Beans are one of the basic ingredients in a good diet. A source of fiber and protein, in combination with rice, it forms the so-called perfect marriage, which makes the rise in the prices of these foods a risk to the supply of essential nutrients for the diet of many people, including athletes. The legume is also extremely versatile, thanks […]
Beans are one of the basic ingredients in a good diet. A source of fiber and protein, in combination with rice, it forms the so-called perfect marriage, which makes the rise in the prices of these foods a risk to the supply of essential nutrients for the diet of many people, including athletes. The legume is also extremely versatile, thanks to its different types. With its own characteristics, the various beans allow you to prepare a variety of dishes, ranging from salads, soups and stews to veggie dumplings and hamburgers. Among its benefits are improved intestinal health, cholesterol control, increased satiety and the supply of calcium, iron and zinc, as well as protein and fiber. It is also an important diet option for athletes and exercisers.
Benefits of beans
Increased supply of important nutrients for good health, such as protein, fiber, calcium, iron and zinc
Maintenance of intestinal health. The fibers present in the different types of beans contribute to both the improvement of intestinal transit and the quality of the microbiota
Increased satiety. As it provides this feeling without high caloric intake and glycemic peaks, depending on how it is prepared, it can benefit those who are on a weight-loss program
Improved lipid control. As they aggregate to fat molecules, such as cholesterol itself, fibers contribute to decreasing its absorption
Prevention and control of anemia, as it is a source of non-heme iron;
Aid in strengthening the immune system, either because it is a source of zinc or because it improves the quality of the intestinal microbiota and the absorption of nutrients present in the diet
It forms a perfect match with rice, since the two foods are sources of complementary essential amino acids: while the cereal is a source of methionine, which is not present in beans, the legume contains lysine and leucine, for example
Beans stand out for being an excellent source of fiber. In the case of proteins and essential amino acids, it is one of the main factors responsible for their contribution to the diet of vegetarians and vegans, in addition to being a way to supplement the protein needs of people who consume foods of animal origin. Nutrient concentrations vary by type.
Beans are an excellent source of fiber and also have mineral salts, especially iron and zinc, vitamins and bioactive compounds. As such, it is very important for maintaining health and preventing disease. Another common feature among them is that they are free of cholesterol and the amount of natural lipids they have is very low. It is recommended not to use large amounts of fat when cooking so as not to lose this natural benefit of the food.
Those who practice physical activities and sports regularly can benefit from the consumption of beans on a daily basis. This is a great source of protein to be linked to sports, since animal protein is associated with saturated fat and cholesterol and does not contain fiber. Therefore, beans would be a nutritious and less fatty way to reach the daily protein goal, with several other added benefits.
Beans are low in fat, very low in saturated fat, zero cholesterol, high in fiber and have antioxidants, which are very important for the athlete. The athlete’s microbiota needs to be very careful, as it influences immunity and nutrient absorption. The presence of fibers, including prebiotic function, helps the athlete to maintain a healthy microbiota.
For the athlete not to develop anemia, which affects performance, beans are one of the foods to supply iron. But it is always important to make an association of vitamin C, present in citrus fruits, for the absorption of this iron.
The athlete still needs to pay attention to the moment he consumes the beans. In general, if there is a gap of more than three hours between a meal and training it may be safe to include the food on the plate. But for those who usually have the condition of gas formation after eating beans, it is worth avoiding consuming them before training to not suffer from abdominal pain and interfere with sports performance. In these cases, leave this ingredient for the next main meal of the day. It is necessary to pay attention to the composition of the athlete’s diet throughout the day.
It is not right to say that the diet is correct just because a person eats rice and beans. It is necessary to trace the amino acids present throughout the day’s diet. They don’t necessarily need to be at the same meal. What matters is the total number of amino acids in the day, not the meal, to complete anyone’s nutritional need, regardless of their dietary model.
Beans are a very versatile food, as it is possible to prepare them in different ways. When thinking about nutrients, the benefits of different types of beans are very similar. For this reason, it is worth valuing those that are most characteristic of each location, favoring the consumption of more regional foods. However, if the person has access to different types of beans, they can also bet on the variety to include the legume in different ways in everyday meals. Another aspect can guide this decision when selecting the product on the shelf when shopping: the price.
The low amount of calories (only 95 in a full scoop) combined with the feeling of fullness is another factor that counts in favor of beans. In the stomach, its fibers form a gel and, in this way, remain longer resulting in a longer time for the feeling of hunger to manifest itself.
Intake of beans every day is very good. Is that the daily consumption of this food also helps to prevent diseases. “The fiber in beans reduces the risk of cardiovascular disorders, diabetes, colon cancer and also contributes to better bowel function.
The nutritional profile of beans differs from one bean plant to another. However, on average, one cup (171 grams) of cooked beans, with salt, provides about:
Protein: 15 grams
Fat: 1 gram
Carbohydrates: 45 grams
Fibers: 15 grams
Iron: 20% of the IDR (Recommended Daily Intake)
Calcium: 8% of IDR
Magnesium: 21% of the IDR
Phosphorus: 25% of the IDR
Potassium: 21% of IDR
Folate: 74% of the IDR
Significant amounts of vitamins B1 and B6; vitamin E; vitamin K; zinc; copper; manganese and selenium
That same amount of beans has only 245 calories, with a high protein content, making it great for a vegetarian diet.
Can help you lose weight
Beans can be one of the friendliest foods to lose weight. The amount of protein and fiber present in this legume provides satiety, reducing the impulse to ingest more calories. One study has shown that consumption of beans is associated with improved nutrition, lower body weight and reduced belly fat.
A climate-friendly food is one that has a reduced emission of greenhouse gases in its production chain. In general, most plant foods are like this. Very different from those of animal origin, which emit more gases in their production. According to one study, replacing beef with beans can significantly reduce greenhouse gas emissions.
May contain toxins
Although healthy, beans can contain toxins that affect people who lack the G6PD enzyme. For them, eating beans can cause a disease called favism, a condition that can lead to the development of anemia due to the destruction of red blood cells.
Red beans, specifically, when raw or undercooked, can cause nausea, vomiting and stomach pain. In general, beans contain a substance called phytic acid, which can reduce the absorption of minerals such as iron and calcium. However, it is possible to reduce the absorption of these substances by soaking the beans overnight. This step even shortens cooking time, saving you time and gas.
May cause flatulence
For some people, beans can cause flatulence, stomach pain and abdominal bloating. This is due to the presence of sugars called oligosaccharides, which can cause digestive problems.
However, leaving the beans to soak overnight and cooking them in their entirety can reduce oligosaccharide levels by up to 75%, according to a study. In addition, you can increase your intake of probiotic foods to decrease intestinal gas production.
One study concluded that the bean consumer’s perception of flatulence may be exaggerated. Only half of people who eat beans experience these symptoms. Most of them can be avoided with the right preparation methods.
Now that you already know the beans very well, you can water that in the next post I have a wonderful bean recipe!