Beans - what are its values and why add it to your menu?

We already wrote about beans in an article on antioxidants and at the time we told you to get enough supplies for war stock. If you remember, the beans were in as many as three places on the list of antioxidant-rich foods while the tiny red dried beans were on the top of the list.

So let's repeat the material. It is a one-year-old plant from the legume family that arrived from America to Europe in the 16th century along with potatoes and corn. We distinguish between young and dried beans. You assume that he is not as young as you are, which means he is only available to you for a few months of the year, and you can always buy and consume dry. This most famous legume has developed a myriad of species, and probably just as many ways of harvesting.

Beans have great energy value and contain almost all essential amino acids. It also contains lecithin and the minerals nitrogen, potassium, calcium, iron, phosphorus, magnesium, zinc and sodium. It is an excellent source of protein, and unlike other sources, beans are low in fat and do not contain saturated as well as cholesterol.


It is an excellent source of dietary fiber that contributes to the feeling of satiety by keeping your blood sugar stable. Vitamin is an excellent source of folic acid, thiamine, pyridoxine (B6), vitamin K, riboflavin (B2), pantothenic acid and niacin (B3).

Beans in the service of health

Although it has been on our tables since ancient times, it has only recently been given the full attention it deserves given the increasing popularity of healthy eating. We can truly say that this is a superfood, since beans contain fiber, protein and antioxidants in one go. It is because of these values ​​that beans have a very positive effect on our health. It lowers cholesterol, regulates blood sugar and insulin production given its low glycemic index and complex carbohydrates that are slowly digested, good for the health of the gastrointestinal tract and protect against cancer, and especially the colon.

Given that all types of beans, many of which can be found in our climate, such as vegetables, cherries, red, white and black beans, contain very little fat and calories, it is advisable to eat as much as possible, especially for diabetics and others who want to regulate weight .


Beans have also been shown to reduce the risk of heart disease due to the already mentioned naturally low fat content, the absence of saturated fat and trans fats by as much as 82 percent. It's not the end either. Folic acid is abundant, which is extremely important for pregnant women and has a beneficial effect on mental health due to the vitamin thiamine (vitamin B1), which is involved in energy production and synthesis of acetylcholine, a neurotransmitter for memory.

Beans in a plate

We have already mentioned that young beans are available less often while dry ones can be found at any time of the year. Therefore, you are more likely to prepare the latter when it is already ripe, or say it is dried.

If you were lazy and wanted to shorten the bean process by throwing it immediately into the pot, the high water temperature would only affect the surface of the grain, which would be rehydrated (refreshed) while keeping the interior dry and floury, and thus tasteless.

For this reason, do not be lazy and soak the beans before cooking, because in addition to being tastier, the soaking process will also break down the complex chemical compounds we call indigestible sugars, that is, glycosaccharides, to prevent bloating after eating a bean plate. It is best to soak it for 24 hours, soaked in salted water at a slightly lower temperature, after which it needs to be rinsed thoroughly.

Its neutral taste will provide you with a variety of combinations with different foods and spices, and as it is available year-round, the use of beans in the kitchen is really wide. Bean stew, baked beans or bean salad are just a few of the many finger licking combinations.


So you have no excuse and don't let his slightly longer preparation discourage you. Although the title of the article begs the question of why to put beans in your menu, after all, we can only ask "and why not?"