Contents:
- Medical Video: AVOID These 2 Types Of Peanut Butter (You're At Risk Of Belly Fat & Fatal Disease)
- What are the healthiest types of beans?
- 1. Arab nuts
- 2. Lentils
- 3. Peas
- 4. Red beans
- 5. Black beans
- 6. Soybeans
- 7. Peanuts
Medical Video: AVOID These 2 Types Of Peanut Butter (You're At Risk Of Belly Fat & Fatal Disease)
For those of you who are on a diet, try to consume various types of nuts. Because the class of nuts contains complete nutrients that are good for the body such as fiber, complex carbohydrates, antioxidants, proteins, various vitamins and minerals. That's why, just eating nuts can make you healthier and fuller for longer. What are the types of nuts that are safe and healthy to eat? Come on, see the full review below.
What are the healthiest types of beans?
1. Arab nuts
Arab beans, also known as garbanzo beans, are one type of beans that contain high fiber and protein. Even experts reveal that eating arab nuts can provide benefits similar to eating red meat.
In one cup (164 grams) arab nuts contain:
- Calories: 269 calories
- Protein: 14.5 grams
- Fiber: 12.5 grams
- Folate: 71 percent
- Manganese: 84 percent
- Iron: 26 percent
The benefits of eating arab nuts can help control weight and blood sugar and reduce the risk of heart disease and cancer. This is because Arab nuts have been proven to help reduce total cholesterol and bad cholesterol (LDL) which are risk factors for heart disease.
2. Lentils
For vegetarians, lentil beans can be a good source of protein, usually consumed in warm soup dishes. Judging from the nutritional content, one cup (198 grams) of mature lentils contains:
- Calories: 230 calories
- Protein: 17.9 grams
- Fiber: 15.6 grams
- Folate: 90 percent
- Manganese: 49 percent
- Vitamin B1: 22 percent
Similar to arabic beans, various nutrients in lentils can also help reduce blood sugar levels. Some studies show that lentil nuts can help improve bowel function and slow digestion. As a result, this can prevent a surge in blood sugar in the body.
3. Peas
Just like other types of beans, peas are also a good source of fiber and protein for the body. In fact, there are now many circulating on the market types of supplements that contain peas with a myriad of benefits for health.
Every one cup (160 grams) of cooked peas contains:
- Calories: 125 calories
- Protein: 8.2 grams
- Fiber: 8.8 grams
- Folate: 24 percent
- Manganese: 22 percent
- Vitamin K: 48 percent
- Vitamin B1: 30 percent
A study conducted on 23 people who were overweight and had high cholesterol found that people who ate 50 grams of pea flour every day for 28 days decreased insulin resistance and abdominal fat, compared with the use of wheat flour.
In addition, the fiber content of peas is also a food source for healthy bacteria in the intestine. When bacteria in the intestine are healthy, defecation becomes smoother, reducing the use of laxatives in the elderly.
4. Red beans
You are certainly very familiar with this type of nuts. Yes, red beans are most often consumed with rice, processed into red bean soup, or as a companion to other side dishes.
Judging from the nutrition, one cup (256 grams) of cooked red beans contains:
- Calories: 215 calories
- Protein: 13.4 grams
- Fiber: 13.6 grams
- Folate: 23 percent
- Manganese: 22 percent
- Vitamin B1: 20 percent
- Iron: 17 percent
Fiber-rich beans like red beans can help reduce blood sugar levels. A study conducted on 17 people with type 2 diabetes proved that adding red beans to a plate of rice can help reduce blood sugar spikes after eating compared to people who only eat rice.
5. Black beans
Just like other types of beans, black beans are a good source of fiber, protein and folate for all ages, both men and women. Judging from the nutrition, one cup (172 grams) of ripe black beans contains:
- Calories: 227 calories
- Protein: 15.2 grams
- Fiber: 15 grams
- Folate: 64 percent
- Manganese: 38 percent
- Magnesium: 30 percent
- Vitamin B1: 28 percent
- Iron: 20 percent
Black beans are known to have a lower glycemic index compared to other high-carbohydrate foods. This means that consumption of black beans will not make your blood sugar soar dramatically after eating. Some studies show that people who eat black beans with rice do not experience a surge in blood sugar compared to people who only eat rice or bread.
6. Soybeans
Soybeans are often consumed by Indonesian people in various preparations such as tofu, tempeh, soy milk, cheese, and so on. In fact, the nutritional content of soybeans can be compared with other types of beans.
Well, consider the nutritional content in each one cup (172 grams) of the following soybeans.
- Calories: 298 kalroi
- Protein: 28.6 grams
- Fiber: 10.3 grams
- Manganese: 71 percent
- Iron: 49 percent
- Phosphorus: 42 percent
- Vitamin K: 41 percent
- Vitamin B2: 29 percent
- Folate: 23 percent.
Soybeans also contain isoflavones, a type of antioxidant that can help ward off cancer-causing free radicals. A large study that combined the results of 21 other studies found that eating soybeans can reduce the risk of stomach cancer by 15 percent, especially in women.
The content of isoflavones in soybeans is similar to the work of estrogen in a woman's body, called phytoestrogens, which decrease at menopause. A large study of 403 postmenopausal women revealed that consumption of soy isoflavones for two years can help reduce the loss of bone density that occurs during menopause. It is also useful for lowering blood pressure and blood cholesterol as a trigger for risk of heart disease.
7. Peanuts
Interestingly, the benefits of peanuts are quite unique compared to other types of beans. Because, peanuts are a good source of monounsaturated fats, polyunsaturated fats, proteins, and B vitamins that are good for supporting your diet program.
Judging from its nutritional content, one and a half cups (73 grams) of peanuts contain:
- Calories: 427 calories
- Protein: 17.3 grams
- Fiber: 5.9 grams
- Saturated fat: 5 grams
- Manganese: 76 percent
- Vitamin B3: 50 percent
- Magnesium: 32 percent
- Folate: 27 percent
- Vitamin E: 25 percent
- Vitamin B1: 22 percent
Reporting from Healthline, women who have high cholesterol problems tend to be healthier after eating peanuts. Because the low fat content in peanuts can help reduce total cholesterol and bad cholesterol (LDL).
Unfortunately, you can not get this beneficial effect if peanuts have been processed into other food products, such as peanut butter. So, be sure to always read the nutritional information label that is located on the packaging of the food product you are buying.
