Beans: With Valuable Ingredients

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Beans: With Valuable Ingredients


Green beans, white beans, broad beans, French beans or kidney beans – no other vegetable comes in so many forms such as the bean. In Germany, there are more than 100 different types of beans and they are one of the most versatile and most popular legumes that we know of. They are also by their numerous ingredients, very healthy, provided you know what to consider in the preparation. Because raw beans are even toxic. Here you can read everything there is to know about beans and their health Benefits.

What is on it and in it in the bean?

Beans are an important source of Protein – white beans have even more protein than meat and are therefore vegetarian also a good source of protein. The nutritional value of this vegetable varies greatly depending on the type and processing – for example, whether or not fresh beans or from the can be used.

In fresh kidney beans the nutritional value per 100 gram of spread, for example, as follows:

  • Of 22.1 Grams Of Protein
  • 36,5 grams of carbohydrates, 1.1 grams of sugar
  • To 21.3 Grams Of Fiber

251 kilocalories (kcal) per 100 grams of kidney beans are not just low in calories. Here, too, however, there are large differences between the different types of beans. So 100 grams of green bar to beat the bean for only about 25 kilo calories. Therefore, the tasty vegetables can be found in a quiet, even on the dining plan, if we want to save calories.

Healthy ingredients from beans

The health Benefits of beans is substances in addition, in many minerals, because they contain, among other things:

  • Magnesium
  • Potassium
  • Calcium
  • Iron
  • Phosphorus
  • Manganese

There are also numerous vitamins such as Vitamin A, C and E, Beta-carotene (Provitamin A), as well as various vitamins of the B group (especially B1, B2 and B6).

Effect on health

Beans release their carbohydrates slowly into the bloodstream and thus maintain a constant blood sugar level. This allows you to make long lush and are great for diabetics. They also contain soluble fibers that bind to the retirement of cholesterol and thus lower cholesterol.

More than other vegetables, the body can be supplied also by eating beans antioxidants against free radicals. So you will help, cardiovascular disease, atherosclerosis, and cancer. A cancer-preventive effect, particularly in relation to colon cancer, and breast cancer, was also confirmed by various studies.

Digestive problems due to beans to prevent

In a phrase, it means: “Each of beans, good for the heart”. In fact, many people have to fight after the consumption of beans with digestive problems. Responsible for the bloating among other things, so-called oligo are, saccharine, difficult-to-digest carbohydrates, whose decomposition in the intestinal Gas.

Depending on the variety, it helps sometimes, the beans before cooking to soak for up to 24 hours in water. As a result, the pulses cause less digestive discomfort.

In addition, the right spices can aid in digestion: cumin, anise, coriander seeds and fennel are particularly well suited. Alternatively, a Kümmeltee helps against bloating.

This is important to remember when preparing to

The diversity of preparation, whether as beans, vegetables, salad or as a garnish for meat and fish, also speaks of the fruit for this Sleeve. Blanched beans wrapped in bacon, Chili con Carne, stew, beans, soup and food factory are just some of the possible use of forms of beans.

You can cook the beans fresh, but also freeze well. Only in the raw state they may be in no case be eaten, as they contain a poisonous substance. This substance, the glycoside Phasin, belongs to the group of Lectins, and is decomposed only after 15 minutes of Heating or cooking. Therefore, you should discard the water in which the beans have been blanched, always. In the case of beans from the tin, it is sufficient to predict a rinse-off, because they are already cooked.

Tips to purchase of beans

Many healthy foods are not inexpensive, and to not get in front of all, any time of the year. Beans, however, are not too expensive and are grown in the open ground from may to October and grown in a greenhouse from April to December. In the remaining months of the year you are due to Import.

If you crack the break-up of beautiful, then you are exactly right. You don’t pay attention at the time of purchase that the pods are limp or brown Spots come.

Some varieties, such as, for example, the kidney bean, are available dried or canned. In this particular type, it is dry, cooking beans, of which, due to its hard shell and tough pods, only the dried seeds can be used. Thick, white beans, and mung beans are available in cans or Tetra-pack.

Storage and shelf life

Beans should be processed quickly, because they hold only short fresh. In air-tight packaging beans will keep for about two days in the vegetable drawer of the refrigerator. Since you can freeze them very well, this is the best Alternative, if you have purchased a large amount.

Types of beans and their origins

It is not easy to get an Overview of the different varieties of these legumes. Their diversity is due to, among other things, to their different origin. In Europe, the climate is ideal: There, beans grow almost anywhere. Another important growing area is East Asia. Home to some of the varieties also in Central and South America, primarily in the South and West of Mexico. In many regions, they represent an important staple food.

Mostly it is annual frost-sensitive plants, the beans in the Bush or Rod, and fire or runner beans. The pods can be flat, and flat or oval in shape and flat.

Perl beans, for example, are very thin-skinned with round small seeds, old varieties, however, are thick-skinned and still have threads that need to be removed. Also more exotic varieties, such as the Cuban black bean, have already found their way into our health food stores.

But no matter whether green, yellow, red, or black, flat or round are Cooked all the beans is very healthy.