What common
In biology, this plant belongs to the legume family. It can be climbing and bushy. After Columbus's voyage, the plant appeared in Europe. Subsequently, it began to be grown in Russia. The plant was originally called French beans.
Note! At first, the crop was grown as an ornamental. However, over time, its grains began to be eaten.
In fact, white and red varieties of beans have a lot in common:
- Contains protein components. Therefore, they can be used as an excellent alternative to meat and fish dishes.
- Includes a lot of fiber. 1 cup of beans contains the daily requirement of fiber, which is required for the full functioning of the body.
- Contains many vitamins and microelements. The beneficial properties of plants are associated with this. Moreover, they can retain valuable substances even after heat treatment.
- Cannot be consumed raw. The grains should first be soaked in warm water and only then cooked.
- Can be stored. Beans can be dried, frozen or canned.
Top 8 Foods Rich in Plant Protein
1. Legumes Beans, lentils, peas are a source of well-balanced protein. Since proteins of plant origin enter the body and are absorbed by it regardless of the method of preparation, legumes can be boiled, canned or fresh frozen. You can give your preference to any type of legumes and be sure that you will get the right portion of protein! Add legumes to salads, cook pea soup or make lentil pancakes.
Protein content in legumes per 100 g: yellow and red lentils – 24 g, chickpeas – 19 g, beans, depending on the variety, 20–24 g, peas – 20 g, green lentils – 9 g.
2. Quinoa
Quinoa grains can now be found in our stores. 100 g of quinoa contains about 14 g of protein - doctors call it a “protein factory” and love it because it does not contain gluten, which means that baking from quinoa can replace bread for people with gluten intolerance. Although it is more difficult to find quinoa ground into flour. But you can grind it yourself: a coffee grinder will easily turn the cereal into flour, and you can bake bread from it or make homemade pasta.
Traditionally, quinoa is used to make porridge or side dishes, and added to salads. By the way, if you are tired of rice, take quinoa, it will add a new flavor to the dish.
3. Nuts
Nuts are ideal in their pure form for snacking. They are also very good to add to salads. In addition to their high protein content, nuts have a low glycemic index and also lower blood cholesterol levels, so they are useful for people with type 2 diabetes and cardiovascular diseases to include in their diet. But remember: nuts are very high in calories! So if you want to stay slim, don't overdo it.
Protein content in nuts per 100 g: peanuts - 25 g, almonds - 21 g, cashews - 20 g, pine and hazelnuts - 14 g.
4. Seeds
100 g of pumpkin seeds contain 20 g of protein. Like nuts, they are high in calories, but just like nuts, in moderation they only bring benefits to the body. They are added to salads, porridge, pumpkin dishes and bread.
5. Sesame
100 g of sesame contains almost 20 g of protein. It is wonderful in Asian dishes.
6. Tofu
Like other soy products, tofu is rich in high-quality vegetable protein: 100 g of firm tofu contains 11 g of protein, and soft tofu contains 5 g. In addition, it contains almost all essential amino acids, and is also a source of iron and calcium. This is a low-calorie product that does not contain cholesterol. It has a neutral taste, it is added to soups and salads, sauces are made from it, tofu is stewed with vegetables, served with noodles, fruits, and used as a filling for pies. We highly recommend preparing tofu with chili and tomatoes.
7. Green vegetables
Of course, they do not contain as much protein as legumes or nuts, but they still contain quite a lot of it.
Protein content in nuts per 100 g: Brussels sprouts – 4.8 g, broccoli – 2.8 g, spinach – 3 g.
A variety of dishes with green vegetables allows you to cook something new every day. Maybe you can somehow provide a link to the section here?
8. Soy milk
An excellent alternative to cow's milk. 100 ml of soy milk contains about 3 g of protein. It comes from East Asia, and its invention is associated with a very touching legend. The ancient Chinese philosopher Liu An worried about his mother, who lost her teeth in old age and could not eat her favorite soybeans. Then he ground them into flour and added water to it - this is how the world learned about soy milk. You can drink it on its own, add it to tea or coffee, and cook a variety of dishes with it, such as potato pie with beets, peas and corn.
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Author: Bonduelle
The difference between red and white beans
At the same time, many people are interested in what exactly is the difference between white beans and red beans. Although both species belong to the same family, they have significant differences. These include the following:
- calorie content - red beans are characterized by high energy value;
- digestion - white beans are easier to digest;
- satiation - red legumes fill you up faster because they have a higher calorie content;
- use in cooking - red beans are most often added to salads, appetizers, side dishes, and white beans are used to prepare soups.
