There is a science to eating beans

Many people think that eating beans is to supplement protein. But do you know that beans are divided into protein beans and starch beans according to their nutritional content? If you want to supplement protein, eating too much starch beans will not achieve the desired effect; on the contrary, if you want to lose weight and diet, starch beans are your choice.

High starch beans

As the name suggests, beans with a high starch content are generally classified as staple grains. Of course, beans with a high starch content do not only contain starch, but also contain protein, dietary fiber, etc., so the glycemic index is relatively low. Friends who need to control the amount of starch intake can add an appropriate amount of starch beans when cooking to increase satiety and reduce carbohydrate intake. The following are several beans with a high starch content for your reference.

In addition to starch, mung beans are also rich in calcium, iron, phosphorus and amino acids, which can supplement the nutrients needed by the body. Chinese medicine believes that mung beans have the effects of clearing away heat and toxins, strengthening the stomach, quenching thirst and removing liver fire. When the weather is hot and humid, you can eat more mung bean soup to clear away heat and relieve summer heat, and it also has the effect of diuresis.

Red beans are especially suitable for women because they contain high potassium, which can help relieve edema, and are rich in iron and folic acid, which can help produce red blood cells and improve anemia. Red beans can help women promote lactation during breastfeeding.

Kidney beans contain saponins and complex glycoproteins, which can slow down starch decomposition, reduce glucose absorption, reduce the rapid rise in blood sugar after a meal, and reduce fat synthesis. White kidney bean extract products for weight loss are already on the market.

Peas are rich in vitamin C, beta-carotene, iron, dietary fiber, potassium, etc. They contain various nutrients needed by the human body. They contain water-soluble and insoluble fiber, which can reduce and inhibit the rapid rise of blood sugar, relieve constipation, and prevent diabetes.

People with high blood sugar or those who want to control their weight can use starch beans to replace staple foods or add them to rice to get more nutrition and reduce the amount of rice consumed.

High protein beans

This type of beans has a relatively high content of protein and high-quality fat, making it suitable for protein supplementation for the human body.

Soybeans are rich in protein and calcium, which can help the growth and repair of bones and muscles. They are rich in isoflavones, which can maintain the balance of estrogen and have a good effect on women's health.

Edamame contains unsaturated fatty acids, vitamin E, soybean sterols, soybean lecithin, dietary fiber, etc., which are beneficial for emulsifying cholesterol and lowering blood cholesterol levels. The water content and vitamin C of edamame are also higher than other dry beans.

The saponin contained in black beans can reduce cholesterol in the body and effectively reduce the risk of atherosclerosis and cardiovascular diseases in the middle-aged and elderly. The pantothenic acid rich in black beans has the effect of blackening hair. Black beans are also rich in anthocyanins, which have antioxidant properties, can maintain good vision and resist aging.

other

Among the beans that people often eat, there are vegetable beans, such as the tender pods of peas, as well as long beans, green beans, okra, lentils, etc. These beans have low protein and sugar content, but high content of vitamins, dietary fiber and minerals.

It is recommended not to eat only one type of beans. Take black beans, red beans, soybeans, green beans, mung beans, etc., pour them into the pot according to the proportion, wash them and cook them together, and you will have a meal rich in the five major nutrients.

Uric acid gout should not be consumed excessively

It is generally believed that beans have a high purine content, so gout patients and people with high uric acid should not eat them. In fact, studies have found that the purine content of beans is not very high, about 200 mg per 100 grams, which should be a medium level. Moreover, purine is a water-soluble substance, which will be partially lost during the cooking process. Therefore, gout patients and people with high uric acid do not need to avoid eating beans, let alone bean products, but just don't eat them in excess. In addition, people with poor kidney function and those who are prone to flatulence are not recommended to eat too many beans.