Beans have been known throughout the world for many millennia. Due to its unique composition, it is an essential component of proper nutrition. Nutritionists advise eating it at least twice a week. Giving the body a rich set of micronutrients and a large supply of protein, it does not contribute to gaining excess weight, since boiled beans have a low calorie content .
Chemical composition
Beans deservedly enjoy such a high position among cereals, vegetables and even other legumes. A significant protein content (20%) puts it on a par with meat. A large supply of carbohydrates (58%) gives a surge of energy, and thanks to fiber, a feeling of satiety will remain for a long time. Bean protein includes vital amino acids: lysine, tyrosine, tryptophan, arginine, methionine.
A separate line should be noted the content of vitamins (A, K, E, B, C), minerals (calcium, phosphorus, potassium, sodium, iron) and trace elements: zinc, sulfur, copper. You can not worry about the fact that the body does not receive important substances, if boiled beans are the basis of nutrition. The calorie content of the product allows its use in various diets.
Useful Bean Properties
- Kidney problems are familiar to most people. Thanks to the soaked effect, bean dishes can alleviate the condition during exacerbations.
- Sulfur protects against many skin and intestinal infections.
- The most important element is iron. Only 100 grams of beans give half the daily dose. Without iron, the formation of red blood cells and the transport of oxygen from the lungs to other tissues and organs are impossible.
- Bean has proven itself in the prevention of many serious diseases. Among them, hypertension, atherosclerosis, heart disease, pyelonephritis and others.
- Increasing the overall immunity of the body.
- Normalization of metabolism. In particular, zinc tidies up carbohydrate metabolism, and copper regulates the production of hemoglobin and adrenaline.
- For patients with diabetes, beans should be a daily dish, because the contained arginine has an insulin-like effect.
- When correcting excess weight and obesity, the real find is boiled beans. The calorie content of dishes from it is so small in relation to nutritional value that it can be used even in a mono-diet and safely lose extra pounds.
How many calories are in beans
For a person who monitors his weight, boiled beans will be very useful on the menu. Calorie content is not the last factor to consider. The body receives about 100 kilocalories from 0.1 kg of boiled beans. A person spends the same amount of energy in 15 minutes of a quick walk or 30 minutes of cleaning the house.
Depending on the variety of beans and the method of its preparation, the amount of calories obtained changes in one direction or another, but still it remains a useful dietary product. Let's consider it in more detail.
Red beans
This is the most affordable variety that is in every store at any time of the year. Calorie boiled red beans - 93 kcal per 100 grams. It should be noted that it is she who leads in the number of B vitamins. The high fiber content (25 g of 100 g of its product) completely covers the daily requirement.
Another reason to introduce red beans into the diet is antioxidants, which are also in the composition. These elements remove toxic substances and slow down the aging process. There is a small minus, it is this variety that is more prone to excessive gas formation. This can be fixed if, before cooking, soak the beans for several hours in water with baking soda.
If you want to calculate the energy value of your menu, be sure to note that this product increases three times during cooking. At the same time, the calorie content of boiled red beans remains the same. By boiling 100 grams of dried beans, you get a large portion of wholesome food, containing only 93 kcal.
White beans
It has a more delicate structure and is well boiled, so it is great for soups. This variety is leading in the content of minerals: calcium, magnesium and iron. It is easier to digest and gives a less pronounced effect of bloating. White boiled calories has almost the same - 102 kcal per 100 g of product.
Green beans
This is a true standard of healthy, and especially dietary nutrition. Vitamins of group B (whole composition), A, C, E, minerals (magnesium, calcium, folic acid, chromium), fiber - all this is boiled green beans . The calorie content of this product is simply negligible - about 25 kcal per 100 grams.
It is perfectly absorbed, a large amount of fiber works like a brush, removing toxins and toxins. String beans improves liver and kidney function, normalizes the activity of the gastrointestinal tract. Moreover, it is cooked unlike other types: 5 minutes in boiling water - and you can start the meal.
Ways to cook: keep all the most useful
After reading about the beneficial properties of beans, housewives often think: how to cook this product so that more often there are a variety of dishes with its contents on the table? The simplest is boiling, beans can act as the basis of the first dish, salad or as an independent side dish. It is a long heat treatment that significantly reduces the effect of gas formation in the intestine.
Putting out beans with vegetables in a cauldron or pots, you will get a delicious dish. In addition, it gives great variability, a set of vegetables can be changed every time, add meat or other legumes. Although white, even red bean stew calorie is about the same - 130 kcal (including oil and vegetables).
There is not always time and desire to mess around with long cooking, in such cases canned beans help out. The calorie content of this dish is 99 kcal per 100 grams. A huge plus is that it is already ready and seasoned with sauce. On this basis, you can easily cook soup, cook gravy or stew it with vegetables. When canning, 80% of all nutrients are preserved. But be sure to pay attention to the composition, it is best if it contains only water, salt, sugar, vinegar and beans.
Contraindications to the use of beans
Despite its obvious usefulness, there are some precautions. In no case do not try to eat beans in raw form. The toxic substances contained in it are destroyed only by heat treatment.
With severe liver damage, bean consumption should be severely limited, since the gases formed in the intestine are absorbed into the blood and give a load to this organ. This rule applies to the elderly, as there are age-related changes in the activity of the entire gastrointestinal tract.
When should you completely abandon the use of beans?
- In acute cholecystitis and colitis.
- With gastric ulcer with high acidity in the acute stage.
- With pancreatitis.
Beans are digested for a long time, so it is better to combine it with vegetables (except potatoes) than with meat, and especially offal.
To summarize
Beans have a low energy value, 90-120 kcal per 100 grams of product, depending on the variety and method of preparation. Canned beans have about the same indicators, its calorie content is 99 kcal. The exception is pods, they contain more fiber, and only 25-30 kcal. Any beans are the richest source of vitamins and minerals and should be present on the table at least twice a week. Depending on your health condition, there may be restrictions on the use of this product, so consult your doctor.