Glycemic index of different types of beans and nutritional value

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Beans are the most valuable leguminous crop with excellent taste and nutritional qualities. Bean dishes will allow not only to better satisfy human needs for vegetable protein, but also diversify the diet. They are very loved and in demand among the population.

In the huts of the natives, the sailors of Columbus found amazing grains. They were glossy, rock-hard when raw, soft and satisfying when cooked. Together with the sailors of Columbus, these grains crossed the ocean and found a second home in Europe, later called beans.

In Russia, beans became famous at the beginning of the 17th century thanks to the daughter of Peter I, Empress Elizabeth Petrovna. Here it acquired significance as a culture only in the 18th century. At first, only ripe beans were eaten, later green pods were also eaten.

Glycemic indexbeans

The chemical composition of beans is well studied. It contains almost the entire vitamin "alphabet". The glycemic index of beans (GI) depends on its type and variety. This parameter shows the effect of carbohydrates in food on the level of glucose (sugar) in the blood. Simply put, the higher the glycemic index, the more harmful the product, especially for people with diabetes. In addition, GI leads to obesity. The rate of glucose breakdown is considered as 100 units and the GI of all products is calculated from this value. They are usually divided into 3 groups:

• Low GI - up to 50 units
• Average GI - 50-70 units
• High GI - from 70 units. and above.

When you eat foods with a low glycemic index, food in the body is absorbed more slowly, and blood sugar levels rise gradually and also gradually fall. And when taken with a high GI, the sugar index rises sharply and the pancreas intensively produces the hormone insulin. It distributes energy throughout human tissues, and if it is not spent, then the hormone will store it in fat reserves on our body.

And it will also prevent fat cells from converting into sugar to be used as energy for the body. From the foregoing, it follows that the GI should definitely be taken into account when considering your diet, not only for people with diabetes, but also for everyone who wants to eat right and he althy.

Let's get back to the beans. In raw form, ripe beans are not eaten, they contain harmful substances that, when boiled or stewedare released from its composition.

Since the product is not consumed raw, consider the glycemic index of boiled beans. The indicators are as follows:

• Glycemic index of white beans - 40 units
• String beans - 20 pcs
• Glycemic index of red beans - 40 units

Beans have a low GI, so you can safely add this type of legume to your diet in boiled and stewed form.

Nutritional value of beans

Do you know how the word "legume" sounds in English? "Ripple!" So it's safe to say that the bean lover is an active person!

In grain white and red beans, protein content - 22.3 g, fat - 1.7 g, carbohydrates - 54.5 g, calorie content - 310 kcal per 100 g of product.

Green string beans are much less caloric, per 100 g of product: protein - 4.0 g, fat - 0 g, carbohydrates - 4.3 g, calorie content - 32 kcal.

Beans contain the substances and vitamins we need: carotene (0.31 mg), K (0.29 mg), B1 (0.073 mg), B2 (0.14 mg), PP (0.5 mg), pantothenic acid (0.2 mg), B6 (0.14 mg), C (19.5 mg) per 100 grams.

Minerals: sodium (1.7 mg), potassium (256 mg), magnesium (26 mg), calcium (50.8 mg), iron (0.39 mg), phosphorus (37 mg), iodine (3 mg) per 100 grams.

Features of beans

Green beans are inferior to beans in terms of protein, but its special value is that it contains the amino acid arginine. This isbuilding material of the whole organism. Also, arginine is part of collagen, which is responsible for the firmness and elasticity of the skin.

Red and white beans provide complete protein, especially when paired with rice or grains. Protein is necessary for many metabolic processes in the body, including the creation of tissues. It is an important building block of muscles, skin, hair, nails.

Beans and he alth

Beans are valuable not only in nutrition, but also in folk medicine. With kidney stones, a decoction of dried flowers of the plant is recommended. In the Caucasus, a decoction of dry beans is given to children with diarrhea.

People who are sick with diabetes are extremely useful pomace (juice) from beans, which contains vegetable inulin and effectively affects carbohydrate metabolism in humans. It is obtained from unripe kidney beans. The pomace is mixed in equal amounts with cabbage and carrot juice. It is necessary to consume up to 1 liter per day.

Beans have long been used as a sugar-lowering agent. The decoction obtained from them is one of the many herbal remedies tested and recognized by scientific medicine. Recommended for people to prevent diabetes or stabilize blood glucose levels.

Contraindications

People with unstable bowels should include beans in their diet rarely and in small portions. But people suffering from gastritis, pancreatitis, stomach ulcers and high levels of acidity will have togive up bean dishes.

How to cook beans?

The low glycemic index of beans and their high nutritional value give us the opportunity to enjoy and high palatability. There are a lot of bean recipes. You can cook a variety of delicious dishes.

Vegetable platter with beans.

Take two different varieties of beans (red and white):

• beans - 2 cups;
• turnips, potatoes, carrots - a glass each (cut into cubes);
• salad - 3 heads;
• butter - 2-3 tbsp. spoons;
• parsley - to taste;
• spices - by eye.

Cooking:

1. Soak beans for 8 hours. Change the water.
2. Place beans in cold water and boil.
3. Cut turnips, potatoes, carrots into small cubes (the more varied the vegetables, the tastier the dish).
4. Wrap each variety of vegetables separately in gauze, tie and cook together until cooked in s alted boiling water, removing as they are ready (some cook faster, others slower) and throw into a colander.
5. When all the vegetables are taken out, dip the washed salad in whole bunches into boiling water (in which the vegetables were boiled) for 1-2 minutes.
6. Spread lettuce, beans, heaps of different vegetables on a dish with a "star", choosing according to taste and colors.
7. Heat the butter in a saucepan, throw finely chopped parsley into it and pour over the salad.

These are the glycemic index of beans, their benefits for the body and wonderful tastequality.