Beans are a dietary product known throughout the world. The plant belongs to the legume family. In cooking, seeds (beans) and pods are used, which are boiled, stewed, baked, fried and canned. The calorie content of a vegetable will vary depending on its variety and method of heat treatment. So, how many calories are in beans?
Composition and nutritional value
Beans are very useful thanks to chemical composition. It contains a lot of protein - up to 20 g (per 100 g), which is why it is called "vegetable meat". Protein is absorbed by the body by 80%. The product gives energy to the body due to the content of carbohydrates - up to 58%.
This is necessary for the production and maintenance of new cells. Magnesium has many purposes in the body: it supports muscle and nerve function, supports immune system cares for bone health and blood pressure and helps metabolize energy. Iron is an important part of the oxygen transport proteins in the blood and contributes to the development of healthy cells.
The vegetarian alternative to Fasoleea is a vegetable, but it contains valuable protein often associated with meat. This makes them a meat alternative for vegetarians or those looking to limit their intake of animal products. Beans are a healthy heart replacement. It contains no saturated fat or has a limited amount of fat.
The presence of fiber (up to 12.4%) will allow you to feel full for a long time. There is very little fat in the vegetable - up to 2%. Beans are rich in nutrients. In particular, it contains vitamins PP, E, group B (B1, B2, B9). The composition also includes many trace elements.
Nutritionists recommend eating this vegetable from 2 times a week. Due to its low calorie content, it should be included in the diet for those who want to lose weight. The product gives the body energy and a lot of useful substances. It has a low calorie content, so it does not contribute to obesity.
Beans are a healthy and convenient food. Although dry beans are part of the healthy recommendations, sometimes this is not very convenient if you have a busy life because you need to cook for a relatively long time. Luckily, canned beans are a healthy alternative. They can be added directly from the box to a delicious salad.
chop off boiled beans and mix it with salsa sauce for tasty snack. However, when using canned beans pay attention to the nutrition label. This will allow you to identify hidden ingredients or excess sodium, which is not good for your health.
calories
How many calories are in beans? Calorie content depends on the type of vegetable and the method of its preparation. The most high-calorie boiled black beans, 100 g contains 132 kcal. In second place in terms of calories are white varieties: 100 g of boiled product contains 102 kcal. The calorie content of boiled red beans will be 93 kcal / 100 grams. String beans have a very low calorie content - 24 kcal / 100 grams.
What is your favorite recipe? Bean is extraordinary food! Show your research and inform your experts. It's a delicious source of vitamins and protein, it's low in fat, and it's cheap—enough arguments for it to play a special role in the diet. That is why it is considered an unusual and very important food for the diet.
Why do experts insist that we focus on this food and urge us to reconsider our culinary choices if we often do not eat beans? It has been shown to lower cholesterol, control cardiovascular disease, control blood glucose and reduce the risk of obesity.
Fried vegetables have a higher calorie content. So, pods fried in a pan with butter will already have a calorie content of 94 kcal / 100 grams. The calorie content of fried beans is 123 kcal / 100 grams. calories stewed vegetable:
- beans - 111 kcal / 100 g;
- pods - 78 kcal / 100 g.
Canned beans also vary in calories. The calorie content of beans will be 99 kcal / 100 g, pods - 16 kcal / 100 g. Calorie content of 100 g of beans canned in tomato sauce, is 102 kcal. Calorie content of 100 g frozen green vegetable equal to 28 kcal.
So let's get to know each other! Beans are known as pods or grains. There is in the world a large number of plants plants identified by the presence of grains of grain. Some like green bean, with pod. Other pods or vegetables associated with beans are lentils and peas.
Each of us can find some kind of bean to please. It is true that most people only love green bean pods. Whatever the choice, it's good to know what the beans are playing important role. The motivation is simple: Beans sucked you in quickly, offering soft food without too many calories. In other words, you can get enough without fat.
Culinary compatibility
Beans are included in the usual diet to reduce its calorie content. To do this, it is introduced into the composition of first courses, salads, lobio. It goes well with the following vegetables:
- bell pepper,
- zucchini,
- carrot,
- tomatoes,
- beet,
- garlic.
From the greens, cilantro, basil, parsley, rosemary, oregano are suitable for it. You can add a little to your meals. walnuts, almond. This vegetable is also combined with eggs, mushrooms, olive oil, lemon juice.