Beans are often used in cooking
Advantages and disadvantages
So which beans are healthier? White or red? Or black? The choice is yours. Black contains more carbohydrates than white and red, which means it satisfies better. Complex carbohydrates are broken down slowly and gradually enter the bloodstream without triggering the release of insulin, like confectionery products. But it is precisely this mechanism that promotes fat deposition. This means that even eating beans every day will not contribute to weight gain. This particular variety is fantastically rich in coarse plant fibers. This ensures normal bowel function.
Read also: Benefits of dark chocolate and red wine -
At the same time, nature has endowed black beans with substances that resist atherosclerosis. This is the main cause of heart attacks and strokes. Just 200 g of beans contain the daily requirement of potassium, iron and manganese, selenium and magnesium, as well as zinc.
It is impossible not to note the other side. This is a high content of oligosaccharides in the product. That is, its use provokes the formation of gases and bloating.
Calorie content and chemical composition
Different types of beans differ slightly in the content of vitamins and microelements. Red beans are slightly higher in calories than white beans. In addition, they contain 4 times more fat. Therefore, for weight loss it is better to use white varieties.
On average, 100 g of beans includes 20 g of protein, 46 g of carbohydrates, 3 g of fat. At the same time, the calorie content of 100 g of raw product is 290 kcal, and of boiled product - 100.
For reference! Athletes usually prefer white varieties, as they are better and faster absorbed by the body.
How to improve your health with boiled beans?
This vegetable is the most balanced of a number of other plant products in terms of the presence of vitamins and minerals.
The product has high nutritional value and quite useful properties:
- Boiled beans stimulate digestion, helping the functioning of healthy bacteria in the intestines;
- Helps lower cholesterol levels and remove waste and toxic elements from the body;
- It has a laxative and diuretic effect, helping to eliminate constipation and treat kidney diseases.
- Beans regulate heart rhythm and support in the fight against high blood pressure and atherosclerosis.
- This product is valuable in the diet of people with diabetes, because its optimal content contains arginine, which effectively reduces blood sugar.
Application
The difference between white beans and red beans lies in their medicinal properties. In addition, these beans are used in cooking in different ways.
Use as a food product
Beans can be stewed, boiled or added to salads. It is important to follow these rules:
- Most varieties of beans should be soaked in water for 6 hours before heat treatment.
- The grains can be boiled after boiling for several minutes, then wrapped in a warm cloth for 2 hours. After the specified time, drain the water, rinse the beans and cook until tender.
- You should not combine different types of beans when cooking.
- To prevent the beans from boiling too quickly, add cold water to the pan during cooking.
Important! Each recipe has certain nuances. If you follow all the recommendations, you will be able to get a tasty dish that will bring health benefits.
Red beans must be soaked in warm water for 2-3 hours before preparing soups, borscht, cutlets or side dishes. For 1 liter of water you need to take half a small spoon of baking soda. This will help cut the time in half. White beans do not need to be soaked, but they need to be scalded with boiling water.
Storing legumes
To prevent bugs and other insects from getting in, there are 2 ways to store beans: drying and freezing. Before storing grains, they must be carefully sorted and the bad and rotten ones must be thrown away. Place on a baking sheet and place in the oven preheated to 60℃ for an hour. Thus, all existing bugs will die under the influence of temperature. After the time has passed, wait for the product to cool completely. Pour the contents into a bag and place in the freezer. For storage at home, use dark glass containers or canvas bags folded in half.
Which beans are better and which are healthier?
Many people are interested in which beans are best. The key differences between white and red species lie in the composition of nutrients. They may contain varying amounts of fiber and amino acids. At the same time, red varieties have higher energy value compared to white ones. They also contain more proteins and carbohydrates.
The benefits of different types of beans vary slightly.
Varieties and properties
On the shelves of our stores you can find grains of several colors. But which ones are the most useful and what is the difference between them? In fact, all varieties fully possess valuable qualities, regardless of color. It’s just that they can be manifested to different degrees. Let's look at the features of the most common varieties.
White
This variety of beans is the champion in potassium, magnesium, aluminum and copper content among other varieties. It also contains substances that inhibit the absorption of fast carbohydrates, which is especially important when losing weight. White beans contain more fiber, which the body needs to cleanse the intestines and normal digestion.
