Protein, fiber and antioxidants: with red beans, it's easy to fill up with substances that are important for our health
The 9 most useful legumes for a healthy diet
Legumes are very important for our diet, since they provide numerous essential nutrients for the proper functioning of the body. Among these, red beans stand out for their high content of proteins, fibers and antioxidants. What are their health benefits?
Red beans are an excellent complement to a varied and balanced diet: a portion of 100 grams provides about 130 calories, so this food is also recommended for those who want to lose weight. Research published in the Journal of the American College of Nutrition has shown that a regular intake of these legumes is associated with a lower body weight and a decrease in waist circumference.
Much of the slimming properties of red beans is attributed to the amount of fiber they contain: these substances in fact contribute to a better functioning of the intestine and digestive system in general. Resistant starch, in particular, acts like a gel in contact with water and increases the sense of satiety, thus reducing the need to eat during the day. It also reduces the absorption of sugars and fats, while as a prebiotic it brings great benefits to the intestinal bacterial flora.
Precisely in the intestine, the fibers ferment and are transformed into substances (such as butyrate) that have demonstrated an antitumor action, reducing the risk of developing colon cancer. Due to the amount of fiber and slow-release carbohydrates contained in red beans, these are particularly useful for keeping blood sugar levels under control: they are in fact among the foods with a low glycemic index, excellent for preventing the onset of diabetes. type 2.
Red beans are an important source of vegetable proteins, substances that play a fundamental role in many metabolic processes. They also contain good amounts of vitamins – in particular vitamin K, which contributes to blood clotting – and mineral salts. Potassium, for example, helps reduce blood pressure, while manganese promotes liver and kidney function.
These legumes have an important variety of antioxidant substances, including anthocyanins, which act against the formation of free radicals and counteract the onset of related diseases. Also stand out isoflavones, which as phytoestrogens help reduce the symptoms of menopause.
There are no particular contraindications to the consumption of red beans, although it is good to use moderation in case of intestinal disorders such as irritable bowel syndrome. Excessive quantities can in fact cause abdominal bloating, bloating and diarrhea. These legumes should always be consumed cooked: they contain high quantities of a toxic protein called phytohemagglutinin, which is eliminated during cooking. Even antinutrients such as phytic acid and protease inhibitors are deactivated with soaking and subsequent cooking.