Beans are no different from seeds, except that they are larger and are commonly used as a food source for humans and animals. There are about 40,000 varieties of beans, most of which are harvested and abundant during the summer season. However, beans are usually available all year-round.
Not everything that is called a 'bean' is technically a bean. For instance, coffee beans and cocoa beans look similar to beans but they are not part of the family leguminosae. On the other hand, some green crops which are also legumes, including snow peas and snap peas, are not identified as beans.
The Nutritional Value of Beans
Beans are known to be a rich source of protein and, in fact, used as a substitute for meat in certain diet regimen. Depending on the variety, 100 grams of beans can contain 2 grams to over 20 grams of protein – equivalent to about half of our daily protein requirement.
Generally, beans are low in calories, especially when cooked or sprouted beans.
Bean (100 grams)
|
Calories
|
Dietary Fibre
|
Protein
|
Black Beans
|
441
|
16 g (64%)
|
22 g (44 %)
|
Green Beans, boiled
|
35
|
3.2 g (12%)
|
1.9 g (3%)
|
Green Beans, raw
|
31
|
2.7 g (10%)
|
1.8 g (3%)
|
Kidney Beans, boiled
|
127
|
6 g (24%)
|
9 g (18%)
|
Mung beans sprout, raw
|
30
|
1.8 g (7%)
|
3 g (6%)
|
Navy beans, boiled
|
140
|
10 g (40%)
|
8 g (16%)
|
Navy beans, raw
|
337
|
24 g (96%)
|
22 g (44%)
|
Pinto beans, raw
|
347
|
16 g (64%)
|
21 g (42%)
|
Soybeans, boiled
|
173
|
6 g (24%)
|
17 g (34%)
|
Soybeans sprout, raw
|
122
|
1.1 g (4%)
|
13 g (26%)
|
White beans, raw
|
333
|
15 g (60%)
|
23 g (46%)
|
But the goodness of beans doesn't end there. Here are some of the other powerful benefits you can get from eating beans:
*Beans are rich in soluble fibre, which helps lower bad cholesterol.
*The fibre in beans promotes proper and efficient digestion. *Unprocessed beans are low in fat and contain zero cholesterol. *They are low in glycaemic index, which equates to stable blood sugar levels.
*Being rich in antioxidants, such as iron, copper, magnesium, folate, potassium and manganese, beans can reduce the risk of degenerative disorders. According to a study by the US Department of Agriculture on the top 100 foods that are a great source of antioxidants, small red beans, pinto beans and red kidney beans are among the richest in antioxidants. Navy beans, black beans and black-eyed beans are also part of the top 40.
*With its long list of mineral, nutrient and vitamin content, beans are also believed to lower the risk of chronic diseases such as diabetes, heart disease and cancer.
*Beans are also linked to weight loss because of its water and fibre content, which can make you feel fuller, faster. In addition, the fibre in beans is not digested as quickly as meat protein, so you feel full for a longer period, decreasing your tendency to eat more.
And the best part, beans are widely available and super affordable, so you can incorporate them in many types of dishes without hurting your pocket. One concern among bean-eaters is the question of whether beans are good or bad for people with gouty arthritis, a type of arthritis that mainly affects the joints in the big toes, as well as the ankles and heels. Gout is actually the result of too much uric acid in the body, which is the converted form of purine.
Beans and Uric Acid
Beans do not actually contain uric acid, but rather, they contain purines, which break down into uric acid. Consuming foods with purine does not necessarily result in inflammation and arthritis pains, but having excessive levels of uric acid in your body does.
When it comes to the amount of purine present in beans, it all depends on the variety. Some beans that are moderately high in purine are dry white beans (128 mg uric acid produced for every 100 grams consumed) and dry soya beans (190 mg uric acid produced for every 100 grams).
Some beans are also very low in purine, such as the French bean, which contains 37 to 45 mg of uric acid for every 100 grams serving.
In conclusion, you can still eat beans even if you have gout, but you have to be careful how much you eat.
