by Beans have become a surprisingly fashionable kitchen base food. They had a glamorous revision with Bold Bean Co, a brand that was out of control, a brand that was launched in 2021 to make beans appear chic. Amelia Christie-Miller, the 30-year-old businesswoman who set up the company, previously said that she was “hated baked beans”. Now you are in every hot restaurant and in Instagrammable Home Dish.
Now your brand is as omnipresent as Heinz for noble millennials, although it is anything but cheap option. A glass of queen -proof or butterbeans reset them more than £ 3. But are they good for you? Fortunately, Sophie Trotman, our nutritionist, describes these luxurious legumes as some of the healthiest foods that they can expand to their diet.
The nutritional value of beans
Our obsession with beans will certainly prove to be for our health: a standard box of black beans contains as much protein as three eggs and the double fiber in plums. In addition to fiber and protein, beans with micronutrients such as potassium, folic acid, iron, zinc and magnesium are packed, and they are also easy to include in their everyday diet, regardless of what they like to eat.
Even if you do not want to spray on noble beans, the modest 50p box of black beans, butterbeer or chickpeas is still clearly its place and is “exceptionally good for you,” says Trotman. “Adding a can of beans into a fall roast, soup, stew or salad is far the easiest way to make the meals they love more nutritious.”
Trotman selected and classified the best beans for your health. Take a look at the following recipes to make them delicious at home.
Pinto Beans, a staple in chillis and other Tex-Mex meals, are super-grown. “Pinto beans are a rich calcium source that is ideal for our bones, teeth and even for sleeping while sleeping – something that most people forget,” says Trotman.
Magnesium, “the decisive factor for nerve and muscle function, mood regulation and sleep” can also occur in bunch in this bean. In addition, pinto beans are a source for “non-hem” benchers, which can be found in food-based foods such as fruit, vegetables, nuts and whole grain base.
Surveys of people in Great Britain show that many of us have difficulty eating enough iron, especially women: “So it is crucial to bring more of it into our diet,” says Trotman.
The food of large amounts of red meat, the largest iron source in most people in most people, was also associated with cancer, diabetes and risk of heart disease. Therefore, adding pinto beans to your diet is a great way to improve your iron absorption without consuming more lamb, beef and pork.
Just make sure that you eat pinto beans “with a little broccoli or a press lemon,” says Trotman. “Your body is less absorbed by your body, and the best way to increase the iron that you can absorb from herbal food is to combine it with a source of vitamin C.”
If you lose weight, it is crucial to put as much fiber and protein in your diet as possible.
This makes Edamame the bean for those who want to lose weight with 8 g protein and more than 5 g fiber up to 100 calories in so many grams. These beans are the most proteinish legumes that are now slightly available in supermarkets, which means that they are also a great snack for people who also want to attract muscles.
Edamame beans are eaten as a snack with salt or spices in large parts of East Asia and have introduced themselves to our diet in Great Britain as a side dish for sushi or as an important ingredient in salads and stirred fries.
“Edamame is much higher in protein than in other beans, while they are still very high in magnesium and a good source for folic acid and calcium,” says Trotman. “They also contain phytoestrogens that suggests research to be helpful for hormonal balance in women.”
Edamame beans do not have as fibrous as some other types of beans, but still about 5 g of fiber per 100 g of portion, a sixth of your directive Daily fiber intake – so these beans can feel good and energetic after lunch.
Edamame can be bought fresh, frozen or lined. Trotman suggests “keeping a bag in the freezer and beating them into fall questions and salads” as they want. “
Black beans are an intestinal health super hero: with almost 7 g fiber per 100 g (almost a quarter of your daily recommended recording) and dark skins that are packed with anthocyanins, a strong antioxidant. They are the best beans to keep their intestine happy, says Trotman.
A large part of the fibers in black beans consists of resistant strength, which has not broken by the small intestine and therefore feeds its intestinal bacteria better. Studies also show that resistant strength improve the tolerance of the body compared to sugar and feel full after meals and help us to avoid snacks after dinner.
“You are also the bean, which is highest in Magnesium, apart from Edamame,” says Trotman, who packs more iron than pinto beans. These anthocyans also make black beans well for their heart and by maintaining their intestine, they will also reduce inflammation over the rest of their body.
Trotman’s favorite bean is the chickpeas – “I will probably eat it two or three times a week,” she says. “Chickpeas have a fairly neutral taste, in contrast to smoky black beans or nutty pinto beans, so that they can easily be picked up for meals or instead of heavier carbohydrates such as pasta or rice,” she explains.
Chickpeas (and also kidney beans) are much higher in carbohydrates than other types of beans and higher in calories per 100 g. But together with her high fiber content, it makes even more filling than other types of beans – and with a high calcium, magnesium and zinc size promise chickpeas to “support your immune system and keep your skin healthy,” says Trotman.
In addition, these beans have “a soft, creamy texture that they try to eat more legumes for people who try to eat more legumes if they are not so used to taking them into their diet,” says Trotman. From Mediterranean salads to Indian curry and Moroccan tajine, there is hardly a kitchen that could not benefit from an additional can of chickpeas.
Other brilliant beans that are to be included in their diet
Wide beans
Per 100 g: 63 calories, 3.3 g fiber, 4.7 g protein
Wide beans or fava beans are low in calories and “large of magnesium, calcium, iron and potassium,” says Trotman. With 8.8 g of carbohydrates and 4.7 g protein per 100 g portion, these beans are considerable enough to throw a salad around and keep full all day.
Cannellini beans
Per 100 g: 58 calories, 7.6 g fiber, 4.6 g protein
Similar to wide beans with additional fiber, these neutral -tasting, low -calorie beans are a great basis for soups and dips. They are also high in folic acid and iron. “When it comes to your health, they are largely very similar to the Breit beans. So choose those that you like the most,” says Trotman.
Butter
Per 100 g: 93 calories, 7.1 g fiber, 7.4 g protein
Butter beans are “less nutritional physiologically dense” than other types of beans on the market, says Trotman, but a 100 -g portion of them will still offer them more than 7 g of fiber and protein. “It is important to find a bean that you also enjoy,” says Trotman. “Many people like these beans as part of Spanish dishes or a hearty stew where they will still do a lot of good.”
Kidney beans
Per 100 g: 150 calories, 4.9 g fiber, 7.5 g protein
Kidney beans are packed with isoflavons and anthocyans, both types of antioxidants to prevent diabetes, cancer and heart disease. “They are also the bean that is highest in iron,” says Trotman.
Faqs
Are the beans in doses healthy?
Yes, canned beans are as healthy as dried and soaked beans.
Clean your intestine?
Beans are a great source of soluble and insoluble fiber, which means that they can both throw up their stool and help eat their intestine. However, if you have to struggle with constipation regularly, the food of beans can be counterproductive, as these fiber fermented and lead to flatulence in your intestine and in some cases worsened constipation.
