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The Benefits of Fava or Broad Beans for Diabetics
The broad bean, as it is called in the Americas, or beans, as it is commonly called in Europe, Australia and New Zealand, has been part of the diet in the eastern Mediterranean since around 6,000 BC.
They grow in broad, leathery pods, like the pods of very large peas. Each pod contains between three and eight oval beans.
The term bean refers to the large seed pods grown for human consumption, while horse bean or field bean refers to farmers whose smaller, firmer seeds are mostly (but not exclusively) used for animal feed.
The bean is a dry plant. It can withstand harsh and cold weather.
Preparation of beans
Preparing fresh beans can be a bit of a pain.
When buying beans, choose green pods that are firm and will not rot. Ripe pods can be old and usually have a bitter taste.
To remove the beans from the pods, simply run a fingernail across the seam of the pod to open it. Remove the beans. They are covered in a thick white skin that needs to be removed.
You can get rid of the skin by using a sharp knife to make a small slit in the side of the bean. This will allow the raw beans to come out right. But it’s hard work… bean to bean!
You can get around this by putting the beans in boiling salted water and boiling them for about a minute and a half. After that, put the beans in ice water to stop them from cooking. Now you can peel the beans right from their skins. Still… preparing beans is hard work. It takes about 3 lbs or 1.5 kg of bean pods to get a cup full of beans.
Beans are usually eaten when they are young and tender. If they are planted in early winter, they can be harvested in mid-spring. If they are planted in early spring they will be ready by mid summer.
On the other hand, horse beans are left whole. They are harvested in late autumn and eaten by humans as a delicacy, although they are often used as animal feed.
Beans were a staple food in ancient Mediterranean civilizations. They were especially popular among the ancient Egyptians, Greeks and Romans. They eventually spread up the Nile valley to Ethiopia, northern India and China.
Beans can be eaten in a variety of ways. For example, you can cook them until soft and then put them in fresh lemon juice. They are lovely in a mixed green salad. Mashed beans can be used as a spread on bread or crackers. They are at their best as fúl medammes, a very popular breakfast dish in Arabia. He makes a great meal.
Making medammes is really easy. Saute the minced garlic and onion in a bowl with a very small amount of extra virgin olive oil. Once the garlic is soft, add the beans and a little water. Bring to a boil and mash the beans with a wooden spoon. When the gravy is hot, pour it into a bowl and serve with oatcakes (thin sugar-free biscuits made from oats).
In parts of Latin America, crushed beans are used as a filling for foods on the stem. They are also used whole in vegetable soups.
Beans can also be hard-cooked, causing them to split open. You can then roast them to make a sweet and sour dish that is popular in northern Iran, Malaysia, Thailand, China and Latin America.
Immature flowers can also be cooked and eaten. In addition, the young leaves of the plant can be eaten, either raw or cooked in the same way as spinach.
How nutritious are beans or legumes?
The answer is simple… very nutritious.
Here’s what you get in 100 grams of raw, ripe seeds:
Energy… 1,425 kJ (341 kcal)
Carbohydrates… 58.29 g
Dietary fiber… 25 g
Fat… 1.53 g
Protein… 26.12 g
Thiamine (B1)… 0.555 mg… 48%
Riboflavin (B2)… 0.333 mg… 28%
Niacin (B3)… 2,832 mg… 19%
Vitamin B6… 0 366 mg… 28%
Folate (B9)… 423 µg… 106%
Vitamin C… 1.4 mg… 2%
Vitamin K… 9 μg… 9%
Calcium… 103 mg… 10%
Iron… 6.7 mg… 52%
Magnesium… 192 mg… 54%
Manganese… 1.626 mg… 77%
Phosphorus… 421 mg… 60%
Potassium… 1,062 mg… 23%
Sodium… 13 mg… 1%
Zinc… 3.14 mg… 33%
µg = microgram… mg = milligram… IU = International Units
Percentages refer to recommended daily amounts for adults.
As you can see from above, 25% of the diet consists of beans. Another 26% is made up of protein.
In addition, beans are particularly rich in micronutrients such as B vitamins, especially folate and thiamine. Beans are also full of phosphorus, manganese, magnesium and iron.
