100 G Cooked Dry or Black, Brown or Bayo Beans contain approximately 176 calories, making them a great addition to any diet. These nutrient-dense legumes are a tasty and versatile ingredient that can be used in a variety of dishes.
In addition, beans are high in protein and fiber, with about 9g of protein and 8g of fiber per 100g serving. They are also packed with essential nutrients like iron, folate, and magnesium, which are important for overall health and wellbeing.
In this article, we'll explore the many benefits of incorporating beans into your diet, from their impact on blood sugar to their digestive and heart health benefits. Read on to discover why beans are an affordable and accessible way to improve your overall health and wellbeing.
High in Protein and Fiber
Beans are one of the best plant-based sources of protein and fiber, making them an excellent addition to a vegetarian or vegan diet. The high protein content helps to promote satiety and reduce feelings of hunger, while the fiber helps to support healthy digestion. In addition, the combination of protein and fiber in beans can help to regulate blood sugar levels, making them an excellent choice for those with diabetes or other blood sugar concerns. Overall, the high protein and fiber content of beans make them a great choice for anyone looking to improve their overall health and wellbeing.
Packed with Essential Nutrients
Beans are also packed with essential nutrients like iron, folate, and magnesium, which are important for maintaining overall health and wellbeing. Iron is important for healthy blood function, while folate is important for fetal development during pregnancy. Magnesium is important for healthy bones and muscles, as well as for maintaining a healthy nervous system. In addition to these essential nutrients, beans also contain a variety of antioxidants that help to protect the body against oxidative stress and inflammation. Overall, beans are an excellent source of essential nutrients that are important for maintaining overall health and wellbeing.
Low in Fat and Calories
Beans are a great choice for anyone looking to maintain a healthy weight, as they are low in both fat and calories. In fact, a 100g serving of cooked beans contains only around 176 calories, with very little fat. This makes beans a great choice for anyone looking to reduce their caloric intake or maintain a healthy weight. Additionally, the high fiber content of beans helps to promote feelings of fullness and reduce snacking between meals. Overall, beans are a great choice for anyone looking to maintain a healthy weight or reduce their caloric intake.
A Good Source of Complex Carbohydrates
Beans are a good source of complex carbohydrates, which are important for maintaining steady energy levels throughout the day. Unlike simple carbohydrates, which can cause blood sugar spikes and crashes, complex carbohydrates are digested slowly, providing sustained energy throughout the day. In addition, the high fiber content of beans helps to slow down the digestion of carbohydrates, further contributing to sustained energy levels. Overall, beans are an important source of complex carbohydrates that can help to promote sustained energy throughout the day.
Helps Manage Blood Sugar Levels
Beans are an excellent choice for anyone looking to manage their blood sugar levels, as they have a low glycemic index and are high in both protein and fiber. The combination of protein and fiber in beans helps to slow down the digestion of carbohydrates, which can help to prevent blood sugar spikes and crashes. Additionally, the high fiber content of beans helps to promote feelings of fullness, reducing the temptation to snack between meals. Overall, beans are an excellent choice for anyone looking to manage their blood sugar levels or prevent the onset of diabetes.
Beans are an important food for heart health, as they are low in fat and high in fiber. The high fiber content of beans helps to lower cholesterol levels in the blood, reducing the risk of heart disease and stroke. Additionally, beans contain a variety of antioxidants that help to protect the body against oxidative stress and inflammation, which are both important risk factors for heart disease. Overall, beans are an important food for anyone looking to promote heart health and reduce their risk of heart disease.
Boosts Digestive Health
Beans are a great food for promoting digestive health, as they are high in both fiber and prebiotics. The fiber in beans helps to support healthy digestion and prevent constipation, while the prebiotics help to feed the healthy bacteria in the gut. Additionally, beans contain a variety of antioxidants that help to protect the gut against oxidative stress and inflammation. Overall, beans are an important food for anyone looking to promote digestive health and support a healthy gut microbiome.
Versatile Ingredient for Cooking
Beans are a versatile ingredient that can be used in a variety of dishes, from soups and stews to salads and wraps. They can be cooked in a variety of ways, including stovetop, slow cooker, or pressure cooker, making them a convenient and easy ingredient to include in meals. Overall, beans are a versatile and easy-to-use ingredient that can be used to add flavor, texture, and nutrition to a variety of dishes.
Affordable and Easily Accessible
Beans are an affordable and easily accessible food, making them a great option for anyone on a budget. They are available at most grocery stores and can be purchased in bulk, which can help to reduce the cost even further. Additionally, beans are non-perishable and can be stored for long periods of time, which can help to reduce food waste and make meal planning easier. Overall, beans are an affordable and easily accessible food that can be incorporated into any budget or meal plan.
Can Be Stored for Long Periods
Beans are a non-perishable food that can be stored for long periods of time without spoiling. This makes them a great option for anyone looking to stock up on staples for their pantry, or for anyone who wants to reduce food waste and save money on groceries. To store beans, simply keep them in an airtight container in a cool, dry place like a pantry or cupboard. They will remain fresh for up to a year or more. Overall, beans are a convenient and easy-to-store food that can be used in a variety of dishes and meal plans.
Beans are an affordable and easily accessible food that can be incorporated into any budget or meal plan.
5 Frequently Asked Questions About Cooked Beans
1. How many calories are in 100g of cooked dry beans?
100g of cooked dry beans (black, brown, or bayo) contains approximately 176 calories.
2. What are the nutritional benefits of cooked beans?
Cooked beans are an excellent source of protein and fiber, and also contain important vitamins and minerals such as iron, potassium, and folate.
3. Can cooked beans be frozen?
Yes, cooked beans can be frozen for later use. They should be stored in airtight containers or freezer bags and can be kept for up to six months in the freezer.
4. How long does it take to cook dry beans?
Cooking times can vary depending on the type of bean, but generally it takes 1-2 hours to cook dry beans on the stove. Using a pressure cooker or slow cooker can significantly reduce cooking time.
5. Are canned beans as nutritious as cooked beans?
Canned beans can be just as nutritious as cooked beans, but it's important to read the label and choose low-sodium or no-salt-added varieties. Canned beans can also be more convenient, as they are already cooked and ready to eat.