Beans are one of the most widely consumed foods in the world and a staple of
countless cuisines, primarily because of their versatility and exceptional
nutritional content.
countless cuisines, primarily because of their versatility and exceptional
nutritional content.
The word bean refers to the seed of any plant in the legume family, and so there are
thousands of varieties each with their own uses and health benefits, but for now
we’ll focus on the most popular types, their nutritional content and a general guide
for how to prepare fresh or canned beans.
The most widely used types of beans
Chickpeas (also known as garbanzo beans) are one of the healthiest beans
you can eat! Packed full of protein and fibre, chickpeas also contain vitamins
A, B1, B2, B3, C, D and E making them incredibly nutritionally well rounded.
Traditionally chickpeas are used in Middle Eastern and Mediterranean
cooking in dishes like hummus or falafels, however they are also a great
meat substitute for those on a plant based diet.
Kidney Beans are native to Mexico and Central America, and so it’s no
surprise they are a core ingredient in Mexican cuisine, however they also
feature heavily in South Asian dishes. Not only are kidney beans a great way
to increase your protein intake, they also contain various vitamins and
minerals, including vitamin K and C.
Black beans are most commonly used in Latin American cooking and as a
very versatile meat substitute for vegans and vegetarians. High in fibre and
protein, black beans are a great food to keep you filling full in between meals
due to their very low glycaemic index.
very versatile meat substitute for vegans and vegetarians. High in fibre and
protein, black beans are a great food to keep you filling full in between meals
due to their very low glycaemic index.
Lentils are one of our oldest food sources, and they remain a great addition
to any healthy diet to this day. Originally from Asia and North Africa, lentils
have become a fundamental part of Indian, Greek and Mediterranean
cooking.
to any healthy diet to this day. Originally from Asia and North Africa, lentils
have become a fundamental part of Indian, Greek and Mediterranean
cooking.
Butter beans originate from central america, but are incredibly popular
globally. Not only are they great for bulking up a stew, curry or casserole
because of their “meaty” texture, they also contain a wide multitude of
vitamins and minerals, as well as a great deal of protein and fibre.
globally. Not only are they great for bulking up a stew, curry or casserole
because of their “meaty” texture, they also contain a wide multitude of
vitamins and minerals, as well as a great deal of protein and fibre.
Soya beans have possibly the most uses out of all. Traditionally grown in
Asia (but also found in Brazil) soya beans are used to make tofu, tempeh and
miso. Unlike many other beans, it is also common to eat soya beans before they are fully grown, while they are still in their pod, commonly known as
edamame beans. Despite being from the same plant, edamame beans
actually contain even more vitamin K than soy beans do.
The nutritional benefits of beans
It’s well known that beans are among the healthiest foods you can eat, however it
is important to note that some are better than others in regard to their specific
nutritional contents. Below are the essential nutrients that beans contain, what
specifically the more obscure vitamins and minerals do, as well as which beans are
best for which nutrient group.
The majority of beans are packed full of protein, however some stand out as
the best option to easily increase your protein intake. Soy beans (once
boiled) have a whopping 17g of protein per 100g serving, and borlotti beans
have an incredible 23 grams! The high protein content of beans makes them
all the more important to those of us that may struggle to obtain it
elsewhere in our diets, in particular vegetarians and vegans.
Beans (and pulses in general) are an amazing source of soluble and insoluble
fibre. Insoluble fibre (mostly found in the skin of the bean) is great for
digestive health, while soluble fibre aids heart health by lowering
cholesterol. Haricot beans in particular are full of fibre, yet also low in fat
and calories.
Different types of beans contain different vitamins and minerals, so it’s
important to vary your intake to fully balance your diet. Chickpeas (as
mentioned previously) contain vitamins A, B1, B2, B3, C, D and E, which help
with inflammation, calcium intake and even iron deficiency. Kidney beans
are rich in vitamin K, which is needed for blood clotting to help heal wounds.
Black beans are not only a great source of vitamins, but also antioxidants,
mainly because of their high concentration of anthocyanins.
Beans are an incredible slow release energy source, this is because of their
low glycaemic index. The glycaemic index essentially ranks carbohydrates
by how much they raise blood sugar, and thus how quickly their energy is
absorbed into the bloodstream. While glycemic index alone is not an
indicator of how healthy a food is, it does effectively show how long a
certain food can keep you “powered for”. Black beans have a very low
glycaemic index of just 30, meaning they will keep you feeling fuller for
longer in between meals. The low fat content of beans, combined with their
glycaemic index makes them a great appetite management tool, and the
regular consumption of beans has even been shown to help fight obesity!
While beans are low in fat, some beans are rich in essential fatty acids. Mung
beans especially are a great source of omega 3, which improves circulation,
lowers blood pressure and helps to lower cholesterol. Typically omega 3 is
found in oily fish, so for anyone that struggles to include fish in their diet
beans are incredibly healthy and convenient.
Fresh vs Canned Beans
Both canned and fresh beans are incredibly healthy, and most of the time the
decision between canned and fresh beans boils down to convenience, however
fresh beans often avoid the preservatives and additives that can sometimes be
found in their canned equivalents.
Whilst the preparation of fresh beans can seem intimidating at first compared to
the convenience of canned beans, it is deceptively easy. Generally speaking, to
prepare most fresh beans they simply need to be soaked overnight before being
boiled for roughly 30 minutes the next day.
However if you are short on time there is no absence of healthy organic canned
beans available provided you read the ingredients carefully.
So why do you need beans on your shopping list?
Beans are a truly incredible source of nutrients, each with their own uses, flavours
and benefits they really are a must have in any well stocked healthy pantry.
Whether you are eating fresh or tinned beans they are a wonderful way to make
sure your diet is balanced while adding a great taste and texture to whatever you
have them with.
