Green beans, white beans, broad beans, snap beans or kidney beans – hardly any other vegetable appears in such a variety of forms as the bean. In Germany, there are more than 100 different bean varieties and they are among the most versatile and popular legumes we know. What’s more, their numerous ingredients make them very healthy – provided you know what to look out for when preparing them. Because raw beans are even poisonous. Read here everything you need to know about beans and their health benefits.
What’s on and in the bean?
Beans are an important source of protein for us – white beans even have more protein than meat, making them a good source of protein for vegetarians. The nutritional value of this vegetable varies greatly depending on the type and processing – for example, whether fresh beans or canned ones are used. For fresh kidney beans, for example, the nutritional value per 100 grams is distributed as follows:
- 22.1 grams of protein
- 36.5 grams of carbohydrates, including 1.1 grams of sugar
- 21.3 grams of dietary fiber
With 251 kilocalories (kcal) per 100 grams, kidney beans are not exactly low in calories. Here, too, however, there are big differences between the different types of beans. Thus, 100 grams of green pole beans only beat with about 25 kilocalories. Therefore, the tasty vegetable can be found quietly on our menu, even if we want to save calories.
Healthy ingredients of beans
In addition, the health benefits of beans are their many minerals, because they contain, among other things:
- Magnesium
- Potassium
- Calcium
- Iron
- Phosphorus
- Manganese
In addition, there are numerous vitamins such as vitamins A, C and E, beta-carotene (provitamin A) and various vitamins of the B group (especially B1, B2 and B6).
Effect on health
Beans release their carbohydrates slowly into the bloodstream, keeping blood sugar levels constant. Thus, they make long full and are great for diabetics. They also contain soluble fibers that bind cholesterol when excreted, thus lowering cholesterol levels. More than with other vegetables, the consumption of beans can also provide the body with antioxidants against free radicals. Thus, they are said to help prevent cardiovascular disease, atherosclerosis and cancer. A cancer-preventive effect, especially in relation to colon cancer and breast cancer, was also confirmed by various studies.
Preventing digestive problems with beans
There is a saying that “every little bean gives a little sound”. In fact, many people struggle with digestive problems after eating beans. Among other things, so-called oligosaccharines are responsible for the flatulence. These are carbohydrates that are difficult to digest and whose decomposition in the intestines produces gas. Depending on the variety, it sometimes helps to soak the beans in water for up to 24 hours before cooking. This causes the legumes to cause less digestive discomfort. Additionally, the right spices can aid digestion: Cumin, anise, coriander seeds and fennel are particularly good here. Alternatively, a caraway tea also helps against flatulence.
That is to be considered with the preparation
The variety of preparation, whether as a bean vegetable, salad or as a side dish for meat and fish, speaks additionally for this legume. Blanched beans wrapped in bacon, chili con carne, stew, bean soup and snap beans are just some of the possible uses. You can prepare beans fresh, but they also freeze well. Only in the raw state they must not be consumed in any case, because they contain a toxic substance. This substance, the glycoside phasin, belongs to the group of lectins and decomposes only after 15 minutes of heating or cooking. Therefore, you should always pour away the water in which you have blanched the beans. For canned beans, it is enough to rinse them beforehand, because they are already cooked.
Tips on buying beans
Many healthy foods are not cheap, and especially not available at any time of the year. Beans, however, are not too expensive and are grown outdoors from May to October and in greenhouses from April to December. They are also available by import during the remaining months of the year. If they crack nicely when you break them apart, then they are just right.So make sure that the pods are not already limp or brown when you buy them. Some varieties, such as the kidney bean, are offered dried or canned. This particular type is dry cooking beans, of which only the dried seeds can be used because of their hard shell and tough pods. Thick white beans and mung beans are also available in cans or tetra packs.
Storage and shelf life
Beans should be processed as soon as possible, as they keep fresh for only a short time. In airtight packaging, beans will keep for about two days in the vegetable compartment of the refrigerator. Since they can be frozen very well, this is the best alternative if you have bought too large a quantity.
Bean varieties and their origin
It is not easy to get an overview of the different varieties of these legumes. They owe their diversity, among other things, to their different origins. In Europe, the climate is ideal: beans grow almost everywhere there. Another important growing region is East Asia. Some varieties are also native to Central and South America, especially southern and western Mexico. In many regions, they are an important staple food. Most are annual frost-sensitive plants that can be divided into bush or pole beans and fire or showy beans. The pods may be flat and flattened or oval and flattened. Pearl beans, for example, are very thin-shelled with round small seeds, while old varieties are thick-shelled and still have strings that need to be pulled off. More unusual varieties, such as the Cuban black bean, have also found their way into our organic stores. But whether green, yellow, red or black, flat or round, all beans are very healthy when cooked.