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General Research

BEANS: TYPES. BENEFITS AND RECIPE

 

Back in college years, a senior would take his guitar and always sing “i love beans, i love beans oh” and we’d look at him in awe with questions like- same beans that makes anyone purge, and even gives heartburn to some?

Oh well, but really, those tiny little seeds called beans are quite nutritious and serve a great deal of health benefits to its consumer. 

Let’s take a little survey on some types of beans, shall we? 

 

 

  1. BLACK BEANS 

 

      ” The black turtle bean is a small, shiny variety of the common bean (Phaseolus vulgaris) especially popular in Latin American cuisine, though it can also be found in the Cajun and Creole cuisines of south Louisiana”. Like all varieties of the common bean, it is native to the Americas[2], but has been introduced around the world. It is also used in Indian cuisine, Tamil cuisine, where it is known as karuppu kaaramani and in Maharashtrian cuisine, where it is known as Kala Ghevada.

Virtually 70% of the calories contained in black beans are from carbohydrates, and most of these carbs are in the form of starch. Interestingly, this starch is the “resistant starch” which doesn’t digest easily and passes through our upper digestive system without being broken down into simple sugars. So there is no fear of an increase in blood sugar.

 

NUTRITION 

According to the National Nutrient Database one-half cup (86g) of cooked black beans contains approximately:

Energy: 114 kilocalories

Protein: 7.62 g

Fat: 0.46 g

Carbohydrate: 20.39 g

Fiber: 7.5 g                                                         

Sugars: 0.28 g

Calcium: 23 milligrams (mg)

Iron: 1.81 mg

Magnesium: 60 mg

Phosphorus: 120 mg

Potassium: 305 mg

Sodium: 1 mg

Zinc: 0.96 mg

Thiamin: 0.21 mg

Niacin: 0.434 mg

Folate: 128 msg

Vitamin K: 2.8 mg

Like other legumes, Black beans also offer a variety of phytonutrients like saponins, anthocyanins, kaempferol, and quercetin, all of which possess antioxidant properties.

 

RECIPES 

  • Make a hearty black bean soup by blending cooked black beans with onions, tomatoes, and your favorite spices
  • Add black beans to burritos
  • Blend cooked black beans with garlic, onion, fresh cilantro, and lime juice for a quick and easy bean dip
  • Mix black beans, onions, lettuce, tomatoes, avocado, sharp cheddar cheese, and salsa together for a simple taco salad.   Try these healthy recipes using black beans:
  • Black bean burgers with chipotle mango guacamole
  • Poblano chilaquiles
  • Veggie fajitas
  • Healthy two-grain southwest salad
  • Heart-healthy chipotle chili

 

 

2.  BLACK EYED PEA (COWPEA)

 

Commonly referred to as white beans or iron beans by Nigerians, Cowpea is a food and animal feed crop grown in the semi-arid tropics covering Africa, Asia, Europe, the United States, and Central and South America. It originated and was domesticated in Southern Africa and was later moved to East and West Africa and Asia.

The grains contain 25% protein and several vitamins and minerals. The plant tolerates drought, performs well in a wide variety of soils, and being a legume replenishes low fertility soils when the roots are left to decay.

 

NUTRITION 

One cup (170 grams) of cooked black-eyed peas contains the following nutrients (1Trusted Source):

Calories: 194

Protein: 13 grams

Fat: 0.9 grams

Carbs: 35 grams

Fiber: 11 grams

Folate: 88% of the DV

Copper: 50% of the DV

Thiamine: 28% of the DV

Iron: 23% of the DV

Phosphorus: 21% of the DV

Magnesium: 21% of the DV

Zinc: 20% of the DV

Potassium: 10% of the DV

Vitamin B6: 10% of the DV

Selenium: 8% of the DV

Riboflavin: 7% of the DV

 

RECIPES 

  • Could be cooked alongside palm oil, fish and vegetable
  • Could be blended then fried and used to make akara (beans cake) or blended and boiled in nylon or bowls and used to make moi moi (beans pudding). You can go totally local by adding pap, oats, or bread to this recipe. Yummy! 

In addition to the nutrients listed above, black-eyed peas are high in polyphenols, which are compounds that act as antioxidants in the body to prevent cell damage and protect against disease.

 

 

3. CANNELLINI BEANS 

 

Cannellini beans are a type of kidney bean known for their large size and creamy white hue. They’re especially popular in Italian fare, particularly in Tuscany, and have a subtle nutty flavor. When cooked, they take on a pleasant, almost fluffy texture.

“Cannellini beans can be substituted for other, similar white beans. Whether you’re trying to eat more plant-based protein or you just enjoy their taste and texture, cannellini beans are an excellent healthy choice”.

 

NUTRITION 

One cup of cannellini beans, boiled and cooked without salt, contains 

  • calories- 225kcals
  • protein- 15.4g, 
  • fat-0.9g 
  • carbohydrates-40.4g 
  •  sugar-0.6g 

Cannellini beans contain a wealth of B vitamins, including B12. They also provide iron, potassium, zinc, and other essential minerals.

 

RECIPES

Beans: 

  • 1.5cups: dry cannellini beans, soaked in water 8 hours overnight 
  • 1.5 cups garlic, coarsely chopped 3 cloves fine sea salt 
  • 1 tsp extra virgin olive oil, plus more for drizzling 2 tbsp onion, finely diced 1 garlic, minced 3 cloves diced tomatoes
  •  1-28oz can dry white wine
  •  1/2 cup dried dill 
  • 1 tsp dried oregano 
  • 1/2 tsp feta cheese,
  •  crumbled 6oz salt and pepper to taste                   
  •   Dill Oil: fresh dill, 
  • loosely packed 1 cup lemon zested and juiced
  •  1 extra virgin olive oil 1/4 cup 
  • sea salt 1/4 tsp

Direction

Prep Time: 25 minutes   Cook Time: 90 minutes   Yield: 6 servings

For the tomato baked beans:

  1. Add soaked beans and 4 cups of water to a large pot over high heat. Add chopped garlic and fine sea salt, and bring to a boil. Reduce the heat to medium and bring to a simmer. Cover the pot, and allow to simmer for 30-60 minutes, or until the beans are tender.