There are slightly fewer proteins and carbohydrates in it compared to, for example, red. But the calorie content is significantly lower - only about 100 kcal. The product is well suited for dietary nutrition, as it gives a long-lasting feeling of fullness and does not overload the stomach.
White beans are especially rich in folic acid, without which such an important process as hematopoiesis cannot occur. The body needs this acid to maintain immunity and a stable emotional state. It also ensures the normal development of the nervous system of the embryo, which is especially important for pregnant women. One glass of beans satisfies the body's daily need for this substance.
The culinary uses of white beans are quite varied. Its universal taste allows it to be used both in side dishes and in first courses. One of the most successful recipes, in my opinion, is chicken soup with beans. It’s easy to prepare and always works, even for inexperienced cooks.
Red
Red beans are no less popular than white beans. Its grains, covered with a dense shell, have a delicate nutty flavor. Among other varieties, it is the leader in the content of antioxidants, which help prevent cancer and slow down aging.
Bean skins contain dietary fiber that promotes the development of beneficial microflora in the intestines. Their medicinal properties are fully manifested in improving bowel function and in the fight against constipation.
Red beans have the ability to relieve muscle spasms and smooth muscles. This property, together with its diuretic effect, is useful in the last stages of pregnancy.
In cooking, red beans are used in recipes for borscht, lobio, burritos, salads, and pie fillings.
Black
This type is considered the most useful and nutritious. Compounds contained in black beans are used in medications to treat colon cancer. This variety is especially useful for men, since the increased zinc content helps in the prevention of prostatitis. In addition, erectile function and sperm quality are significantly improved.
It has been noted that in case of diabetes mellitus, black beans stabilize glucose levels better than other varieties. For this, traditional medicine recommends an infusion of bean leaves. Two tablespoons of the leaves are poured with half a liter of cold water and left for seven hours. Then filter and drink throughout the day.
Residents of South and Central America especially like to add black beans to culinary dishes. It goes well with vegetables, fish, and is suitable for borscht and vegetable stews. Even sweet desserts are prepared from it, pouring chocolate over the beans.
Capsicum
Green or string beans are not a special variety, but simply unripe regular beans. It has the lowest calorie content - up to 25 kcal and the highest fiber content. Due to these qualities, it is actively used in dietary nutrition. Dishes made from green beans are well nourishing and help to fully cleanse the body of waste and toxins.
In the cuisines of many peoples of the world, green beans are actively used to prepare side dishes and soups. As an independent dish, it goes well with various spices, seasonings and creamy sauce.
Asparagus
Green beans are a type of green bean. It has soft elongated pods, devoid of a parchment layer and hard fibers at the seams. It is distinguished by delicate jelly-like pulp and poorly formed beans. The taste is reminiscent of young asparagus sprouts, hence the name. It is very popular in cooking because it has excellent nutritional characteristics and is quick and easy to prepare.
Interesting Facts
Beans are a very popular product. However, not everyone knows interesting facts about him:
- The beans did not get their name from musical notes. The origin of this word is related to the Greek "phaseolos". Translated, this means “shuttle” or “boat”. If you carefully examine a bean seed, you will see that it resembles a boat.
- Beans were first eaten about 7 thousand years ago. This happened in South America. Beans were brought to Russia in the sixteenth century. However, at first the plant was grown exclusively for decorative purposes.
- In total, there are more than 200 varieties of beans. However, not all of them are used for food purposes. There are many wild and ornamental varieties. At the same time, there are also quite a lot of edible varieties. They come in black, red, yellow, white. Purple and green green beans are also found. However, it is recommended to preserve only the white and red varieties. In this form they have better taste.
Red and white beans have much in common, but these products also have certain differences. The difference lies in the energy value and elements that are present in the beans. That is why they have different medicinal properties and require compliance with certain rules when used for culinary purposes.
Types of beans
There are at least two hundred varieties of the product; they differ in grain color, size and taste. Mainly green and grain beans are known.
They are used to prepare a wide variety of delicious and nutritious dishes that will expand the food range for both vegetarians and those who love meat products.
Asparagus (capsicum) - tastes similar to asparagus, hence the name. It is also prepared: boiled and seasoned with various dressings. From the grain types of this product , various purees, fillings for pies and other dishes are made.
Using beans in the diet promotes good health and cleanses the blood.