The high fiber content of beans regulates blood glucose levels, thus keeping you hungry while maintaining energy levels. There is promising evidence that beans can benefit predominantly the pancreas, colon, breast, and prostate.
The study compared the ratio of bean consumption to the incidence of cancer reported in 15 countries, and an analysis of the results showed that high bean consumption was associated with fewer cases of colon, breast, and prostate cancer. Beans contain a category of phytoestrogens called "lignans" with estrogen-like properties.
Among the shortcomings, one can note the too long cooking process, which includes pre-soaking. If you don't want to boil dry beans, buy canned ones. Use them as a side dish or to prepare soup, main course, salad. Up to 80% of vitamins and microelements are preserved in canned red and white beans. In stores you can find vegetables canned in own juice, tomato sauce.
Researchers have suggested that a high intake of lignan-rich foods may reduce the risk of estrogen imbalance-related cancers, especially breast cancer. Lignans may also have a chemopreventive effect on types of cancer that affect the male reproductive organs.
The beans contain a number of compounds called "lavash" that are said to prevent certain types of digestive cancers. Epidemiological studies have shown that people who consume large amounts of beans are not prone to cancer, and this is supposed to be partly the result of the action of the filet.
ADVICE. More tender is white beans, it is perfectly boiled soft, so it is suitable for first courses. Red varieties are denser, they are better used for salads, lobio.
Beneficial features
Since beans contain many B vitamins, they are useful for improving the state of the central nervous system and immunity. Fiber normalizes sugar levels, removes toxins, and prevents the development of neoplasms. The product belongs to complex carbohydrates because it contains starch. It gives energy, which is consumed gradually.
There is no doubt that green beans, dried beans and peas are part of the same family. They are widely available in the market and often found in restaurants. Therefore, it is easy to hit or stool to exceed the recommended weekly servings. During the warm summer months, waxy yellow beans add to the diet by providing more important nutrients.
Beans originate in Central and South America. It is part of the legume family, as well as soybeans, lentils, peas, and chickpeas. The most popular beans are yellow wax beans, black beans, red beans, chili peppers or beans, pinto beans, navy beans or beans, green beans, green fruit, which is actually a generic component. After the discovery of America, beans spread to Africa and Asia. Of all the types, wax beans and green beans are the most consumed in our country.
Due to the high sulfur content, the vegetable is useful for diseases of the bronchi, epidermis, rheumatism, and intestinal infections. The presence of a large amount of iron increases immunity, promotes the processes of gas exchange, the formation of new red blood cells. Beans can be included in the diet as a preventive measure for many serious pathologies: atherosclerosis, hypertension, myocardial disease, kidney disease, etc. The vegetable has a diuretic effect, so it should be consumed during exacerbations of diseases of the urinary system.
As minerals and vitamins, beans are rich in copper, iron, magnesium, phosphorus, potassium and zinc, molybdenum and selenium. The trousers are 20mm wide, uniform and 15cm long, waxed yellow, where the name comes from. Yellow waxed beans can be used to make a large salad, paired with other vegetables, or used as a hot meal. Beef stew is a soft food and can be simmered or just simmered.
Most of the calories come from carbohydrates. A portion of yellow beans contains 7 grams of carbohydrates, of which 3.4 grams come from dietary fiber. During digestion, some of the sugars and carbohydrates are broken down into the forms of the human body into energy needed for work, while the fiber from yellow beans helps prevent constipation and in regulating blood sugar levels. Each part of the beans also contains 2 grams of protein, which helps maintain healthy tissues, including bones and hair.
Regular use product normalizes metabolism. Due to the content of copper, the processes of formation of hemoglobin and adrenaline return to normal. Zinc normalizes carbohydrate metabolism. The vegetable contains the amino acid arginine, which has an effect similar to that of insulin. It is thanks to this property that the product should be consumed daily in diabetes.
An entire bowl of yellow waxed beans, containing only 31 calories, can be added to the diet without a significant increase in calorie intake. Bean pods are one of the few vegetables rich in protein and fiber, including soluble and insoluble fiber, which leads to the regulation and control of cholesterol and reduce the risk of certain types of cancer.