        2.While the beans are cooking, make the tomato sauce: Add olive oil to an oven-safe enamel pot over medium-              high heat. Add chopped onion and minced garlic, and cook until soft and translucent, about 5 minutes. Add                  canned tomatoes (including juice), wine, and dried herbs. Bring to a simmer and allow to simmer for about 10-            15 minutes, until slightly thickened and saucy.

        3.Preheat the oven to 400 degrees Fahrenheit. Once the beans are cooked, drain and add them to the pot with                 the tomato sauce. Toss to combine the beans and sauce. Sprinkle crumbled feta cheese over the surface of                     beans, and then place the pot in the oven. Bake, uncovered, for 30 minutes, until feta crumbles are melted and            sauce is bubbling.

Allow to cool, and serve with a drizzle with lemony dill oil (recipe below) and some crusty, whole grain bread. Add salt and pepper to taste, if desired.

For the lemony dill oil:

Add all ingredients to a blender and process until a thin pesto-like texture has been achieved. Drizzle over beans upon serving.

 

4. FAVA BEANS 

 

Fava beans, also known as broad beans, are one of the oldest cultivated crops. Unlike other beans, fava beans are eaten when they’re still young—additionally, immature pods and leaves are edible as long as you don’t suffer from favism. They’re popular in soups, steamed inside their pods, mashed, and fried.

 

NUTRITION 

Raw mature fava beans are

  •  11% water, 
  • 58% carbohydrates, 
  • 26% protein, and 
  • 2% fat
  •  341 calories 
  • Folate (106% DV) and dietary minerals, such as manganese, phosphorus, magnesium, and
  •  iron (range of DV 52 to 77%), have considerable content (table).
  •  B vitamins have moderate to rich content (19 to 48% DV).

 

RECIPE 

Fava bean salad with fennel and radish.

  • 1 cup of shelled fava beans 
  • 1.5 tbsps of fresh lemon juice 
  • 1.5 tsp extra-virgin olive oil 
  • ¼ tsp ground black pepper 
  • ⅛ tsp salt 
  • 2 cups of thinly sliced fennel bulb 
  • 2 cups of arugula leaves
  • ¼ cup thinly sliced radish 
  • ¼ cup walnuts toasted and chopped 
  • 1.5 ounces singing brook. 

Directions 

Step 1

Remove shells from beans. Place beans in a large pot of boiling water; cook for 20 seconds. Drain; rinse with cold water. Drain well. Remove and discard tough outer skins from beans.

Step 2

Combine juice, oil, pepper, and salt in a large bowl, stirring with a whisk. Add beans, fennel, and arugula; toss to coat. Place about 3/4 cup fennel mixture on each of 6 plates. Sprinkle evenly with radish, walnuts, and cheese.

 

 

5.  LIMA BEANS 

 

Also known as butter beans, lima beans are native to Central and South America—in fact, Lima, Peru, is their namesake. Lima beans are usually seen in dishes such as succotash, or simply boiled with a salty piece of meat. They’re particularly high in potassium, and like other legumes, can help stabilize blood sugar levels.

The pod of the lima bean is flat, oblong and slightly curved, averaging about three inches in length. Within the pod are the two to four flat kidney-shaped seeds that we call lima beans. The seeds are generally cream or green in color, although certain varieties feature colors such as white, red, purple, brown or black.

 

NUTRITION 

According to USDA, ½ cup of Lima beans contains: 

  • Calories: 88
  • Fat: 0.7g
  • Sodium: 6.2mg
  • Carbohydrates: 15.7g
  • Fiber: 3.8g
  • Sugars: 1.2g
  • Protein: 5.3g

Lima beans are an excellent source of the trace mineral, molybdenum, an integral component of the enzyme sulfite oxidase, which is responsible for detoxifying sulfites. Sulfites are a type of preservative commonly added to prepared foods like delicatessen salads and salad bars. Persons who are sensitive to sulfites in these foods may experience rapid heartbeat, headache or disorientation if sulfites are unwittingly consumed. If you have ever reacted to sulfites, it may be because your molybdenum stores are insufficient to detoxify them.

 

RECIPE 

Rosemary Olive Oil White Bean Dip

  • 1 can (15.5 ounces) low-sodium white beans, drained and rinsed
  • 1 clove garlic
  • 1 small lemon, juiced
  • 1 tablespoon chopped fresh rosemary
  • 1 tablespoon extra virgin olive oil
  • 1/2 teaspoon freshly cracked pepper

Direction 

  1. Place all ingredients in a blender and going together 
  2. Serve with raw vegetables or whole grain crackers. 

 

6.GARBANZO BEANS 

Also known as chickpeas, garbanzo beans, are, of course, the building blocks of Mediterannean and Middle Eastern staples such as hummus and falafel. They were first cultivated in the Middle East around 7,500 years ago, and have remained popular for their versatility and high protein levels. They’re a well-known meat substitute, and they can also be roasted, eaten cold, or ground into flour and baked.

 

NUTRITION 

Serving Size 100 g

Calories 378

% Daily Value *

Total Fat 6g                                         8 %

Saturated Fat 0.6g                             3 %

Sodium 24mg                                         1 %

Total Carbohydrate 63g                     23 %

 Dietary Fiber.        12g                        43 %

Sugar                      11g

Protein                    20g                        40 %

Vitamin D              0.00mcg                 0 %

Calcium                  57.00mg                 4 %

Iron                          4.31mg                 24 %

Potassium              718mg                   15 %

 

Chickpeas contain a soluble fiber called raffinose, a type of oligosaccharide that is fermented in the colon by beneficial bacteria called Bifidobacterium. As bacteria break down this fiber, a short chain fatty acid called butyrate is produced. Butyrate plays a role in reducing inflammation in the cell wall of the colon, promoting regularity in the intestines, and possibly preventing colorectal cancer by promoting cell apoptosis (death).

