Beans and Their Benefits

  Beans are legumes with many properties and are known worldwide by various names such as kidney beans, green beans, and frijoles. They can vary in size and color but always have a kidney-shaped form. They have been cultivated for over 7,000 years, and there are hundreds of varieties. In cooking, they can be prepared in various ways and provide important nutrients for our health. Benefits Beans possess many benefits thanks to their content of: - Insoluble Fiber. Beans are rich in this beneficial fiber (1 cup of cooked beans has almost 8 g), which helps prevent constipation by transporting food more quickly through the body. - Soluble Fiber. Important for lowering LDL cholesterol, it can reduce the risk of heart diseases. The fiber in beans helps reduce blood glucose levels. It is a recommended food for diabetics. - Folate. Essential for proper fetal development, folate also helps reduce the risk of heart disease by lowering homocysteine, an amino acid associated with the onset of these conditions. Complex carbohydrates produce satiety quickly, making beans perfect for weight control. Their complex carbohydrates are a good choice for those needing sustained energy. - Protease Inhibitors. They are being researched for their potential to prevent normal cells from becoming cancerous. - Lignans. They are being reviewed for their cardioprotective and anticancer benefits, especially in prostate and breast cancer. - Saponins. These compounds may prevent cancer cells from multiplying and can also lower LDL cholesterol. Some cooking tips are: - If we want to shorten their cooking time, we should soak them the night before. - If we cook beans with a piece of seaweed, they will also cook faster. - Adding cumin, fennel, or anise to the cooking of beans makes them less gas-producing. - They should be cooked slowly to maintain their properties. - Legumes (beans, lentils, etc.) are generally better consumed at noon as they are too heavy to have at night. Recommended Recipes with Beans: - Bean Salad - Bean Soup - Asturian Fabada