Beans are a tasty and healthy legume rich in protein, which is well absorbed by the human body. It is extremely important for athletes to include this product in their diet: vegetable protein in beans can easily replace meat, which is digested much more slowly and contains, in addition to useful substances, harmful ones.
There are different types and varieties of beans - red, white, green beans and others. Each of them is useful in its own way, has a different calorie content and a different composition. Let's consider this issue in more detail, find out how beans are useful for the male and female body. We will not bypass the side and contraindications to the use of beans, as well as the possible harm from its use.
Nutritional value, chemical composition and calorie content
The nutritional value and caloric content of beans largely depend on the variety of this legume, but in terms of chemical composition, the product is close to lentils and other legumes. Common beans are 25% protein, which allows vegetarians to eat them regularly, replacing meat products. In addition to protein, beans are rich in other trace elements and vitamins.
Almost all varieties of beans are the same in their composition.
| Nutrients | Per 100 g of product |
| Protein | 22.53 g |
| Fats | 1.06 g |
| Carbohydrates | 61.29 g |
| Cellulose | 15.2 g |
| Calcium | 83 mg |
| Iron | 6.69 g |
| Magnesium | 138 g |
| Potassium | 1359 g |
| Phosphorus | 406 g |
| Sodium | 12 mg |
| Zinc | 2.79 mg |
| Vitamin C | 4.5 g |
| A nicotinic acid | 0.215 g |
| Vitamin B6 | 0.397 g |
| Folic acid | 394 g |
| Vitamin E | 0.21 g |
| Vitamin K | 5, 6 g |
| Riboflavin | 0.215 g |
Red beans
This variety is most commonly used in cooking. 100 g of this product contains 337 kcal. But the chemical composition is characterized by a high content of carbohydrates, fiber and B vitamins. Red beans are also rich in amino acids, such as threonine, arginine, lysine, leucine and others. This legume contains 11.75 g of water.
White beans
Another variety of common beans. It is eaten only after heat treatment. These beans are not white because of the pigment, they just have been dried and peeled. This type of kidney bean, like the red bean, is rich in protein, carbohydrates and fiber.
White beans also boast the presence of unsaturated fatty acids and amino acids in their composition. White beans have the same nutritional value as red beans, as they are the same food. But the energy value is slightly less - 333 kcal, since the product has been dried.
Black beans
These are small flattened beans, the energy value of which is 341 kcal. And just like in other species, black contains a lot of protein, carbohydrates, fats and other useful substances. This legume culture contains 11.02 g of water. The variety is also rich in fatty acids and amino acids.
Green beans
Sometimes called asparagus, it is an unripe legume that is still in the shell. This variety of beans is used in different ways: it is eaten raw, boiled, stewed. Green beans differ from classic varieties in their low calorie content, they contain only 24 kcal per 100 g, but there is much more water - 90.32 g.
Green beans have a low fat content - only 0.1 g. This product is often frozen, and therefore many are worried about whether the beans lose their useful properties after freezing. The answer is no, it does not. Most of the trace elements and vitamins are retained, therefore, such a product can and should be eaten.
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But as for fried and canned beans in tomato sauce, the number of calories in such products increases significantly. In addition, besides beans, it contains other ingredients that are not always useful.
Useful properties of beans
The beneficial properties of beans are due to the harmonious combination of trace elements, amino acids and vitamins. Together with the low calorie content, this product can rightfully be called one of the most useful not only among legumes, but also among vegetables in general.
One of the main qualities of beans is its ability to lower blood sugar levels: this is why this bean crop is necessarily included in the diet of people with diabetes. This is possible thanks to arginine, a substance that is involved in the breakdown of nitrogen in the blood and helps break down complex sugars.
Doctors say that daily consumption of red, white, black or green green beans reduces the risk of malignant tumors, since the product acts as an absorbing agent that removes all toxins from the human body.
It should be said about the protein component of this product. Vegetable protein is incredibly healthy, and the amount in beans is equal to the amount in meat. However, meat products take longer to digest, as they contain animal fat. And beans, on the contrary, are quickly and almost completely absorbed.
Legumes, including beans, are recommended for people of physical labor and athletes, in particular those who build muscle mass. Vegetable protein gives a feeling of fullness, while it does not contribute to the accumulation of excess fat, but is completely processed by the body.