 

RECIPE 

Chickpea meatballs with crunchy romaine salad 

  • 3 cups torn romaine lettuce (about 3 oz.) 
  • 1 cup loosely packed fresh flat-leaf parsley leaves 
  • 1 cup chopped English cucumber 
  • 1 cup quartered grape tomatoes (about 5 oz.)
  •  1/3 cup slivered red onion 3 garlic cloves, 
  • divided 3 tablespoons fresh lemon juice 
  • 1 1/2 tablespoons water 
  • 1/4 teaspoon black pepper 
  • 5 tablespoons tahini (sesame seed paste), 
  • divided 1/4 cup extra-virgin olive oil, 
  • divided 1 1/8 teaspoons kosher salt, 
  • divided 1 (15-oz.) can unsalted chickpeas, 
  • drained 1/2 cup whole-wheat panko (Japanese breadcrumbs) 
  • 1 teaspoon ground cumin
  •  1/2 teaspoon smoked paprika
  •  1 large egg

 

Direction 

Step 1

Combine lettuce, parsley, cucumber, tomatoes, and onion; set aside.

Step 2

Grate 1 garlic clove. Whisk together lemon juice, 1 1/2 tablespoons water, pepper, grated garlic, 3 tablespoons tahini, 1 tablespoon olive oil, and 3/8 teaspoon salt; set dressing aside.

Step 3

Chop the remaining 2 garlic cloves. Process chickpeas in a food processor until almost ground, about 15 seconds. Add panko, cumin, paprika, chopped garlic, remaining 2 tablespoons tahini, and remaining 3/4 teaspoon salt; process until almost smooth, about 15 seconds, stopping to scrape down sides as needed. Add egg; pulse just until combined, 5 to 6 times. Shape mixture into 20 balls (about 1 slightly heaping tablespoon each).

Step 4

Heat a large nonstick skillet over medium-high. Add remaining 3 tablespoons oil; swirl to coat. Add chickpea balls to the skillet. Cook, turning occasionally, until browned all over and crisp on the outside, 8 to 10 minutes. Serve chickpea balls with salad; drizzle with tahini dressing. Serve immediately.

 

7.GREAT NORTHERN BEANS 

Great northern beans are a variety of white beans known for their creamy, melt-in-your-mouth texture. They’re popular in soups, stews, and casseroles, as they retain moisture well, and can maintain their shape after boiling.

 

NUTRITION 

NUTRITION

Serving Size: 1/2 cup (130g)

Calories 90

%DV*

Total Fat 0g 0%

Saturated Fat 0g 0%

Trans Fat 0g -%

Cholesterol 0mg 0%

Sodium 460mg 19%

Potassium 280mg 8%

Carbohydrate.  17g 6%

Dietary Fiber 6g 24%

Protein 6g

Sugars 0g

Vitamin A 0%

Vitamin C 0%

Calcium 6%

Iron             8%

 

RECIPE 

White beans and  collard greens soup 

Ingredients 

  • 1 tablespoon olive oil
  •  1 cup finely chopped yellow onion
  •  3 garlic cloves, 
  • minced 1/2 cup pinot grigio or other light white wine 
  • 1/2 teaspoon freshly ground black pepper 
  • 1/4 teaspoon salt
  •  4 cups finely shredded collard greens (about 6 ounces) 
  • 2 teaspoons minced fresh thyme 
  • 2 (14-ounce) cans fat-free, less-sodium chicken broth 
  • 1 (15.5-ounce) can Great Northern beans, rinsed and drained

 

Direction 

Heat oil in a Dutch oven over medium-high heat. Add onion and garlic; sauté for 5 minutes or until onion is tender. Add wine, pepper, and salt. Reduce heat; simmer for 5 minutes or until liquid almost evaporates. Add greens, thyme, and broth. Cover, reduce heat, and simmer for 8 minutes or until the greens are tender. Add beans; simmer for 5 minutes or until thoroughly heated.

 

8. KIDNEY BEANS 

kidney beans can be white, light, or speckled, and they aren’t the same thing as red beans (More on that later). Kidney beans are best known for their appearances in chili or alongside rice, Cajun-style.

 

NUTRITION

 (per 100g or 3.5 ounces)

Calories: 127

Water: 67%

Protein: 8.7 grams

Carbs: 22.8 grams

Sugar: 0.3 grams

Fiber: 6.4 grams

Fat: 0.5 grams

 

Apart from its ability to provide slow burning complex carbohydrates, kidney beans can increase your energy by helping to replenish your iron stores. Particularly for menstruating women, who are more at risk for iron deficiency, boosting iron stores with kidney beans is a good idea—especially because, unlike red meat, another source of iron, kidney beans are low in calories and virtually fat-free. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. And remember: If you’re pregnant or lactating, your needs for iron increase. Growing children and adolescents also have increased needs for iron.

 

RECIPE 

  • 3 tablespoons vegetable oil
  •  1 large onion, chopped 
  • 1 cinnamon stick (2-in.)
  •  1 bay leaf 
  • 1 tablespoon minced fresh garlic
  •  1 tablespoon ginger
  •  1 teaspoon fennel
  •  1 teaspoon cumin seeds 
  • 3 green cardamom pods, cracked open 
  • 1/4 teaspoon cayenne
  •  1/2 teaspoon ground coriander
  •  1/2 teaspoon turmeric
  •  1/2 teaspoon garam masala 
  • 1 can (14.5-oz.) whole peeled plum tomatoes, without juice
  •  1 serrano chile, stemmed, seeded, and minced About
  •  1 tsp. salt 
  • 6 cups cooked red kidney beans (about four 14-oz. cans), rinsed and drained 
  • 1/2 head cauliflower, cut into 1/2- to 1-in. florets 
  • 1 to 1 1/2 tbsp. freshly squeezed lemon juice
  •  1/2 cup loosely packed cilantro sprigs, coarsely chopped 
  • 6 to 8 cups hot cooked brown rice

Direction 

Step 1

Heat oil in a heavy-bottomed 4- to 5-qt. pot or saucepan over medium-high heat. Add onion and fry, stirring occasionally, 2 to 3 minutes, or until slightly softened. Stir in cinnamon, bay leaf, garlic, ginger, fennel, cumin, and cardamom and fry, stirring, 2 minutes. Add cayenne, coriander, turmeric, and garam masala and fry, stirring, 1 minute. Shred tomatoes into a pot with your fingers. Stir in serrano chile, salt, kidney beans, cauliflower, and 1 1/2 cups water. Lower heat to medium-low, cover, and simmer for 20 minutes, or until cauliflower is tender and liquid has thickened into a velvety-looking sauce (add more water if necessary).

