Beans - the most valuable crop of legumes, which has excellent taste and nutritional qualities. Bean dishes will not only more fully satisfy the human needs for vegetable protein, but diversify the diet. They are very beloved and in demand among the population.
In the huts of the natives, the sailors of Columbus found amazing grains. They were glossy, hard as pebbles in raw form, soft and nourishing - in boiled form. Together with the Columbus sailors, these grains crossed the ocean and found a second homeland in Europe, later called beans.
In Russia, beans became famous at the beginning of the 17th century thanks to the daughter of Peter the Great, Empress Elizabeth Petrovna. Here it acquired significance as a culture only in the 18th century. At first, only ripe beans were eaten, later green pods began to be eaten.
Bean Glycemic Index
The chemical composition of beans has been well studied. It contains almost the entire vitamin "alphabet". The glycemic index of beans (GI) depends on its type and variety. This parameter shows the effect of carbohydrates in food on the level of glucose (sugar) in the blood. Simply put, the higher the glycemic index, the more harmful the product, especially for people with diabetes. In addition, GI leads to obesity. The rate of breakdown of glucose is considered as 100 units and from this value the GI of all products is calculated. They are usually divided into 3 groups:
- Low GI - up to 50 units
- The average GI is 50-70 units.
- High GI - from 70 units. and higher.
When eating foods with a low glycemic index, food in the body is absorbed more slowly, and blood sugar levels rise gradually and also gradually decrease. And when taken with high GI, the sugar index increases sharply and the pancreas intensively produces the hormone insulin. It distributes energy to human tissues, and if it is not spent, then the hormone will put it into the fat reserves on our body.
And it will prevent fat cells from being converted into sugar in order to use it in the form of energy for the body. From all of the above, it follows that GI should definitely be considered when considering your diet, not only for people with diabetes, but also for everyone who wants to eat right and wholesome.
Back to the beans. Raw beans do not eat ripe beans; they contain harmful substances that, when boiled or stewed, are released from its composition.
Since the product is not consumed raw, consider the glycemic index of boiled beans. The indicators are as follows:
- The glycemic index of white beans - 40 units.
- String beans - 20 units.
- The glycemic index of red beans - 40 units.
Beans have a low GI, so you can safely add this type of bean to your diet in boiled and stewed form.
The nutritional value of beans
Do you know how the word "legumes" sounds in English? "Ripple!" Thus, it is safe to say that the bean lover is an active person!
In cereal white and red beans, the protein content is 22.3 g, fat is 1.7 g, carbohydrate is 54.5 g, calorie content is 310 kcal per 100 g of product.
Green beans are much less caloric, per 100 g of product: protein - 4.0 g, fat - 0 g, carbohydrate - 4.3 g, calorie content - 32 kcal.
Beans contain such necessary substances and vitamins: carotene (0.31 mg), K (0.29 mg), B1 (0.073 mg), B2 (0.14 mg), PP (0.5 mg), pantothenic acid (0.2 mg), B6 (0.14 mg), C (19.5 mg) per 100 grams.
Minerals: sodium (1.7 mg), potassium (256 mg), magnesium (26 mg), calcium (50.8 mg), iron (0.39 mg), phosphorus (37 mg), iodine (3 mg) per 100 grams.
Bean Features
String beans are inferior to beans in the amount of protein, but its special value is that it contains an amino acid - arginine. This is the building material of the whole organism. Arginine is also a part of collagen, which is responsible for skin tightness and elasticity.
Red and white beans provide the body with a complete protein, especially in combination with rice or cereals. Protein is necessary for many metabolic processes in the body, including the creation of tissues. It is an important building block of muscles, skin, hair, nails.
Beans and Health
Beans are valuable not only in nutrition, but also in folk medicine. With kidney stones, a decoction of dried flowers of a plant is recommended. In the Caucasus, a decoction of dry beans is given to children with diarrhea.
For people who have diabetes, it is extremely useful to squeeze (juice) from bean beans, which contains plant inulin and effectively affects the carbohydrate metabolism in humans. It is obtained from unripe bean beans. Squeeze is mixed in equal amounts with cabbage and carrot juice. It is necessary to consume up to 1 liter per day.
Beans have long been used as a hypoglycemic. The broth obtained from them is one of the many herbal remedies tested and recognized by scientific medicine. Recommended for people to prevent diabetes or stabilize blood glucose levels.
Contraindications
People with unstable intestines should include beans in their diet rarely and in small portions. But people suffering from gastritis, pancreatitis, stomach ulcers and high acidity will have to abandon beans.
How to cook beans?
The low glycemic index of beans and its high nutritional value give us the opportunity to enjoy high palatability. Bean mass recipes. You can cook a variety of delicious dishes.
Assorted vegetables with beans.
Take two different varieties of beans (red and white):
- beans - 2 glasses;
- turnips, potatoes, carrots - in a glass (cut into cubes);
- salad - 3 heads of cabbage;
- butter - 2-3 tbsp. spoons;
- parsley to taste;
- spices - by eye.
Cooking:
- Soak beans for 8 hours. Change the water.
- Beans are placed in cold water and boiled.
- Cut into small cubes turnips, potatoes, carrots (the more diverse the vegetables, the tastier the dish).
- Each variety of vegetables is wrapped separately in cheesecloth, tied and cooked together until cooked in salted boiling water, removed as soon as ready (some cook faster, others slower) and recline into a colander.
- When all the vegetables have been taken out, dip the washed salad with whole coats for 1-2 minutes in boiling water (in which the vegetables were cooked).
- Arrange salad, beans, piles of different vegetables in a star dish, picking to taste and color.
- Heat butter in a pan, throw finely chopped parsley into it and pour the salad.
These are the glycemic index of beans, its benefits to the body and wonderful taste.