Beans: properties, nutritional values, calories

Con la collaborazione di , Naturopata


I beans they are the fruits of a plant of the legume family, Phaseolus vulgaris L., native to Central America. Numerous cultivated varieties are known and all contain fasin, a poisonous protein that is destroyed during cooking.

> 1. Calories and nutritional values ​​of beans

> 2. Their properties

> 3. How beans are used

> 4. Beans, allies of

> 5. Curiosities about beans

> 6. A recipe up your sleeve

Beans: properties, nutritional values, calories


Calories and nutritional values ​​of beans

Beans have excellent nutritional values, are rich in carbohydrates and with a good protein intake. Beans have a reduced fat content, even lower than soy, while the constituent element of the peel is fiber which plays a decisive role in the regularity of intestinal functions. The quantity of vitamins of group B is also important. The nutritional value of beans is very high, and it consists for the most part of carbohydrates, which combine perfectly with cereals, to complete a protein framework with a high biological value. equal to that provided by meat or eggs, and cholesterol-free.

Beans are very caloric (303 Kcal per 100 g) and these calories come in particular from:

  • Carbohydrates (51 g per 100 of product);
  • Vegetable proteins (23 g per 100 of product);
  • Fat (2 g out of 100 of product);
  • Water (10 g per 100 of product);
  • Fiber (17,5 g per 100 of product).

From a nutritional point of view, beans are a complete and rich food. There are high quantities of macro elements such as phosphorus, iron, potassium and also micro elements such as calcium, as well as vitamins such as vitamins A, B and C.


Their properties 

Beans are very nutritious and, rich in vitamins A, B, C, and E, they also contain mineral and oligomineral salts, such as potassium, iron, calcium, zinc and phosphorus. Being legumes, beans are rich in lecithin, a phospholipid that promotes the emulsion of fats, preventing their accumulation in the blood and consequently reducing the level of cholesterol.

All types of beans contain a lot fiber, but some varieties have an abundance of them in particular: i black beans, for example, contain 6 grams of fiber per half-cup serving, i common beans and lima beans they are around 7 grams, and with black-eyed peas you get to 8 grams. Canned beans are just as good as dried beans, but they are high in sodium, so it's best to drain and rinse them before consuming. Fiber is very valuable for the metabolism and helps to easily reach the feeling of satiety. Beans are made up of 60% starches and sugars, while i green beans they are made up of 90% water, therefore their protein content is significantly lower than that of beans, however they contain a greater quantity of mineral salts and vitamin A.


The right way to cook legumes

Beans: properties, nutritional values, calories


How beans are used

Bean pods are also commercially available in tablet form. They contain nutrients such as amino acids and vitamins. An infusion is prepared with fresh bean pods: 2 g per 100 ml of water, to be drunk in a dose of 2 cups a day. Bean pods, in tablets or as an infusion, are effective:

  • To treat hypertension;
  • To lower the cholesterol level;
  • To lower the blood sugar level;
  • In the treatment of overweight and obesity, as they reduce the sense of hunger and also the absorption of nutrients.

You need to be very careful in preparing the beans before cooking. It is advisable, in fact, to soak them for at least 6-8 hours in cold water, and then cook them in a different water. This simple operation allows the release in water of some antinutritional substances normally contained in all types of beans, called cyanogenic glycosides (which release hydrocyanic acid), responsible for that slight intestinal discomfort that can occur in any subject, even healthy following the hiring.


Beans, allies of

Heart system, weight, blood circulation. 


Curiosities about beans

Fearing unpleasant and embarrassing gas fumes is not a good reason to deprive yourself of the nutritional benefits of beans. Try to flavor them with a pinch of saturation (or savory, it is an aromatic herb widely used in cooking, it belongs to the same family as mint) or a teaspoon of ginger Ground: These are spices that help limit bean-induced flatulence. 


A recipe up your sleeve

At the base of peasant culinary traditions there are often important nutritional truths. A plate of pasta and beans guarantees the supply of nutrients necessary for daily needs, especially as regards essential amino acids.

ingredients: 200 gr of pasta (ditaloni, broken spaghetti or mixed pasta or maltagliati or broken egg fettuccine), 250 gr of dried borlotti beans (or 1/2 kg of already boiled borlotti beans), 200 gr of tomato puree, 50 gr of smoked bacon (in case you are vegetarian you can use vegetable alternatives or safely exclude it from the recipe).

As a condiment, 3 tablespoons of extra virgin olive oil, 1 chilli pepper, half a glass of white wine, salt and pepper. You may prefer chopped tomatoes to the puree and if you use spicy oil, you can avoid chilli.

As for the smells, you need 1 onion, 1 carrot, 1 stick of celery.

The process is simple: rinse the dried beans, leave them to soak overnight and boil them for about 40 minutes in 2 liters of water. Finely chop the onion, carrot and celery and cut the bacon into cubes. In a saucepan, fry the onion, chilli and bacon in 3 tablespoons of oil; when the onion is wilted and the bacon golden, wet with the white wine and let it evaporate over high heat. Add the beans, celery, chopped carrot, tomato puree and cook for another 20 minutes. Salt and pepper according to your taste, check the cooking of the beans and if necessary extend the cooking. Throw the pasta into the soup and cook it al dente. The dish should be served hot.



> The healing power of legumes
> Beans among legumes, a source of magnesium
> Beans are also among the 10 foods rich in potassium

Other articles on beans:

> Beans: 3 quick vegan recipes

> Lentils, chickpeas, beans and iron intake

> Beans all'uccelletto, the recipe

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