and metabolism. The potassium and group of vitamins B that make up black beans make it possible to remove edemas, strengthen blood vessels, remove toxins and slags, and also dissolve kidney stones. Regular use of the product helps to improve brain activity and prolong the youth of the whole organism.

People who want to lose extra kilos often study the calorie content of foods before adding them to their menu.Nutritionists advise to use beans with a diet, as it helps to satisfy hunger and saturate the body for a long time.

The good effect of fresh legumes on weight loss is due to the low glycemic index and calorie content, which is close to many cereals. But when cooking beans it is important to use a minimum of salt and completely abandon butter and mayonnaise.

Vegetarians consider legumes as the main product for weight loss, since they contain essential amino acids. The coarse fibers of the plant help to normalize the work of the gastrointestinal tract and maintain a feeling of fullness for a long time.

To obtain the daily requirement of fiber, it is enough to eat only one glass of beans per day. But if you keep your diet, you cannot eat canned beans, since there are too many sugars and salt in their composition.

Bean diet allows you to throw about 5 kg per week. For this you need to make a diet consisting of three meals. The diet menu should be based on boiled beans.

Bean diet menu:

• breakfast - 100 g of boiled beans, dressed with olive oil;
• lunch - 120 g of beans, vegetable salad;
• dinner - 110 grams of bean stew, 120 grams of steamed fish.

As a snack you can use apples and berries.

Bean menu can be varied with brown rice, replacing them with one meal. You can also replace dinner with bean broth, for the preparation of which it is necessary to soak the beans for 2-3 hours, cook, and drain the resulting broth into a container. Just one glass per day can help get rid of 500 grams of excess weight.

You will learn more about beans in the following video.