Beans provide an economical source of vegetable protein, complex carbohydrates, dietary
fiber and vitamins. The nutrition in 250ml of beans is:
Carbohydrates 43g
Fat 1g
Protein 16g
Calcium 52mg
Iron 5.5mg
Sodium 4mg
Potassium 754mg
Dietary Fiber 6.7gNutrition:
Dried peas, beans, lentils and chickpeas are low in
fat and good sources of protein, starch, fiber, iron, calcium and minerals.
Insoluble Fiber:
Insoluble fiber is found in peas, beans and lentils, wheat bran, vegetables,
fruits, whole grains and breads. Insoluble fiber speeds up the passage of food through the
intestine and helps in improving regularity. Insoluble fiber is believed to have a role in
the prevention of colon cancer. Lentils contain mostly insoluble fiber, while beans and
peas contain both soluble and insoluble fiber.
Soluble Fiber:
Found in beans, peas, chickpeas, oat bran, fruits and lentils. Soluble fiber
stays as a gel inside the digestive system and is thought to reduce cholesterol levels in
the blood and delay entry of sugar into the blood stream.
Folic Acid:
Beans and lentils are rich in the Vitamin B, folic acid. Folic acid is important
at the time of conception and after conception by women and low amounts of folic acid
could put the fetus at risk of Neural Tube Defects.
Potassium:
Pulses are an excellent source of potassium which contributes to a regular heart
beat, regulates transfer of nutrients to cells, controls water balance and helps regulate
blood pressure.
B Vitamins:
Pulses are good sources of niacin, thiamin, panthothenic acid and pyridoxine,
necessary for healthy brain and nerve cells, for normal functioning of the skin, nerves
and digestive system in the chemical reactions of the amino acids and proteins.
Protein:
Pulses are good sources of vegetable protein which must be combined with a complementary
protein to become a complete protein containing the nine essential amino acids. Beans and
Lentils, when combined with nuts, seeds, rice or grains fulfill the requirement of a
complete protein.
Protein is required by the body for enzymes, antibodies, transport vehicles, cellular
pumps, tendons, ligaments, scars, cores of bone and teeth, filaments of hair, materials of
nails and more. |
