THE beans they are very ancient legumes but which continue to be protagonists in the kitchen. Few know that they are perfect for staying healthy and healthy.
Since time immemorial an essential element of diets around the world, these small legumes not only add a note of flavor to dishes, but are also a rich source of nutrients essential for well-being.
Beans: how many types are there?
Beans are edible seeds coming from different species of plants belonging to the genus Leguminosae.
The very hot climate is perfect for the plant of this food and that is why it is born in countries such as Central America.
Since ancient times these legumes have been a common food mainly intended for the poor. We can say that they fill you up in a short time and that they are useful for detoxifying the body.
You can find many varieties on the market, just think that around 60 types can be consumed. The present number is obviously much higher, more than 500 think! Both in color and shape they are different from each other. What are the best beans?
- Borlotti – They have a characteristic marbled color of white and pale red and a creamy consistency and a slightly nutty flavour. They are often used in soups, stews and bean dishes.
- Cannellini beans – THE White beansalso known as cannellini beans, they are ivory-white in color and have a soft and buttery consistency. They are often used in soups, salads and bean dishes.
- Black beans – This type it is dark in color, with a dense consistency and a slightly sweet flavor. They are widely used in dishes such as chili and soups.
- Zolfini beans – SThey are a variety native to Tuscany known for their small, round shape, with a delicate thin skin and a soft, creamy flavor when cooked. Their color varies from light beige to pale yellow and they manage to stay intact even after being cooked for a long time, maintaining their shape and consistency. This makes them ideal for use in soups, stews and salads, where it is important to maintain structure during cooking.
- Lamon beans – Originally from Veneto, this variety stands out rich and intense flavour, together with a soft and creamy texture once cooked. They are widely appreciated for their versatility in the kitchen and are used in a variety of traditional Venetian and Italian dishes in general, such as pasta and beans, rice and bean soup and bean salad.
- Red beans: Red kidney beans have a bright red color and a slightly floury texture.
- Adzuki beans: Adzuki are dark red in color and have a creamy, sweet texture when cooked. They are very common in Japanese cuisine and are used in desserts, soups and other dishes.
- Pinto beans – They are light brown in color with beige streaks and have a creamy texture and slightly earthy flavor. They are essential in Mexican cuisine, used in dishes such as burritos and enchiladas.
- Cowpea – They fall within the variety of white ones with a characteristic dark spot near the pod, originating from Africa. They are appreciated in some Italian regions for their qualities in traditional recipes, such as soups and risottos.
Beans: chemical composition
The many substances identified by experts provide us with interesting information regarding these legumes. They are useful for the body and over time protect us from many risks, in practice they should be eaten often and in regular quantities; this means not too many but not few either. Now all we have to do is give you some information on the chemical composition of the legume we are talking about today:
- Waterfall
- Proteins
- Fibers
- Ashes
- Fats
- Amino acids
- Vitamins (A and some of group B)
- Mineral salts (manganese, calcium, magnesium, iron, phosphorus, zinc, copper, sodium, potassium and selenium)
Beans: benefits of these legumes
Including beans in your diet can lead to a number of health and fitness benefits. What are the benefits of beans?
- Weight control: Thanks to the high fiber and protein content, they can help satiate appetite and control body weight. However, you need to pay attention to the count calories of the beans.
- Reduced risk of heart disease: Fiber can help reduce blood cholesterol levels, thus protecting against cardiovascular disease.
- Blood sugar control: The complex carbohydrates present help keep blood sugar levels stable, aiding in the management of diabetes.
- Digestive health: The fiber content is sufficient to promote digestive health, preventing constipation and other intestinal disorders.
Bean calories and diet
This legume is nutritious and relatively caloric due to the content of complex carbohydrates, proteins and fibre. However, considering that 100 grams of beans cooked correspond to 102 caloriesthe caloric density does not necessarily make it a food to avoid during a diet.
The calories present in beans they are mainly provided by complex carbohydrates and proteins, which provide long-term energy and contribute to a feeling of satiety, helping to control appetite and reduce the craving for unhealthy snacks.
Furthermore, the fibers present help regulate intestinal transit and keep blood sugar levels stable.
They can be particularly useful in the vegetarian diet, where they are often used as a source of vegetable proteins and meat substitutes (although it remains important to vary a little to get the right proteins, i.e. combining wheat, nuts, corn, brown rice and so on .
However, you need to pay attention to portions and preparation methods. Because they can be included in a variety of dishes, from soups to salads to stews, you can choose lighter cooking options, such as steaming or grilling, rather than frying or adding high-fat seasonings. Yes to them too beans in a pressure cooker. So, too those on a diet can eat beans.
How to use beans in cooking
Pasta and beans, beans all’uccelletto, Mexican beans, pasta, beans and mussels, rise and beans, sausage and beans, Beans with pork rind: the recipes with beans they are a lot. Here are some ways to use them in the kitchen:
- Soups and stews: They are a key ingredient in soups and stews, adding texture and substance to dishes.
- Salads: Add them to your salads to increase the protein content and make the meal more satisfying.
- Main dishes: Use these legumes as a base for main dishes such as veggie burgers, veggie chili or burritos.
- Side Dishes: Make tasty side dishes, like baked beans, sautéed beans with vegetables, or stewed beans.
- Sauces and condiments: Use them to make tasty dips and condiments, such as hummus, salsa black beansI white bean pesto.
Beans: curiosity
Although they are excellent for the human body, they can be unhealthy if their origin is unknown. Obviously we suggest you opt for legumes grown with organic processes (therefore legumes fromorigin certain). A piece of advice: i canned beans without added salts and sugars they are a good food resource, pay attention to the labels.
A legume that was consumed by the Egyptians and Greeks is still on our tables today. In short, this aspect already says a lot about these legumes. In the past they were consumed to stimulate the sexual sphere as natural aphrodisiacs.
In the past they proved useful for feeding many poor people, even today they are found at very accessible prices to the public. Let’s remember that they are perfect for providing lots of vegetable proteins.
A dish that features these legumes, together with chickpeas, peas and lentils, is without a doubt an excellent dish for the body, especially for assimilating many vegetable proteins.
However, we suggest you integrate vegetables and legumes into your diet, especially in the cold seasons. However, fresh and dried fruit must not be missing, given that they are 2 food categories that are very good for health.
Beans: are there any contraindications?
THE beans I am legumes which can cause food allergies, but this is a problem we encounter every day when it comes to food!
One of the known side effects is that they can give rise to flatulence. Obviously, first of all it is best not to exceed their consumption. But according to many experts, the addition of various aromatic plants alleviates the disorder. An example would be ground ginger and some seaweed, or savory.
In subjects who suffer from meteorism and colitis they are not exactly the right decision, therefore it is necessary to abstain from their consumption.