White Beans

2024 Author: Rachel Wainwright | [email protected]. Last modified: 2023-12-15 07:39

Beans are a plant belonging to the legume family. The homeland of beans is Latin America. In nature, there are 87 species of this plant, but common beans are the most common among cultivated ones. Common beans, in turn, are divided into a large number of varieties that differ in distribution area, appearance and yield.

The nutritional value Portion White beans 100 g Amount per serving Calories 298 Calories from Fat 18 % Daily value ^* Total Fat 2g 3% Saturate fats 0.2 g 1% Cholesterol 0 mg 0% Sodium 40 mg 2% Potassium 1100 mg 31% Total Carbohydrates 47 g 16% Sugar 3.2 g Dietary fiber 12.4 g 50% Proteins 21 g 42% Vitamin B6 45% Niacin 11% Thiamine 33% Iron 33% Calcium 15% Magnesium 26% Phosphorus 48% Zinc 21% * Calculation for a daily diet of 2000 kcal

The ratio of BJU in the product

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Useful properties of beans

The high protein content largely determines the benefits of beans. It surpasses the meat of many animals in this important component. At the same time, bean proteins are well absorbed. In percentage terms, the digestibility of its protein reaches 75%, which is a fairly good indicator.

The benefits of beans can also be said given the richness of the composition of trace elements contained in the seeds and pods of this plant. 100 grams of beans contains about 15% of the daily requirement for calcium, daily value for iron, 35% of the daily requirement for magnesium, and 10% of the daily requirement for zinc. Calcium plays an essential role in the formation of bone tissue, and also takes part in the work of the blood coagulation system. Iron is an important component of hemoglobin, due to which oxygen is delivered to organs and tissues. Magnesium takes part in protein synthesis and also affects the absorption of many other trace elements. The beneficial properties of beans are also due to the biological properties of zinc, which is involved in the synthesis of male sex hormones and is necessary for the effective metabolism of alcohol.

In addition, the benefits of beans are determined by the vitamin composition of the product. It is rich in vitamins B5 and B9. 100 grams of beans contains up to 20% of the daily intake of vitamin B5 and the daily intake of vitamin B9. Vitamin B5 is necessary for the biosynthesis of carbohydrates, fats and proteins, and vitamin B9 is involved in the maturation of blood elements.

The beneficial properties of beans for the human body are contained not only in the seeds, but also in the pods of the plant. It should be noted that the biological value of bean pods is several times lower than that of seeds. At the same time, the pods contain some useful components that are not in the seeds. For example, bean pods are rich in vitamins C and A, which are essential for normal human life.

When preparing dishes from beans, you need to follow simple rules that will preserve the natural benefits of beans and high taste. It is not recommended to soak the seeds before cooking, and it is recommended not to salt the water during cooking. A ready-made dish is salted, just before serving.

Calorie beans

The data on the calorie content of beans is very diverse. On the one hand, it is very high in calories when you look at the performance of raw seeds. Considering that only boiled beans are used for food, they are already repelled by the indicators of a steamed and moist product. The calorie content of beans is 123 kcal per 100 grams of boiled beans. These indicators make it possible to recommend it to people watching weight and those who follow a diet.

Bean harm

If used improperly, beans can be harmful. It is consumed only in boiled form, since raw beans contain the poisonous substance phasin, which is destroyed during cooking. Speaking of the dangers of beans, it's worth mentioning that even when cooked properly, the seeds can cause bloating. In the event of such problems, nutritionists recommend long-term soaking of seeds, despite the general recommendations of cooks. In this case, the amount of vitamins is somewhat reduced, but problems with excessive gas formation are solved.

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