Bean Nutrition Facts
Bean Nutrition .. Very low in calories, very low in fat, high in dietary fiber and protein… It would be fair to call beans the near perfect type of food.
Interesting Bean Facts:
• Beans are one of the longest-cultivated plants.
• Brazil, India and China are the biggest producers of dry bean. China, Indonesia and Turkey are the biggest producers of green bean.
• They are inexpensive and delicious, possibly the biggest bargain in the supermarkets, considering their health and longevity benefits.
• Beans contain 22 percent protein. Beef contains only 18 percent and eggs 13 percent protein.
• There are all kinds of beans available for different tastes unless you really dislike them.
• Chinese long beans may be up to 18 inches long.
• Newlyweds are given a bowl of beans for good luck in Nicaragua.
• Boiled beans mixed with zinc phosphide are used as a means of cheap rodenticide-rat poison in Aruba.
Bean Nutrition Facts and Health Benefits:
•Low glycemic index and high fiber content help stabilize blood glucose levels, making them a great choice for diabetes, insulin resistance or hypoglycemia sufferers.
• Low GI value also means beans provide steady and slow-burning energy.
• They can also help increase your energy by replenishing your iron stores. Unlike red meat, beans are low in fat and calories.
• Beans have more fiber and protein than any other vegetable.
• A cup of beans provides almost half of the recommended daily intake for fiber.
• Thiamin- B vitamin in beans is critical for brain cell – cognitive function, skin health, nerves and digestive system.
• Manganese is an essential element in a number of enzymes important in energy production and antioxidant defenses.
• Potassium helps reduce the risk of high blood pressure and stroke.
• Calcium is essential for strong bones and teeth.
• Weight loss: if you’d like to reduce your calorie “price” by 10%, add an extra 14 grams of fiber. This means that if you eat 2,000 calories per day, and add 28 grams of fiber to your meals, those calories will only “count” as 1600.
• Beans have 2-3% fat content: they raise your leptin-a protein hormone- levels and reduce appetite, while causing your metabolism to work harder and faster.
Bean Glycemic Index:
Low GI foods act as a constant supply of energy. Beans are low in glycemic index value, they provide energy over a longer period of time by releasing sugars into your blood stream slowly and steadily.
High GI simple sugar acts like a drug on the human system and many of us experienced that feeling of being sugar-high. Sugar is addictive, it is even compared to heroin by some scientists. High GI foods cause a spike in your blood glucose levels followed by a crash soon after, causing your appetite to return, making snacks irresistible.
Legumes- beans, lentils and peas are one of the lowest GI foods you can find.
Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988. PMID:15220.
‘The Healthy Benefits of Beans and Legumes’ By Dr. Maoshing Ni, http://health.yahoo.com/experts/drmao/ 2964/ the-healthy-benefits-of-beans-and-legumes.
L. Kaplan, “Legumes in the History of Human Nutrition” The World of Soy, 2008:27ff.
http://en.wikipedia.org/wiki/ Bean Nutrition .
Fortin, Francois, Editorial Director. The Visual Foods Encyclopedia. Macmillan, New York 1996, Bean Nutrition Facts .