Step 2

Season beans with salt. Stir in lemon juice and cilantro. Serve hot over brown rice, with plain yogurt on the side if you like.

Step 3

Note: Nutritional analysis is per serving of curry.

 

9.LENTILS 

Another ancient legume, lentils are native to Central and West Asia but popular around the world. They work excellently in soups and stews, such as dal, but they can also be fried, baked, stuffed into breads, or ground into flour. Like other beans, lentils are nutritionally rich, particularly when it comes to protein, folate, thiamine, and iron.

 

NUTRITION (1 cup- 198g)

Calories: 230

Carbs: 39.9 grams

Protein: 17.9 grams

Fat: 0.8 grams

Fiber: 15.6 grams

Thiamine: 22% of the Reference Daily Intake (RDI)

Niacin: 10% of the RDI

Vitamin B6: 18% of the RDI

Folate: 90% of the RDI

Pantothenic acid: 13% of the RDI

Iron: 37% of the RDI

Magnesium: 18% of the RDI

Phosphorous: 36% of the RDI

Potassium: 21% of the RDI

Zinc: 17% of the RDI

Copper: 25% of the RDI

Manganese: 49% of the RDI

 

RECIPES

Lentil cake with mint yoghurt 

Ingredients

  • 2 1/2 tablespoons olive oil, 
  • divided 1/2 cup chopped yellow onion
  •  1 tablespoon minced garlic 
  • 3/4 cup old-fashioned rolled oats 
  • 2 tablespoons red wine vinegar, divided 
  • 1 teaspoon kosher salt, divided 
  • 1/2 teaspoon black pepper 
  • 2 large eggs 1 (17.6-oz.) pkg. 
  • steamed brown lentils (such as Melissa’s)
  •  2 cups packed baby arugula
  •  2 cups packed baby spinach
  •  3/4 cup plain whole-milk Greek yogurt 
  • 2 tablespoons fresh lemon juice
  •  2 tablespoons finely chopped fresh mint
  •  3 tablespoons chopped unsalted pistachios

Direction

Step 1

Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium. Add onion and garlic; sauté 3 minutes. Place onion mixture, oats, 1 tablespoon vinegar, 3/4 teaspoon salt, pepper, eggs, and lentils in a food processor; pulse 3 to 4 times. Shape mixture into 12 patties.

Step 2

Heat 1 1/2 teaspoons of oil in a pan over medium-high. Add 6 patties to the pan; cook for 2 minutes on each side. Remove from the pan. Repeat with 1 1/2 teaspoons oil and remaining 6 patties.

Step 3

Combine remaining 1 tablespoon vinegar and remaining 1 tablespoon oil in a large bowl, stirring with a whisk. Add arugula and spinach; toss.

Combine remaining 1/4 teaspoon salt, yogurt, juice, and mint in a bowl. Divide arugula mixture among 4 plates; top each serving with 3 patties and 2 tablespoons yogurt mixture. Sprinkle evenly with pistachios.

 

10.LIMA BEANS 

Also known as butter beans, lima beans are native to Central and South America—in fact, Lima, Peru, is their namesake. Lima beans are usually seen in dishes such as succotash, or simply boiled with a salty piece of meat. They’re particularly high in potassium, and like other legumes, can help stabilize blood sugar levels.

 

NUTRITION 

Serving Size

1 cup (170g)

Calories 209

% Daily Value *

Total Fat 0.5g             1%

Saturated Fat 0.1g 1%

Trans Fat 0g

Cholesterol 0mg 0%

Sodium 28.9mg 1%

Total Carbohydrate 40.2g 13%

Dietary Fiber 9.2g             37%

Total Sugars 2.8g               6%

~ No added sugar data collected ~

Protein 11.6g                         23%

Vitamin C 17.2mg             19%

Vitamin D 0mcg               0%

Iron 4.2mg                         23%

Calcium 54.4mg               4%

Potassium 969mg             21%

Phosphorus 221mg 18%

 

RECIPE 

Smoky turkey and sweet potato chili 

  • 1 1/4 pounds ground turkey 
  • 2 tablespoons olive oil 
  • 1 tablespoon tomato paste
  •  1 cup Mexican beer 
  • 1 cup dried pinto beans
  •  1 1/2 tablespoons chopped canned chipotle peppers in adobo sauce 
  • 1 tablespoon kosher salt 
  • 2 teaspoons ground cumin 
  • 1 teaspoon smoked paprika 
  • 1/2 teaspoon freshly ground black pepper 
  • 2 medium-size green bell peppers, coarsely chopped 
  • 1 (8-oz.) package dried lima beans l large onion, coarsely chopped 
  • 5 cups unsalted chicken cooking stock 
  • 2 1/2 cups 1/2-inch peeled sweet potato cubes 
  • Garnishes: green onions, cilantro, sweet mini pepper slices

Direction 

Step 1

Season turkey with kosher salt and freshly ground black pepper. Sauté turkey in hot oil in a large skillet over medium-high heat 4 minutes or until browned. Transfer mixture to a 6-qt. slow cooker.

Step 2

Add tomato paste to skillet, and cook, stirring often, 30 seconds. Add beer, and bring to a boil, stirring to loosen browned bits from the bottom of the skillet. Boil 2 to 3 minutes or until reduced by half; stir into turkey mixture. Add beans and next 8 ingredients; stir in stock. Cover and cook on HIGH 7 hours. Stir in sweet potatoes; cover and cook on HIGH 1 hour or until potatoes are tender.

 

11.NAVY BEANS 

Navy beans (haricot beans ) , the legume of choice for baked beans, are a type of white bean native to (and domesticated in) the Americas. Unfortunately, navy beans don’t get their name from their color. Rather, they were frequently served to soldiers in the U.S. Navy. You’ll mostly see them in baked beans, but they’re also popular soup beans.

