Very widespread on the American continent, a flagship food of Mexican cuisine, red beans are full of health benefits. What are its nutritional benefits? How to cook it? Answers from Alexandra Murcier, dietitian-nutritionist.
Definition and nutritional intake
Originally from Latin America, red beans belong to the family of legumes, also called “dried vegetables”. Legumes are plants whose fruits are contained in pods. They come in four main categories: dried beans, lentils, dried peas and chickpeas. Legumes are known for their richness in vegetable proteins, fibers, vitamins, mineral salts and their poverty in lipids.
With 350 kcal per 100g, red beans have a high energy density, which means they provide a lot of calories for a low volume. In detail, they contain 46.1g of carbohydrates, 22.5g of vegetable proteins, 15.2g of fiber and very little lipids (1.06g).
What are the benefits of red beans?
A food rich in protein, fiber and iron
Like other legumes, red beans are real nutritional treasures. “Rich in vegetable proteins, they are particularly interesting when you are vegetarian or want to reduce your consumption of animal proteins. Thanks to their richness in fiber, red beans stimulate the transit intestinal and give a quick and lasting feeling of satiety. They also contain valuable antioxidants, substances which help protect against cellular aging and contribute to the prevention of cancer and cardiovascular diseases. Alexandra Murcier report.
A low glycemic index
“Red beans also have a low glycemic indexwhich helps limit variations in blood sugar levels and prevent the production of insulin, making it a food of choice for people with diabetes and those who want to lose weight., analyzes the dietitian-nutritionist. Another major asset, red beans are fun to do, which helps fight fatigue and prevent the risk of deficiency. Red beans also have a good content of potassiumwhich gives them diuretic properties.
A gluten-free food
Like all legumes, red beans are naturally gluten-free, so they can be eaten by people with intolerances and those with celiac disease.
Precautions: Soak Dried Beans to Aid Digestion
The only downside, and like all legumes, red beans are not always very well digested, especially in cases of irritable bowel syndrome. To improve digestive comfort, it is recommended to gradually incorporate them into your diet, and combine them with whole grains and a portion of vegetables. In addition, it is appropriate to soak overnight (8 to 12 hours) in cold water before cooking and consuming them. This softens the fibers and ensures better digestibility.
How to choose them? Is it good to eat canned red beans?
Ideally, we opt for red beans from organic farming to avoid pesticide residues. Alexandra Murcier recommends choosing them dry and cooking them rather than canned because the preservation liquid is very rich in salt and therefore not very interesting from a nutritional point of view. The cooking time for kidney beans varies depending on whether they are fresh, dried or canned. In a pressure cooker or saucepan, allow 45 minutes to 2 hours depending on the desired texture.
Soup, salad… How to cook and cook red beans?
On the practical side, red beans can be integrated into many dishes: salads, soups, wraps, gratins, pancakes, stews or even chili con carne. They can also accompany a portion of animal proteins (meat, eggs, fish) or cereals in the case of a vegetarian dish. Eaten once or twice a week, red beans contribute to a varied and balanced diet. Furthermore, red beans can be used to create “meat imitations”, that is to say plant-based alternatives to meat.
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