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Beans
- high in fiber, protein,
iron, folate and carbohydrates |
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| 1. Bean Facts |
2, Types of Beans |
3. Beans Nutritional
Value |
4. Bean Health Benefits
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Bean
Facts |
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The common bean
also known as the "green bean" or "snap
bean" (Phaseolus vulgaris) is grown
worldwide. The term 'bean' initially referred to the
seed of the Broad or Fava bean, is now referred to
many different species of edible legumes. Beans have
been used around the world for thousands of years.
They come in many shapes, sizes and colours. They
are very versatile as they can be dried and stored
for years, eaten raw, cooked, ground into flour, fermented
into soya sauce and are excellent in soups and salads.
Beans are high in fiber, soluable fiber, iron, protein,
folate and complex carbohydrates. |
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History
and Origin |
Research indicates
that beans were among one of the first cultivated
crops throughout many countries, the earliest being
in the Middle East, dating back as far as 10,000 years
ago. Beans are grown on all continents except Antartica.
Brazil and India are the major produces of dry beans,
whilst China is highest distributor of the green bean.
There are currently about 40,000 bean varieties world
wide, however only a fraction are mass produced for
consumption. |
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| Types
of Beans |
• Broad Bean
(Fava bean) |
• Lentils |
• Soyabean |
• Green Bean
(Common) |
•
Lima Bean (Butter bean) |
•
Runner Bean |
•
Kidney Bean (Common) |
•
Black Bean (Common) |
• Adzuki Bean |
• Mung Bean |
• Ricebean |
• Pinto Bean
(Common) |
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| Bean
Nutritional Value |
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Vegetables
" Beans
" ( Nutritional
value )
Nutritional value per 100 g
Beans, snap, green, cooked, boiled,
drained, without salt |
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Weight
of Vegetable - 1 cup = 125 g |
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Nutrient
( Proximate's ) |
Unit |
Value |
Daily
Value % |
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Energy |
kcal
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35 |
1.7% |
Protein |
g |
1.89 |
3.7% |
Total
lipid (fat) |
g |
0.28 |
0.4% |
Carbohydrate,
by difference |
g |
7.88 |
2.6% |
Fiber,
total dietary |
g |
3.2 |
12.8% |
Sugars,
total |
g |
3.63 |
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| Minerals |
Calcium,
Ca |
mg
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44 |
4.4% |
Iron,
Fe |
mg
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0.65 |
3.6% |
Magnesium,
Mg |
mg |
18 |
4.5% |
Phosphorus,
P |
mg |
29 |
2.9% |
Potassium,
K |
mg |
146 |
4.1% |
Sodium,
Na |
mg |
1 |
0.04% |
Zinc,
Zn |
mg |
0.25 |
1.6% |
Copper,
Cu |
mg |
0.057 |
2.8% |
Manganese,
Mn |
mg |
0.285 |
14.2% |
Selenium,
Se |
µg |
0.2
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0.2% |
| Vitamins |
Vitamin
C, total ascorbic acid |
mg |
9.7 |
16.1% |
Thiamin
(B-1) |
mg |
0.074 |
4.9% |
Riboflavin
(B-2) |
mg |
0.097 |
5.7% |
Niacin
(B-3) |
mg |
0.614 |
3% |
Pantothenic
acid (B-5) |
mg |
0.074 |
0.7% |
Vitamin
(B-6) |
mg |
0.056 |
2.8% |
Folate
(B-9) |
µg |
33 |
8.2% |
Vitamin
B-12 |
µg |
0.00 |
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Vitamin
A, IU |
IU |
633 |
12.6% |
Vitamin
E (alpha-tocopherol) |
mg |
0.46 |
1.5% |
Vitamin
D |
IU |
0 |
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Vitamin
K (phylloquinone) |
µg |
47.9 |
59.8% |
Lipids |
Saturated
Fatty Acids |
g |
0.064 |
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Monounsaturated
Fatty Acids |
g |
0.011 |
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Polyunsaturated
Fatty Acids |
g |
0.145 |
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Trans
Fatty Acids |
g |
0.000 |
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| Carotenoids |
Beta-Carotene |
µg |
380 |
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Lutein
+ zeaxanthin |
µg |
641 |
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Lycopene
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µg |
0 |
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| Reference
Values are based on a 2,000 Calorie
Intake, for Adults and Children
4 or More Years of Age. Your daily
values may be higher or lower depending
on your calorie needs. |
Percentages
are roughly approximated using (RDA)
Recommended Dietary Allowances for
adults. Source: USDA
United States Department of Agriculture |
Reference
Values for Nutrition - FDA
U.S. Food and Drug Administration |
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Bean
Nutritional Value |
Beans
differ in size, colour and shape,
however it appears their nutritional
value is similar |
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Bean
Health Benefits |
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Beans differ in size,
colour and shape, however it appears their nutritional
value is similar. They are high in protein, carbohydrates,
vitamins and minerals, and are low in fat. Beans are
a rich source of dietary fibre, which acts as a laxative
and protects the colon of toxic substances. Adequate
amounts of fiber has been shown to reduce blood cholesterol
levels. Studies indicate that beans are high in lignans
which may assist with the prevention of osteoporosis,
heart disease and some cancers. It is thought that
flavonoids in beans may also reduce heart disease.
The complex carbohydrates in beans, is thought to
assist with insulin resistance, which is great for
diabetes.
Beans are high in both soluble and insoluble
fiber. Soluable fibre helps lower blood cholesterol,
whilst insoluble fibre attracts water to the stool
and enhances waste transit time through the colon,
thus assisting with constipation, colon cancer and
other digestive tract conditions. Research indicates
that Zea-xanthin, a dietarty carotenoid in beans,
offers some protection in the prevention of age-related
macular disease in older people.
Beans have been found to be low in fat,
high in fiber and packed with protein. They provide
a rich source of vitamins and minerals as well as
phytochemicals. They are a rich source of iron, which
makes them ideal for vegans. |
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BEAN |
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HEART DISEASE
Rich in flavonoids
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BLOOD CHOLESTEROL
Phytosterols contained
in beans
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DIABETES & HYPERLIPIDEMIA
Complex Carbohydrates assist with insulin
resistance
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CONSTIPATION
High in insoluble fiber
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COLON CANCER
High in insoluble
fiber
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OBESITY
Low in fat, high
in fiber
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RICH IN LIGNANS
Helps prevent osteoporosis
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DIETARY FIBRE
Acts as a bulk laxative
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RICH SOURCE
OF IRON
Ideal for vegans
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ZEA-XANTHIN
(Carotenoid)
Prevents age-related
macular disease
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HEALTH |
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References |
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Nutrient Database
- USDA (United
States Department of Agriculture) |
Reference Values
for Nutrition - FDA
U.S. Food and Drug Administration |
Health benefits
of beans - The
Bean Institute™ is owned and managed by the Northarvest
Bean Growers Association USA |
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For
More Information |
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