Benefits of red beans
Beans belong to the family of leguminous plants, and there are different types of them, such as red, white, and black beans, and lima beans, and other types, and they share that they must be cooked well before eating them, as raw materials contain lactin protein that can It causes food poisoning, on the other hand, this type of legumes contain the amino acids that make up the protein needed to build muscle.
Benefits of red beans
Beans are sources rich in minerals and vitamins, such as iron, folate, phosphorus, vitamin K1, and potassium. They also contain bioactive plant compounds, such as isoflavones, anthocyanins, and phytic acid. , And other compounds. Beans provide the body with many health benefits, including the following: [1] [2]
It helps to reduce weight: many studies indicated that eating beans can reduce the risk of developing overweight or obesity, as one of the experiments conducted on people with obesity showed that those who took the beans reduced their weight more than people who did not contain their diet On it, and the reason for this can be due to the high bean content of proteins, dietary fiber, and anti-nutritional properties (Antinutrients), and the most important anti-nutrients found in uncooked beans are starch blockers, a type of protein that retards Operation Digesting and absorbing carbohydrates in the gut, it was found that the starch extracts extracted from the white beans can be used as a supplement to lose weight.
It contains antioxidants: beans are considered a food rich in antioxidants called polyphenols, and these anti-oxidants fight free radicals that cause many harmful effects to the body, such as aging, cancer, and infections.
• It contains folate: where the beans are characterized by their high content of folate, and the lack of this element in the body can lead to many symptoms such as fatigue, irritability, loss of appetite, and heart palpitations. It is worth noting that dried beans contain a greater amount of folate than beans Canned.
• Improves blood sugar levels: since eating beans with meals helps maintain healthy levels of blood sugar, because it contains proteins, fibers, and slow-absorbing carbohydrates (English: Slow-release carbs), it also has a decrease in its glycemic index (English: Glycemic index), and therefore the sugar content increases gradually and slowly, and many studies have indicated that eating foods with a low glycemic index such as beans helps reduce the risk of developing diabetes.
Reduces the risk of colon cancer: Because beans are rich in fiber, and nutrients that may have an anti-cancer effect, including these resistant starch fibers and alpha-galactosides, they are not These fibers are digested as they travel to the colon and ferment with the help of beneficial bacteria, and this results in the formation of short-chain fatty acids, which have been found to enhance colon health and reduce the risk of colon cancer.
Enhances heart health: It has been found that people who eat beans can be less likely to die from strokes, cardiovascular disease and heart attacks, and some studies have shown that there is a relationship between eating beans and reducing the risk of coronary heart disease, as well as One study indicated that it could lower the level of cholesterol in the blood, because high blood cholesterol level is associated with heart disease and heart attacks.
Reduced appetite: As beans contain starch and dietary fiber, these substances can help reduce the craving for food, increase feelings of satiety, and thus help lose weight.
The nutritional value of red beans
The following table shows the content of 100 grams of red beans of nutrients: [3]
Nutritional value of nutritional component
Calories 171 calories
Protein
10.00 grams
Fat 1.43 g
Carbohydrates 32.86 grams
Fiber 12.9 grams
Sugar 1.43 g
Calcium
57 milligrams
Iron 1.80 milligrams
Potassium is 543 milligrams
Sodium 10 milligrams
Zinc
0.86 milligrams
Folate 23 وغg
Bean damage
Some people may suffer from bean allergy, so people who are allergic to different types of legumes are advised to conduct an allergy test before eating foods that contain them, and there are some common side effects that can be caused by eating beans, such as gases, and bowel disorders, where it is possible Easily avoid these symptoms by soaking the beans with hot water, getting rid of soaking water, or the water used to boil them, and digestive enzymes can be taken to help digest them. It is worth noting that those with Irritable Bowel Syndrome (English: Irritable bo wel syndrome) They usually follow a low-FODMAP diet that prohibits certain types of carbohydrates, such as beans, to alleviate the symptoms caused by suffering from this syndrome. [1]