Yellow beans are beneficial for health through the intake of iron and manganese. Both minerals have the ability to activate enzymes, including enzymes needed for energy production and metabolic support. Iron plays a key role in the functioning of red blood cells, while manganese regulates the production of hormones in the body.
combination of low calorie and nutritional value make beans a godsend for obesity. For elimination extra pounds the product is recommended to be used in a mono-diet. The composition includes antioxidants that slow down aging. In addition, they remove toxins. Legumes are natural antidepressants due to the presence of a large number of amino acids, such as: tryptophan, tyrosine, methionine.
One part of the ball walnut has an iron content of 1.04 milligrams and a manganese content of 0.21 milligrams. Using this amount, she provides 13 percent of daily consumption, essential iron and 9 percent of daily dose manganese for men and women, 6 percent of the recommended daily intake of iron, and 12 percent of the daily intake of manganese.
The combination of cellulose, folic acid, magnesium and potassium in the beans in the pods reduces the risk of cardiac arrest. Protecting cells keeps us healthy and plays a role in disease prevention, including cancer prevention. Each cup of waxed yellow beans provides the consumer with 16.3 mg of vitamin C—18% of the daily recommended intake for men and 22% for women.
string beans is the benchmark diet food due to its low calorie and nutrient content. It is remarkably absorbed by the body, speeds up metabolism. The product helps to improve the functioning of the kidneys, liver, normalizes the function of the gastrointestinal tract. Fiber removes toxins and waste from the intestines.
Green pod will be useful for both men and women. Regular use of the product helps to normalize functions genitourinary system in men, and will also help prevent prostate adenoma. When included in the daily menu of green beans in women, the menstrual cycle is normalized, and menstruation will be less painful. Due to the diuretic effect, the use of a vegetable helps to reduce the risk of edema.
Beans are a very good substitute for meat in vegetarian diets as they are high in protein. In addition, beans are high in fiber to support normal intestinal transit, they are nutritious and low in calories. It should be classified as a good carbohydrate as it has a very low glycemic incidence. Beans are a legume used since ancient times by the Greeks and Egyptians, dried beans have even been found in the tombs of Egyptian pharaohs as food for the afterlife.
Beans are cheap food and healthy way incorporating nutrients into your daily diet. Beans are extremely useful components in any diet due to complex carbohydrates, proteins and fibers, as well as low content calories, fat and salt.
Green beans enhance the production of gastric juice, it improves the process of dissolution and removal of stones from the gallbladder. The product has an antimicrobial effect, which helps to eliminate inflammation in the liver. An important fact testifying in favor of this product is the speed of its preparation (only 5-10 minutes).
A half cup of cooked beans contains 120 calories and is rich in complex carbohydrates that are slowly degraded by the body and provide sustained energy by controlling insulin secretion and preventing unwanted fat storage. In other words, sugar beans do not suddenly increase blood sugar levels like other carbohydrate-rich foods that provide short-term energy and are beneficial for morning meal. But beans do not contain all the essential amino acids, so pairing them with other legumes or cereals with rice, for example, supplements your protein intake.
ADVICE. To improve the condition of the skin, you need to regularly consume beans (green beans and regular). The protein that this vegetable is rich in is a building material for the epidermis. Sulfur contained in beans helps fight skin diseases.
Harm and contraindications
Beans can harm the body in the following cases. It contains toxic elements that are destroyed by high temperatures. The product must not be eaten raw. Heat treatment should last at least 10-15 minutes. Red beans are the most toxic.
beans are good source B vitamins, including folic acid and minerals: iron, potassium, selenium, magnesium and some calcium. It is also a rich source of insoluble fiber, which is removed from the body and helps prevent constipation. Starch starch is attacked by bacteria to form a short chain fatty acid known for its cancer prevention effects. It also contains soluble fiber, which helps reduce blood fat. Kidney beans provide little fat and no traces of cholesterol.
The product causes excessive gas formation. To eliminate this disadvantage, the beans must be soaked before cooking. Substances that cause digestive problems will dissolve in the water. In addition, the duration of the cooking process will be reduced.
