Beans – Nutritional information

Beans are the seeds of particular plants form the Fabaceae family. They can be eaten by animals and humans but most should be cooked beforehand. There is an enormous variety of beans but here we will talk in particular about the haricot bean. They are the most commonly consumed ones in Britain and the US and can be eaten dried or fresh. They contain plenty of valuable nutrients and are beneficial for your health (provided that you don’t have an allergy; if you have an allergy to another type of beans, first consult with your general practitioner or have an allergy test done to you). Beans can be eaten on salad or as various meals. Learn more below.

Nutritional information per 100g raw


Protein 22g
Fats 2.6g (Saturated 0.7g)
Carbohydrates 61g
Calories 345
Dietary fiber 25g
Vitamin E 0.2mg
Vitamin K 5.6mcg
Thiamin 0.4mg
Riboflavin 0.1mg
Niacin 0.5mg
B6 0.3mg
Folate 388mcg
Pantothenic Acid 0.7mg
Choline 66.2mg
Calcium 240mg
Iron 10.4mg
Magnesium 190mg
Phosphorus 301mg
Potassium 1795mg
Sodium 16mg
Zinc 3.7mg
Copper 1mg
Manganese 1.8mg
Selenium 12.8mcg

General Information

Beans are rich in amino acids, which are the building blocks of protein – this is a really important nutrient which takes part in almost every process that occurs in the body. As such, the beans are an amazing protein source. This is even more important if you are a vegetarian since the main source of protein is the meat and when the vegetarians stop eating meat they should replace it with another protein source.

The folate in the beans is also an important nutrient. It promotes the prevention of neural tube defects in the fetus while one is pregnant.

Beans also contain a particular type of antioxidant – this is the polyphenol. It plays a vital part in the battle against the free radicals – those are harmful chemicals, which can cause inflammation or even cancer.

This food has also been shown to reduce the risk of coronary heart disease and to reduce the risk of stroke or heart attack. Beans also may help lower the cholesterol, which further decreases the risk of heart diseases.

They also have anti-inflammatory and antioxidant effects that have the potential to reduce the risk of developing cancer.

Beans may also prevent a disease called fatty liver – this happens when fats build up in your liver. A recent study has shown that beans may promote the health of the liver.

In addition, they contain lots of fibers. These fibers are the nutrient responsible for the feeling of satiety so you will not feel hunger a lot during the day. This is especially helpful if you are trying to lose weight. The fibers also maintain the health of the digestive systems. The soluble ones slow your digestion down while the insoluble ones prevent constipation.

Beans are also with a low glycemic index – this is a food ranking which is based on how different foods affect the levels of blood sugar. Moreover, due to the fact that beans contain protein and fiber they help slowing down the absorption of carbohydrates which maintains the stability of the blood sugar levels. Thus, this food may be helpful for diabetes and people with insulin resistance.

Another benefit of the beans is that they contain iron. This is particularly helpful for people suffering from iron deficiency, which is the number one cause of anemia. Iron deficiency and anemia can cause various symptoms, including fatigue, headache, palpitations, etc. If you include beans in your diet, you can provide yourself some valuable iron.

Beans promote the health of your gut by increasing the number of the so called ‘good’ (aka healthy) bacteria. This helps to prevent various diseases of the gut.

And, also, remember that beans should be cooked before being eaten for no less than 10 minutes. Moreover, know that sometimes in some people beans cause intestinal discomfort or gas which are not dangerous (although they may be unpleasant).

With what foods can we eat beans

Beans can be eaten on their own or combined with other foods. You can, for example, make yourself a salad, which includes beans and other types of vegetables. Alternatively, they may be combined with rice. Beans also go well with meat. You can also eat them along with sausages and/or eggs. They go well with French fries, as well.

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