 

NUTRITION 

One cup (182 grams) of cooked navy beans contains roughly (43):

Calories: 255

Protein: 15.0 grams

Fiber: 19.1 grams

Folate (vitamin B9): 64% of the RDI

Manganese: 48% of the RDI

Thiamine (vitamin B1): 29% of the RDI

Magnesium: 24% of the RDI

Iron: 24% of the RDI

 

RECIPE 

Navy bean soup

Ingredients

  • 2 1/4 cups dried navy beans (about 1 pound) 
  • 6 cups warm water 
  • 1 small yellow onion, peeled 3 whole cloves
  •  2/3 cup chopped celery
  •  3 thyme sprigs 
  • 3 parsley sprigs 
  • 3 smoked ham hocks (about 1 1/3 pounds)
  •  1 bay leaf
  •  3 cups chopped kale
  •  2 cups (1/2-inch) cubed peeled Yukon gold potato
  •  1 1/2 cups chopped Vidalia or other sweet onion 
  • 2/3 cup thinly sliced carrot 
  • 1 teaspoon salt
  •  3/4 teaspoon freshly ground black pepper
  •  2 tablespoons chopped fresh parsley

Direction 

Step 1

Sort and wash beans; place in a large Dutch oven. Cover with water to 2 inches above beans; bring to a boil. Cook for 2 minutes; remove from heat. Cover and let stand for 1 hour. Drain beans; rinse and drain.

Step 2

Return beans to pan; cover with 6 cups warm water. Stud whole onion with cloves; place in pan. Add celery, thyme, parsley sprigs, ham hocks, and bay leaf; bring to a boil. Cover, reduce heat, and simmer for 45 minutes.

Step 3

Discard onion, thyme, parsley sprigs, and bay leaf. Remove ham hocks from pan; cool slightly. Remove meat from bones; finely chop to yield 1/3 cup meat. Discard bones, skin, and fat. Add meat, kale, potato, chopped onion, carrot, salt, and pepper to pan; stir well. Cover and simmer for 30 minutes or until beans and vegetables are tender. Stir in parsley.

12.PINTO BEANS 

These brown, speckled beans are one of the most popular varieties around, especially in the Americas. They’re usually eaten whole, in a situation like a soup or chili, but they’re also popular mashed and then refried. Pinto beans are especially high in protein, manganese, fiber, and folate, and eating them can lower cholesterol, according to the American Society of Nutrition.

 

NUTRITION 

One cup (171 grams) of cooked pinto beans contains roughly (40):

Calories: 245

Protein: 15.4 grams

Fiber: 15.4 grams

Folate (vitamin B9): 74% of the RDI

Manganese: 39% of the RDI

Copper: 29% of the RDI

Thiamine (vitamin B1): 22% of the RDI

 

RECIPE 

Cheesy, smoky pinto beans 

Ingredients

  • 1 (15-ounce) can unsalted pinto beans, rinsed, drained, and divided 
  • 1/3 cup unsalted chicken stock (such as Swanson)
  •  1 teaspoon smoked paprika
  •  1/8 teaspoon kosher salt 
  • 2 ounces reduced-fat cheddar cheese, shredded and divided (about 1/2 cup)

Direction. 

Place half of beans in a bowl; coarsely mash with a fork. Place mashed beans, remaining half of beans, chicken stock, paprika, and salt in a saucepan over medium heat; cook 4 minutes, stirring occasionally. Stir in 1 ounce cheese until melted. Divide bean mixture among 4 plates; sprinkle evenly with remaining 1 ounce cheese.

 

13.RED BEANS 

Dude sure looks like kidney beans, but if you take a closer look, its shorter in size. Also known as adzuki beans, they are a type of mung bean (green gram, maash or moong). In East Asia, where they were cultivated, red beans are often sweetened and incorporated into desserts (Pastries stuffed with red bean paste, for example), but that doesn’t mean you can’t use them in savory dishes just as well. 

 

NUTRITION 

For a Serving Size of 0.25 cup (50g)

Calories 170 Calories from Fat 4.5 (2.6%)

% Daily Value *

Total Fat 0.5g

Sodium 10mg           1%

Carbohydrates 30g

Net carbs 27g

Fiber 3g           12%

Protein 12g

Vitamins and minerals

Vitamin A 0μg             0%

Vitamin C 3.6mg 7%

Calcium 80mg             8%

Iron 2mg           25%

 

RECIPE 

Vegetarian red beans and rice 

Ingredients

  • 1 pound dried red beans 
  • 3/4 pound frozen meatless smoked sausage, thawed and thinly sliced
  •  3 celery ribs, chopped 
  • 1 green bell pepper, chopped 
  • 1 red bell pepper, chopped 
  • 1 sweet onion, chopped 
  • 3 garlic cloves, minced 
  • 1 tablespoon Creole seasoning Hot cooked long-grain rice Hot sauce (optional) 
  • Garnish: finely chopped green onions, finely chopped

Direction

Step 1

Combine first 8 ingredients and 7 cups of water in a 4-qt. slow cooker. Cover and cook on HIGH 7 hours or until beans are tender.

Step 2

Serve red bean mixture with hot cooked rice, and, if desired, hot sauce. Garnish, if desired.

 

14.SOYBEAN

Soybeans might just be the most versatile bean out there: Just ask tofu, soy milk, soy meal, soy flour, miso, and liquid amino. Originating in East Asia, soybean cultivation predates written records, putting the protein-packed beans up there with garbanzo beans and lentils. That protein content makes them popular meat and dairy substitutes, but soybeans are also great on their own.

 

NUTRITION 

One cup (172 grams) of cooked soybeans contains roughly (34):

Calories: 298

Protein: 28.6 grams

Fiber: 10.3 grams

Manganese: 71% of the RDI

Iron: 49% of the RDI

Phosphorus: 42% of the RDI

Vitamin K: 41% of the RDI

Riboflavin (vitamin B2): 29% of the RDI

Folate (vitamin B9): 23% of the RDI

The amino acid composition of soybean protein complements that of cereals. Also, the high biological value of soy proteins increases their value as feedstuff.

Trypsin and chymotrypsin inhibitors in flours lower protein digestibility. However, despite demonstrated growth inhibition in animals, due to antinutrients, methionine supplementation in infants is useful only when dietary protein intake is marginal. 

