There are many types of beans, each with unique flavor qualities and nutritional characteristics.
Beans are known for their high protein content, making them an excellent alternative to meat products, especially for vegetarians and vegans.
Beans are also rich in fiber, vitamins, and minerals such as folate, iron, and magnesium.
However, it is important to note that beans contain antinutrients, such as phytates, which can interfere with the absorption of certain minerals.
Nutritional Value
In 100 grams of cooked beans, there are about 127 calories, 8.7 g of protein, 0.5 g of fat, and 22.8 g of carbohydrates, of which 6-7 grams are fiber.
The glycemic index of beans is 30-40, making them a low-glycemic food.
The glycemic load (GL) of beans is relatively high. For example, 100 grams of cooked beans have a GL of about 10.
Thus, beans can be part of a keto diet if consumed in moderate amounts, such as a serving of up to 30-50 grams per day.
Nutrients and macronutrient breakdown are indicated per 100 g of dry product. After cooking, the weight of the beans increases by 2-2.5 times.
Interesting Facts About Beans
There are over 400 different varieties. These varieties vary in color, shape, and taste, making beans one of the most diverse legumes.
Some varieties are toxic when raw. For example, red kidney beans contain toxic substances that can cause poisoning if not cooked properly.
Beans can improve heart health. They are rich in fiber and antioxidants, which help lower cholesterol levels and maintain cardiovascular health.
They were used as currency. In some ancient cultures, such as the Aztecs, beans were used as a form of currency for trade.
Used as a natural dye. Some types of beans, such as black beans, can be used to produce natural dyes for fabrics.
Used to create alternative milk. Beans, such as mung beans, can be soaked and processed into plant-based milk, which is a popular choice for vegans.
Cosmetic products. Bean extracts are sometimes added to creams and face masks due to their nourishing properties.
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