Accused of causing uncomfortable bloating, dried beans do not always have a good press. However, they are resisting by displaying their benefits to the most skeptical …
A mine of resistant starch
Resistant starch probably doesn’t ring a bell. Too bad, because it has the advantage of resisting digestion. This is commonly referred to as “slow sugar”. His role ? Ferment in the colon and serve as food for the good bacteria of our digestive flora, like prebiotics. In addition, it allows the production of short-chain fatty acids, butyrate in particular, to which many virtues are attributed, such as cancer prevention. Butyrate is absorbed as it is produced by colon cells, forming a perfect protective mechanism. Researchers have listed the best sources of resistant starch: red, black and white beans, but also potatoes and beans. lenses, both eaten cold. In addition, dried beans are rich in compounds antioxidants whose action is increased by inositol (or vitamin B7) which would have an anticancer role.
Blood sugar and cholesterol regulators
The richness of all dried beans in phytosterols is a boon for regulating a hypercholesterolemia. These compounds indeed have the property of limiting the absorption of cholesterol in the intestine by entering into competition with it to bind to the same transporters. They thus make it possible to preserve a good cardiovascular health. Equipped with a glycemic index low and very well supplied in fiber, they also have the ability to naturally regulate the level of sugar in the blood, which is particularly useful in the prevention or in the control of the disease. Type 2 diabetes.
Satiating foods
Rich in protein and containing the 9 amino acids essential for the body in various quantities, red beans calm the fat appetitesor sustainably satiate those who put themselves on a diet. In addition, proteins have an effect anti-fatigue appreciable, as well as minerals (iron, potassium, phosphorus, magnesium) who fight against intellectual fatigue.
Its health benefits
• Ally of the intestinal flora via its rate of resistant starch: 63% in black beans, compared to 2% in rice.
• Anticholesterol. Its phytosterols tame cholesterol.
• Satisfying thanks to its satiating and anti-fatigue proteins.
• Anticonstipation: its fibers boost lazy intestines.
Consume it well …
Dried beans are often synonymous with gas. To reduce this effect, rather than permanently removing them from your diet, it suffices, before cooking them, to let them soak for a few hours (or even overnight) in boiling water with a level tablespoonful of bicarbonate. This makes it possible to soften the film which surrounds the seeds, responsible for intestinal disorders. It is also important to chew them well, so as not to leave all the work to the intestines at the risk of inconvenience. To take advantage of all their benefits, watch out for the fats that often accompany this delicacy. There are other recipes than cassouletcooked with duck fat!
His CV 120 Cal / 100 g • Protein: 8.1 g • Fat: 0.5 g • Carbohydrates: 16.6 g • Fiber: 4.2 g
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