 

RECIPE 

Spicy yellow soybean, lentil and carrot curry

Ingredients

  • 1 tablespoon olive oil 
  • 2 1/3 cups finely chopped onion 
  • 1 tablespoon red curry paste
  •  4 cups vegetable broth, divided 
  • 2 cups finely chopped carrot 
  • 2 tablespoons minced peeled fresh ginger
  •  1/8 teaspoon ground red pepper 
  • 3 garlic cloves, minced 
  • 1 cup dried small red lentils
  •  1 (15-ounce) can yellow soybeans, rinsed and drained
  •  1/3 cup minced fresh cilantro 
  • 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 
  • 6 tablespoons plain fat-free yogurt Fresh cilantro sprigs (optional)

Directions 

Heat the oil in a large saucepan over medium-high heat. Add onion; sauté 3 minutes or until tender. Stir in curry paste; cook for 1 minute. Add 1/2 cup broth, carrot, ginger, red pepper, and garlic; cook for 6 minutes or until carrot is tender, stirring occasionally. Add 3 1/2 cups broth, lentils, and soybeans; bring to a boil. Reduce heat; simmer 10 minutes or until lentils are tender. Stir in cilantro, salt, and black pepper. Divide evenly among 6 bowls; dollop with yogurt. Garnish with cilantro sprigs, if desired.

Beans contain a variety of nutrients and fibers with potential anticancer effects.

Fibers, such as resistant starch and alpha-galactosides, pass undigested down to your colon, where they’re fermented by friendly bacteria, resulting in the formation of Short chain fatty acids.

Short chain fatty acids like butyrate may improve colon health and lower your risk of colon cancer.

 

CONCLUSION OF THE MATTER 

Beans is inarguably one healthy food filled with loads of goodness, fibre, phytochemicals and other nutrients.

Could be used in different cuisines and for different purposes.

But one thing is very obvious from this write up and that is the fact that out of 14 different species of beans, all of them have a higher amount of carbohydrate than protein.

 

SO?

No one should talk you into eating just beans because you are battling with spikes in your blood glucose.

Remember the incidence of flatulence that comes with eating beans, enjoy the new recipes.

 

Sources: https://www.myrecipes.com/ingredients/types-of-beans

https://www.healthline.com/nutrition/healthiest-beans-legumes

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=52

 

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HEALTH BENEFITS OF CASEIN PROTEIN

What is Casein Protein?

Derived from milk, like whey protein, casein is a naturally more abundant source of branched-chain amino acids . I guess that’s why it’s sometimes simply called “milk protein,” since around 80 percent of the protein found in cow’s milk is casein — and it also makes up 20 to 40% of human breast milk. It’s also abundant in raw sheep cheese, a pure source of casein.
Casein, like whey and other protein foods , is made up of various “building blocks” called essential and non-essential amino acids. The human body is able to make certain amino acids on its own (called non-essential) while others it cannot (called essential), making the essential kinds crucial to get through the foods you eat. Since plant foods don’t always provide the complete set of essential amino acids we need, animal foods — and sometimes convenient protein powders — are one way people make sure they cover their protein bases.
Casein protein powder is created in a lab from dehydrating parts of milk — the problem is that many forms are denatured and isolated, and may cause health issues. It is advisable to find casein protein that is from A2 beta-casein rather than A1 casein (see “Different Types of Casein Protein” below). You can usually find it in most good fitness and might come across a variety of flavors. What you’ll probably notice is that for every brand of casein protein powder available, about five different whey protein powders are also sold.

So what are the benefits of casein-protein?

LONGER LASTING:

Not all proteins are created equal. Whether it’s soy, egg, whey, animal, or casein protein, they all have their own unique advantages. Arguably, casein’s greatest strength is timing. Casein has the ability to provide your bloodstream with a slow and steady flow of amino acids that could last for hours. Muscles may not be built overnight, but drinking a glass of casein-rich milk is the ideal protein to consume right before bed, as it’ll be more helpful throughout the night than any other protein option.

GREATER GAINS
Want to build massive muscles quicker?
According to a Texas study , casein may be an important ingredient to this. Researchers took 36 males performing
heavy resistance training and found that the group consuming a whey and casein combination significantly outperformed participants who were given a combination of whey, BCAAs, and glutamine supplement. Over the course of the 10-week study, the whey and casein combination yielded the greatest increases in lean, fat-free mass. Why take only one form of protein when a combination yields much better results?

FAT LOSS:

Want to improve chances of muscle growth and fat loss? If so, you might be interested to know that a study conducted in the Netherlands found that by multiplying casein intake by two and a half times, participants were able to have a higher metabolic rate while sleeping and a better overall fat balance. Also of note is that satiety levels were 33% higher. In other words, by taking casein you’ll not only be increasing fat loss , but you’ll do so on a fuller stomach.

GREATER STRENGTH:

Ask any guy what his workout goals are and increased strength is almost always on the wish list. Often, to help get there quicker, people supplement using whey protein. In a Massachusetts study , researchers found that casein actually doubled the effect that whey protein had on legs, chest, and shoulder strength results. Researchers believe the reason for the significant difference was because of casein’s well-known anti-catabolic abilities. The next time you’re thinking of having a late-night snack, make it a casein shake.

DENTAL PROTECTION:

What makes you cringe more: The thought of the dental chair or the accompanying invoice? According to a study conducted in the United Kingdom, one way to help prevent a more expensive dental visit might be to consume casein. Their research found that casein proteins have the potential to reduce or prevent the effects of enamel erosion. So if you drink a lot of fruit juices, sweeteners or sugary substances, or just can’t kick the soft drink habit, at least consider protecting your teeth by adding some casein protein to your diet.

FOODS HIGH IN CASEIN:

While you can get casein from casein supplements you can also get a substantial amount from food sources. Casein is highest in dairy products like milk, cheese, cream, and yogurt and generally diary derivatives. Casein is also found in some fish like tuna, although in much smaller quantities than dairy products.

CASEIN CONTENT IN MILK:

Milk is one of the highest sources of casein available as roughly 80% of milk proteins are casein. So if you drink an 800mls glass of milk that has roughly 12 grams of protein, you get about 9.6 grams of casein based proteins. That is quite a lot!

WHAT ARE CASEIN HYDROLYSATE AND MICELLAR CASEIN?

