Benefits of eating beans: Beans occupy a privileged place in countless recipes that have spread throughout the world, but even so, there are many people who are not clear to what extent the benefits and nutrients of beans are important. Beans. We found out!
Precisely for this reason, along the following lines, we will try to review some of the benefits and main nutrients of beansas well as a couple of important contraindications that you should take into account to avoid suffering the consequences.
In general terms, it is possible to affirm that beans are an inexhaustible source of fiber, minerals and antioxidants, some of the most basic elements of any healthy diet.
More in depth, we can know that this food contains high percentages of slow absorbing carbohydrates, large contents of thiamin, riboflavin and niacin; and significant contributions of magnesium, potassium, zinc, calcium and phosphorus, etc.
Benefits of eating beans: Health benefits
- Studies have shown that the consumption of beans can reduce the risk of heart and coronary diseases, thanks to the soluble fiber that helps lower cholesterol levels, and the folate content that helps lower homocysteine.
- In addition, they contain high levels of antioxidants and phytochemicals, which are substances that can prevent chronic diseases such as cancer.
- Beans are foods with a low Glycemic Index (GI), decreasing blood glucose spikes after eating. For people with or at risk of diabetes, low GI foods are good choices.
- The fiber content in beans helps slow starch digestion and glucose absorption, resulting in adequate glucose levels.
- People with celiac disease should follow a gluten-free diet. Gluten is a common name for certain proteins in wheat and grains such as rye, barley, these types of foods should be avoided. Beans are an excellent alternative to starch, allowing people with celiac disease to consume adequate amounts of fiber.
- It is an ideal food for vegetarian diets because beans contain a large amount of protein. This nutrient is vital to replenish muscle wasting and its lack can lead to serious diseases.
Benefits of eating beans: your beauty
Beans contain antioxidants that the skin needs to stay healthy.
It is recommended to include beans in your diet if you suffer from eczema, itching, dry skin or skin allergies.
Food very rich in zinc and iron, but mainly in proteins and biotin, a substance that provides flexibility and helps prevent hair from breaking. In addition, they are also made up of a good amount of iron, which is necessary to prevent hair loss.
Prescriptions
Eggs drowned in bean sauce
Ingredients
- 2 cups of black beans, cooked and with broth, for the bean sauce
- 1 clove garlic, roasted for the bean sauce
- 1/4 onions, roasted for the bean sauce
- 1 avocado leaf, for the bean sauce
- 1 tablespoon vegetable oil, for the bean sauce
- 1 Chicken Broth, for the bean sauce
- 1 tablespoon vegetable oil, for the fried egg
- 4 eggs, for the starry egg
- 1 cup of nopal, cooked and cut into cubes, to present
- 1/2 cups onion, finely chopped, to present
- 1/2 cups tomato, finely chopped, to present
- 1/4 cups coriander, finely chopped, to present
- enough fresh cheese, cut into cubes, to present
Preparation
Blend the beans with the garlic, onion and avocado leaf.
In a saucepan over medium heat, heat the oil and fry the sauce that you blended in the previous step; once it boils, add the chicken stock cube, cook for 10 minutes and set aside.
In a pan, heat the oil over medium heat, pour an egg and cook for 3 minutes. Remove from heat and reserve.
On a plate, serve the bean sauce, then place the fried egg and decorate with cooked nopales, onion, tomato, cilantro and fresh cheese.
Golden chicken tacos in bean sauce
Ingredients
- 2 tablespoons vegetable oil, for the sauce
- 1/4 onions, for the sauce
- 2 guajillo chilies, hydrated, for the sauce
- 1 1/2 cups black beans, cooked for the sauce
- 1/2 cups chicken broth, for the sauce
- 1/4 cups epazote, for the sauce
- 2 tablespoons vegetable oil, for the sauce
- to taste salt, for the sauce
- 2 tablespoons vegetable oil
- 1/2 cups onion, finely chopped
- 1 1/2 cups chicken, cooked and shredded
- 1/4 cups cilantro, finely chopped
- to taste of salt
- to taste of pepper
- 12 corn tortillas
- enough vegetable oil, to fry
- enough sour cream, To accompany
- enough of fresh cheese, crumbled To accompany
- enough red onion, in strips to accompany
- enough coriander, finely chopped To accompany
Preparation
- For the bean sauce, in a saucepan with hot oil, sauté the onion until it is golden enough, add the guajillo chili, the black bean, the chicken broth and the epazote, cook for 6 minutes. Blend and return to the heat, season with salt and cook for 5 more minutes. Booking.
- In a pan with hot oil, sauté the onion, add the chicken and cilantro; Season with salt and pepper and leave on the fire until browned.
- Place the tortilla on a board, add the filling and roll up, repeat until you finish with the filling. In a pan with enough hot oil, fry the tacos, drain and reserve.
- Serve the tacos accompanied by sour cream, double cream cheese, red onion and cilantro.
Contraindications of its intake
Although none of the contraindications of beans that we neglect will lead us to a dangerous situation, it is advisable to pay attention to them.
You want to make sure they are cooked all the way through, and that can make them take longer to cook. Under certain circumstances, they can cause a little bloating or recurrent gas.
It is suggested to accompany them with meat or peppers in order to facilitate the absorption of vitamin C. In any case, we are talking about a super versatile food that is present on the table in many kitchens.