Beans are one of the highest folate (vitamin B9) foods around. Folate helps your energy metabolism, supports your nervous system, and keeps red blood cells healthy. It is also necessary for pregnant women.
Benefits of eating beans or beans
Kidney beans do not directly help diabetics control their blood glucose. But they help prevent or slow the development of some serious medical conditions, many of which are caused by diabetes, such as:
risk of heart disease and stroke
weak immune system
development of osteoporosis
poor motor function
risk of birth defects
Hypertension… 85% of diabetics suffer from high blood pressure. Studies show that magnesium can lower blood pressure. Broad beans are loaded with magnesium.
According to a meta-analysis of 12 clinical trials involving a total of 545 participants, magnesium supplementation taken for up to 26 weeks resulted in a small reduction in diastolic blood pressure. But another study showed that better results are achieved when magnesium supplements are combined with magnesium-rich vegetables and fruits.
Heart disease and stroke… hypertension and diabetes increase the risk of heart disease and stroke by at least three times the risk in the general population. So improvements in your blood pressure will reduce your risk of heart attack or stroke.
Weak immune system… is another consequence of diabetes. Healthy white blood cells are necessary to support a strong immune system because without them your body is more vulnerable to disease and infection. White blood cells destroy disease-causing pathogens and help eliminate free radicals found in your body.
Copper helps maintain healthy blood cells, and beans contain significant amounts of copper and thus help strengthen your immune system.
Reduced energy… many diabetics experience a feeling of lethargy. This constant fatigue can be due to a lack of iron, which is needed for the production of hemoglobin. Hemoglobin carries oxygen to cells throughout your body. Beans contain a significant amount of iron and consuming them can help put pep back into your step.
Development of osteoporosis… can be inhibited to some extent by manganese. Manganese helps increase bone mass and helps reduce calcium deficiency. Beans contain significant amounts of manganese. The US National Library of Medicine suggests that consuming forms of manganese along with calcium, zinc and copper may reduce bone loss in older women.
Risk of birth defects… can be reduced by folate (vitamin B9). Broad beans contain a significant amount of folate which, as well as being very important for providing energy, has long been associated with helping to reduce birth defects.
A meta-analysis of studies on folic acid supplementation, published in Scientific Reports A 2015 study by the National Institutes of Health found a positive association between folate supplementation and a reduced risk of congenital heart defects.
Birth defects usually occur in the first few weeks of pregnancy at a time when many women may not even know they are pregnant.
The Centers for Disease Control and Prevention and the US Public Health Service recommend that all women between the ages of 15 and 45 (of childbearing age) take 0.4 mg (400 μg) of folic acid daily to help reduce the risk of birth defects, spina do bifida and anencephaly.
Bad motor functionAccording to some studies, eating beans regularly can help with Parkinson’s disease. The study, published in the Journal of Clinical & Diagnostic Research, examined the effects of eating fresh beans with their outer shells, beans dissolved in alcohol and water, and dried green beans.
The researchers discovered that increasing the levels of the amino acids L-dopa and C-dopa in the blood from beans led to a significant improvement in the motor performance of patients with Parkinson’s, without any side effects.
Side effects of eating beans or beans
Beans are not the most delicious food on earth. But give them a little leave and they are delicious to eat. Most people tolerate them very well.
Some people are allergic to beans. However, cooking beans carefully can help reduce the risk of allergic reactions.
If you have glucose-6-phosphate dehydrogenase deficiency, consuming beans can be very harmful. G6PDD is a congenital problem in your metabolism that prevents the destruction of your red blood cells. It is very rare.
This breakdown can be caused by various infections, medications, stress and some foods such as beans. So if you have G6PDD, you should avoid eating beans.
Monoamine oxidase inhibitors (MAOIs) are a class of drugs that have a long history of use in the treatment of depression. These drugs interact poorly with other drugs and certain foods, so if you are using these drugs you should avoid eating beans.
With all of this said, it’s a good idea to add beans to your diet unless you have a medical condition that may not be adversely affected by beans or you are taking medications that may cause adverse reactions to beans.
But if you can handle them without health problems, you should take advantage of their potential to reduce your risk of heart disease and stroke, increase your energy levels and your immune system, and help motor function by eating beans. do you etc. regularly.
I enjoy a bowl of beans garnished with garlic and onion for lunch at least once a week in medammes form.
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