MICELLAR CASEIN:

Micellar casein is the least adulterated form of supplemental casein. It is left in its “intact” molecular structure. This is important as it then is digested in a series of enzymatic and nonenzymatic processes in the body to encourage slow breakdown and absorption by the body.

HYDROLYZED CASEIN:

Hydrolyzed casein is simply micellar casein that has been broken down into smaller peptides by “hydrolyzing” the bonds. This process occurs just like it does in whey where it can be broken down using enzymes or acids. If you decide to go with hydrolyzed casein for some of the reasons we mention below, definitely go with the hydrolyzed as the acid makes it incredibly bitter.
Typically, hydrolyzed casein will be substantially more expensive than micellar casein due to the processing and extra steps in manufacturing. There doesn’t appear to be any magical properties of hydrolyzed casein over hydrolyzed whey. The magic of casein lies in the micellar form so speaking honestly, if you want something hydrolyzed go with a hydrolyzed whey.

Casein AND Whey

Although it might not fly off shelves quite as quickly as whey, casein protein is actually very similar to whey in more ways than one. Like whey, casein protein comes from dairy and is actually the primary protein found in cow’s milk. Unlike whey protein, however, it digests slower due to a complex interaction with stomach acids. This results in a slower release of essential proteins and amino acids, which makes casein the preferred supplement in situations when a slow release of nutrients is beneficial (like before bed when you’re going 7-10 hours without food).
This same benefit is also thought to make casein protein a less optimal supplement post-workout (when you want nutrients quickly). However, research indicates this might not be as big of a deal as we thought. In many cases, whey and casein can be interchangeable , St. Pierre says. “Honestly, it’s pretty much an equal substitute. The research that compares whey to caseins post-workout is equivocal,” he says. You can stock up on both. But, according to St. Pierre, “Your total protein intake far outweighs anything else.” While that total amount will vary from person to person, the experts at Precision Nutrition recommend taking in 0.6-0.9 grams per pound of bodyweight depending on activity levels (more active individuals need more protein).

Casein Protein vs. Whey Protein

For athletes, or really anyone who’s pretty active, protein is an important piece of the puzzle when it comes to muscle recovery, repairment and growth. While most people living in developed nations are far from suffering a protein deficiency, keep in mind that protein requirements increase the more active you become, and they’re especially high when you regularly lift weights or do other types of lengthy training.

While you might think that protein powders are only for serious lifters, bulky men or pro athletes, nearly everyone can benefit from supplementing workouts with the right mix of nutrients — and protein powders simply make this easier to do.
Whey protein and casein protein also differ in terms of their bioavailability and effects on muscle synthesis. Although whey protein has many of the same benefits, it’s believed to cause more of a fast “amino acid spike” compared to casein. When the body is flooded with more protein that it can use at one time, it’s possible for some to be flushed out through urine, oxidized or generally wasted.

However, this isn’t always a bad thing — different types of proteins have their upsides — so don’t go writing off whey protein just yet. There are certainly benefits to consuming both faster- and slower-releasing proteins; it really just comes down to your goals and schedule.

At the molecular level, within a protein source like casein various amino acids are branched together. Casein protein has a lower percentage of branched-chain amino acid compared to whey protein, which is one reason it’s slower to digest and also tends to work for longer. Because of its utilization and timing, casein increases protein synthesis a bit less than whey does.

On the plus side, it better stops the body from breaking down amino acids it already has available within your muscles. Whey protein also has more sulfur than casein, which can also change the way the body uses it. Compared to casein, whey is a fast protein source, which means it provides amino acids quickly after ingestion — however they also leave the body sooner than when you consume casein.

In theory, the two should work differently to affect body composition, however not every study has shown this to be true. For example, researchers from the Metabolism Unit at the University of Texas Medical Branch found that short-term ingestion of both whey and casein after exercise resulted in similar increases in muscle protein net balance. They didn’t actually result in differences in muscle protein synthesis despite different patterns of blood amino acid responses.

If all of this chemistry seems a bit confusing, here’s the bottom line on casein vs. whey. Both casein and whey protein can supplement your workouts well and include all the essential amino acids you need, but whey has more branched-chain amino acids and, therefore, might be slightly better at facilitating muscle protein synthesis.

The good news is this: After comparing the effects of both proteins on body composition and performance in female athletes, researchers from the Exercise and Performance Nutrition Laboratory at the University of South Florida found that whey and casein had similar positive effects. Females were found to experience benefits using both supplements, including an increase in performance markers from consuming protein after resistance training and a decreased body fat composition.

SOURCES:

https://www.muscleandstrength.com/expert-guides/casein-protein

http://dailyburn.com/life/health/best-protein-powder-whey-casein-vegan/

http://www.mensfitness.com/nutrition/supplements/5-benefits-of-casein-protein

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HEALTH BENEFITS OF WHEY PROTEIN

While at the gym last Friday I encountered a young man who had heard plenty about the effect of whey proteins in muscle building. He asked me to affirm and I told him the much I could. It struck me then that plenty people don’t know much about whey and it’s health benefits. Where is whey contained and what does it do for you?. Milk is made of two proteins, casein and whey and right here we are going to focus on whey. Casein would come later. Whey protein can be separated from the casein in milk or formed as a by-product of cheese making.

Whey protein is considered a complete protein and contains all 9 essential amino acids and is low in lactose content. People commonly use it as a supplement, alongside resistance exercise, to help improve muscle protein synthesis and promote the growth of lean tissue mass.

Whey protein is a mixture of the following:

*Beta-lactoglobulin
*Alpha-lactalbumin
*Bovine serum albumin
*Immunoglobins.

Whey Protein Types:

There are three primary types of whey protein :
Whey protein concentrate (WPC), 
Whey protein isolate (WPI), and 
Whey protein hydrolysate (WPH). 

Whey protein concentrate : WPC contains low levels of fat and low levels of carbohydrates (lactose). The percentage of protein in WPC depends on how concentrated it is. Lower end concentrates tend to have 30% protein and higher end up to 90%

Whey protein isolate:  WPIs are further processed to remove all the fat and lactose. WPI is usually at least 90% protein

Whey protein hydrolysate: WPH is considered to be the “predigested” form of whey protein as it has already undergone partial hydrolysis – a process necessary for the body to absorb protein. WPH doesn’t require as much digestion as the other two forms of whey protein. In addition, it is commonly used in medical protein supplements and infant formulas because of it’s improved digestibility and reduced allergen potential.