For women, this product is also useful in that it helps to establish hormonal levels. Men should also pay attention to beans, since their regular use helps to eliminate sexual dysfunction (of course, in combination with proper nutrition and medications).
This legume culture also has a positive effect on the work of the cardiovascular and circulatory system, strengthening it and protecting it from external destructive factors.
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Bean infusion is often used to treat the genitourinary system, such as cystitis. The drink is drunk in the morning on an empty stomach 15 minutes before meals.
Canned beans almost completely retain their properties. The only thing that changes is the calorie content, since the product is most often closed with some kind of sauce (tomato, for example). The frozen product does not lose its beneficial properties, the main thing is to properly defrost it before use and not allow it to be re-frozen.
Do boiled beans retain useful properties? Yes, it does, but, like canned beans, it becomes more nutritious than the original product.
Beans and sports
All athletes know that 1.5-2 hours before training, you need to saturate your body with complex carbohydrates. It is these compounds that are found in huge quantities in beans. Such carbohydrates are absorbed for a long time, and this contributes to the fact that a person at the time of training and after it will not feel sharp hunger, and the body will be full of energy.
Nutrition after strength training is equally important. As a result of heavy loads, the body needs proteins and carbohydrates, because it is these substances that are consumed most during exercise. The body takes energy from glycogen, which accumulates in muscle mass, but after training it ends, and it is urgent to replenish its supply. Otherwise, the hormone cortisol will start to break down muscles. To stop this process and replenish the expended reserves, you need to eat food that contains fast-digesting proteins and carbohydrates. Here bean crops come to the rescue: they will help close the "protein window".
When doing fitness, it is important to remember that the main thing is to expend more calories than you consume. Therefore, proper and balanced nutrition will become the key to good shape. Beans in moderation are great for a fitness diet. However, it is important to consume legumes correctly so as not to build up extra calories in the body in the form of body fat.
Legumes are an important part of the diet for athletes and should not be ignored. The main thing is to prioritize correctly: for muscle mass - more, for weight loss - in moderation.
Beans for weight loss
Beans play an important role in the period of weight loss. This legume does an excellent job with cholesterol (removes it from the body), and also stimulates metabolism, which significantly speeds up the processing of foods, which means that excess fat does not stagnate in the body. Fiber is one of those components that makes beans a unique product, since this substance is simply irreplaceable when losing weight.
If you are interested in the question of which beans to choose, then there is no fundamental difference. However, keep in mind that green beans are lower in calories than regular beans.
Important! The product should not be consumed raw, as it contains a lot of toxins. Preferred heat treatment methods are stewing or cooking.
In order for the bean diet to give good results, it is necessary to give up coffee, sugary carbonated drinks and any diuretic decoctions (the latter only create the appearance of lost weight).
Any diet has its pros and cons, and this also applies to beans.
Among the pluses:
- vegetable protein that is quickly absorbed;
- vitamins and minerals in sufficient quantities for the human body;
- beans are an affordable product throughout the year - they can be harvested from the summer, but there will be no difficulties when buying, since the product is inexpensive;
- contains complex carbohydrates that keep you feeling full for a long time;
- a bean diet can be long-term if properly selected.
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Cons of the bean diet:
- can provoke constipation;
- not suitable for people with peptic ulcers, gastritis, colitis and pancreatitis.
With a dietary meal, it is allowed to eat legumes for dinner, but no later than 3 hours before bedtime.
While adhering to a diet, do not forget about common sense, in the diet should be present not only beans. It will be correct if this product is introduced gradually: first in soups, and then as a side dish.
Contraindications to use
The list of contraindications to the use of beans is small. It is worth refraining from eating beans for people who suffer from high acidity, colitis or have ulcerative lesions.
Like most legumes, beans cause flatulence. But you can fight this. Beans are recommended to be soaked for a few hours before cooking in baking soda water. By the way, white beans are a little softer in this regard than red beans.
These are, in fact, all the restrictions for this product.
Conclusion
Beans are a unique product that only brings benefits. Beans are used not only in the food industry, but also in the cosmetic industry - for example, many masks and creams are made based on this culture.
For athletes, beans can help build muscle and energize the body for a productive workout.
A huge variety of beans opens up wide prospects for choosing a product that is ideal for you. Practically all parts of this plant are used in cooking: valves, stems, beans, pods, and cooking the product does not take much time. Eat beans regularly and you will feel how much better your well-being.