Beans are contraindicated in the following cases:
- cholecystitis and colitis in acute stages;
- exacerbation of stomach ulcers;
- pancreatitis.
because of high content purines it can not be used by patients with gout, nephritis. In case of severe liver damage, it is necessary to limit the use of the product, since excessive gas formation loads the organ. The use of this vegetable should be limited to the elderly, this need is associated with age-related changes in the gastrointestinal tract.
Beans like linden contain antioxidants - flavonoids - to prevent breast cancer. Reduces the risk of colon cancer and breast cancer. It makes an important nutritional contribution, especially when combined with other protein-rich foods. The beans can be preserved for food, paté, and salads. - The best beans are boiled beans if left overnight in water. - To eliminate the effect of flatulence, replace the boiling water 2-3 times, preferably even when firing.
Nourishing - Energetic - Reconstructive - Repair nervous system. Diabetes - liver failure - growth - overwork. It will be consumed with its more digestible skin when mixed with green beans. - tea: 150 g fresh pasta 1 liter boiled water 2 minutes leave for maceration 8 hours 1 cup in the morning on an empty stomach.
So, due to the chemical composition of the beans is unique product, which in terms of nutritional value can compete with meat, fish. It combines with many ingredients daily ration, which allows you to cook a lot healthy meals. low calorie makes the vegetable indispensable for those who want to lose weight. Since the bean contains a large amount of protein, it is necessary for those whose activities are accompanied by increased physical exertion.
Do you know which product, because of its high protein content, is called "vegetable meat"? This bean is one of the oldest plant crops that came to us from South America. True, references to it can also be found in ancient Roman chronicles - the descendants of Romulus and Remus produced excellent decorative cosmetics from bean flour. And only in the time of Columbus, various dishes began to be prepared from these beans.
In Europe, beans could be seen both on the peasant table and on the emperor's plate - it is known that they were Napoleon's favorite camping food. By the way, this crop came to Russian gardens from France, but at first it was grown as an ornamental.
At present, we eat not only ordinary, but also green beans - it turns out not only tasty, but also low calorie meals. Read more about a separate issue.
How many calories in beans of different types and cooking methods
Beans are well known as dietary product helping to reduce excess weight and improve digestion. Her seeds and pods are edible - they are boiled, fried, stewed, baked and canned. Beans are made from great appetizers, salads, soups, side dishes and main dishes. Depending on the type and method of preparation, it has different calorie content, and if you look at the table below, you can easily calculate the amount for your daily diet.
Use in dietetics and culinary compatibility
To reduce the calorie content of the daily diet, the following dishes with beans can be added to the regular menu:
- lobio;
- vegetable salads;
- vegetable soups;
- vegetable stew.
In them, beans go well with:
Thanks to its low calorie count, and high content protein and vitamins beans has become part of the diet. This product is built on a special bean mono-diet, mainly involving its use in boiled form.
Recipes and calorie bean dishes
Calorie content and recipe for lobio with beans
The recipe for this popular Georgian cuisine dishes are used: - boiled red or white beans - 300 g;
- onions - 2 heads;
- garlic - 15 g;
- cilantro - half a bunch;
- walnuts - 40 g;
- , salt - to taste.
In 100 g of this appetizing and light vegetarian snack contains only 67 kcal.
Scrambled eggs with green beans
Good option for breakfast. You will need: - - 3 pieces;
- green beans - 300 g;
- – 15 y.
Despite the low energy value dishes - only 90 kcal per 100 g - the feeling of fullness will not leave you for quite some time.
Mushroom soup with green beans
To prepare it in your refrigerator should be: - green beans - 80 g
- - 350 g;
- carrots - 60 g;
- onion - 1 head;
- white mushrooms (fresh) - 330 g;
- clean water - 2.5 liters.
The soup turns out to be very tasty, and if after one serving you want supplements, you don’t have to worry about the figure, because 100 grams of it contain only 13 kcal!
Green bean casserole
The dish is cooked in the oven. Its recipe is simple and consists of the following components: - green beans - 300 g;
- chicken eggs - 2 pieces;
- (fat content 3.5%) - half a glass;
- low fat - 100 g.
For a brighter taste, you can add a little cumin, but you do not need to salt or season the casserole with anything. In a 100-gram serving, you can count 113 kcal.
bean salad
Will become a decoration holiday table. And don't let the word "mayonnaise" scare you! So, you will need: - canned red beans - 300 g;