How is whey protein produced?

When milk is left over and coagulates, it eventually turns into a 5% solution of lactose in water, loaded with minerals. This leftover by-product, called whey, makes up 20% of the protein in milk, the other 80% is called casein (the curds in cottage cheese). The liquid whey is separated from the casein and sent through filters to remove all non-whey ingredients. It is then purified in a process called “ion exchange”.

The final step is removing the water from the whey by turning it into a powder at a drying tower. The protein powder is then ready to be packaged and consumed.

Possible Health Benefits of Whey Protein

There are many benefits associated with the consumption of whey protein, and researchers are constantly finding new possible therapeutic properties. Please Note that many of these potential benefits are based on single studies and more evidence is required before making definitive judgement.

Whey Protein Promotes Muscle Growth

Muscle mass naturally declines with age. This usually leads to fat gain and raises the risk of many chronic diseases associated with obessity including high blood pressure and diabetes. However, this adverse change in body composition can be partly slowed, prevented, or reversed with a combination of proper exercise and adequate diet. Strength training coupled with the consumption of high-protein foods or protein supplements has been shown to be an effective preventive strategy. Particularly effective are high-quality protein sources, such as whey, which is rich in a branched-chain amino acid called leucine which is the most growth-promoting (anabolic) of the amino acids.

For this reason, whey protein is effective for the prevention of age-related muscle loss, as well as for improved strength and a better-looking body. Whey protein has been shown to be slightly better compared to other types of protein, such as casein or soy.

Lowering Cholesterol

According to a study published in The British Journal of Nutrition, “there was a significant decrease in total cholesterol and LDL cholesterol at week 12 in the whey group compared with the casein (group).”

Asthma

Whey protein could improve immune response in children with asthma. A study  published in the International Journal of Food Science and Nutrition, found that children with asthma who were supplemented with whey for one month had an improved cytokine response.

Whey Protein May Lower Blood Pressure

Abnormally high blood pressure (hypertension) is one of the leading risk factors for heart disease and numerous studies have linked the consumption of dairy products with reduced blood pressure. This effect could been attributed to a family of bioactive peptides in milk, so-called “angiotensin-converting-enzyme inhibitors” (ACE-inhibitors). In whey proteins, the ACE-inhibitors are called lactokinins. Several animal studies have demonstrated their beneficial effects on blood pressure.

A limited number of human studies have investigated the effect of whey proteins on blood pressure anyway, and many experts consider the evidence to be inconclusive. One study in overweight individuals showed that whey protein supplementation, 54 g/day for 12 weeks, lowered systolic blood pressure by 4%. Casein  has similar effects .

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Whey Protein May Enhance the Body’s Antioxidant Defenses

Antioxidants are substances that act against oxidation in the body, reducing oxidative stress and cutting the risk of various chronic diseases. One of the most important antioxidants in humans is glutathione.

Unlike most antioxidants we get from the diet, glutathione is produced by the body. In the body, glutathione production depends on the supply of several amino acids, such as cysteine, which is sometimes of limited supply. For this reason, high-cysteine foods, such as whey protein, may boost the body’s natural antioxidant defenses . A number of studies in both humans and rodents have discovered that whey proteins may reduce oxidative stress and increase levels of glutathione 

Whey Protein is Highly Satiating (Filling), Which May Help Reduce Hunger and Aid Weight Loss.

Satiety is a term used to describe the feeling of fullness we experience after eating a meal. It is the opposite of appetite and hunger, and should suppress cravings for food and the desire to eat. Some foods are more satiating than others, an effect which is partly mediated by their macronutrient (protein, carb, fat) composition of which protein is by far the most filling of the three. However, not all proteins have the same effect on satiety. Whey protein appears to be more satiating than other types of protein, such as casein and soy.
These properties make it particularly useful for those who need to eat fewer calories and lose weight.

A study published in the journal Clinical and Investigative Medicine1 found that whey protein may help reduce weight loss among HIV-positive patients.

Recent developments on whey protein:

The beneficial effects of whey on diabetes and cardiovascular disease risk factors in obese adults
New evidence shores up findings that whey protein, which is found in milk and cheese, could have health benefits for people who are obese and do not yet have diabetes. The study, which appears in ACS’ Journal of Proteome Research, examined how different protein sources affect metabolism.
*Whey protein consumption may lead to significant decreases in body weight and body fat and significant increases in lean body mass .

*Research published in the March/April 2014 issue of the Journal of the American College of Nutrition showed that whey protein, either as a supplement combined with resistance exercise or as part of a weight-loss or weight-maintenance diet, may provide men and women benefits related to body composition.

*Researchers from Tel Aviv University have suggested that consuming whey protein before meals may reduce blood sugar spikes. Specifically, they state that a whey protein drink before breakfast can help control erratic glucose levels associated with type 2 diabetes.

Whey Protein Risks?

Generally, most of the complications associated with whey protein intake have to do with digestive issues, such as bloating, headaches, cramps and fatigue. None of these are generally considered life-threatening, more so than annoying complications. Most of the literature has shown that if you’re experiencing any of have these symptoms, they are most likely due to either the lactose (found more in Whey Protein Concentrate) or sweeteners used more so than the whey protein itself. With that said, there are different methods of whey production, such as ion-exchanged that can influence how well your body can utilize the protein, leading to improper digestion of the whey itself.

The biggest fear often expressed about whey protein intake is that too much protein is “bad for the kidneys.” Research though has shown this is not true at all in healthy individuals. For those with known kidney disease, high protein diets can exacerbate pre-existing conditions. Healthy individuals, without any underlying or unknown kidney disease have nothing to worry about with higher intakes of protein. What does occur with higher protein intakes is your body adapts to the increase in protein by increasing glomerular filtration rates (which means more fluid passes by your kidneys and there’s an increase in urine production).

Sources:

https://draxe.com/casein-protein/

https://authoritynutrition.com/10-health-benefits-of-whey-protein/

http://www.builtlean.com/2012/03/16/whey-protein/

http://www.medicalnewstoday.com/articles/263371.php?page=2

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