Red bean is a common bean (Phaseolus vulgaris) and is a plant native to Central America and Mexico. Beans are an important food product and the main plant source of protein worldwide.
Small red beans, which are used in a variety of traditional dishes, are usually well cooked and easily consumed and consumed.
Small red beans are high in carbohydrates and fiber, but are also a good source of protein. 100 grams (3.5 ounces) of cooked beans include the following:
Protein: 8.7 grams
Carbohydrates: 22.8 grams
Sugar: 0.3 g
Fiber: 6.4 grams
Fat: 0.5 g
Only 3.5 ounces (100 grams) of cooked Small red beans have approximately 9 grams of protein, which makes up 27% of the total caloric content. Although the nutritional quality of red bean protein is generally lower than that of animal protein, it is a cost-effective alternative for many people.
In fact, Small red beans are one of the richest plant sources of protein, sometimes referred to as “poor human flesh.”
Small red beans are mainly made up of starchy carbohydrates, which make up about 72% of the total caloric content. Starch consists mainly of long chains of glucose in the form of amylose and amylopectin.
Legumes have a higher amylose ratio (30-40%) than other starch food sources. For this reason, bean starch is a slow-digesting carbohydrate. It takes longer to digest and causes a gradual increase in blood sugar compared to other starches, which makes beans especially useful for people with type 2 diabetes.
Small red beans have a very low Glycemic Index (GI), which is a measure of how foods affect your postprandial blood sugar.
In fact, bean starch has a more beneficial effect on blood sugar balance than many other high-carbohydrate foods. Small red beans are high in fiber. They contain significant amounts of resistant starch that may play an important role in weight management.
Small red beans are one of the best sources of plant protein. They are also rich in healthy fiber, which modulates blood sugar levels and improves colon health.
Vitamins and minerals
Small red beans are rich in various vitamins and minerals, including:
Molybdenum. Small red beans are high in molybdenum, a trace element found mainly in grains, cereals and legumes.
Folate. Folate, also known as folic acid or vitamin B9, is very important during pregnancy.
Iron. This essential mineral has many important functions in your body. Iron may be well absorbed through beans due to its phytate content.
Copper. This trace element is often low in antioxidants in the Western diet. Apart from small red beans, the best food sources are copper, meat, seafood and nuts.
Manganese. This compound is found in most foods, especially whole grains, legumes, fruits and vegetables.
Potassium. This essential nutrient may have beneficial effects on heart health.
Vitamin K1. Also known as phylloquinone. Vitamin K1 is very useful and important for blood clotting.
Other health benefits of finely chopped small red beans :
Aside from the fact that small red beans are good for weight loss, when cooked and prepared properly, they can have many benefits:
Improve blood sugar control
Over time, high blood sugar may increase the risk of many chronic diseases, such as heart disease. Therefore, modulating postprandial hypertension is beneficial for health. Small red beans are very effective in maintaining healthy blood sugar levels due to their protein, fiber and slow release carbohydrates.
Small red beans have a low GI score, which means that your blood sugar rises slowly after eating them. In fact, beans are better at controlling blood sugar than many carbohydrate food sources.
Prevention of colon cancer
Colon cancer is one of the most common types of cancer worldwide. Studies have linked the consumption of legumes, including small red beans, to a reduced risk of colon cancer.
Small red beans contain a variety of nutrients and fiber with potential anti-cancer effects.
Fibers such as resistant starch and alpha-galactosides are undigestedly transported to the large intestine, where they are fermented by bacteria to form SCFAs. SCFAs such as butyrate can improve colon health and reduce the risk of colon cancer.
Flatulence and cold
In some people, beans may cause side effects, such as bloating and diarrhea. Insoluble fibers called alpha galactosides are responsible for these effects. They belong to a group of fibers called FODMAP that may exacerbate the symptoms of Irritable Bowel Syndrome (IBS). Alpha galactosides can be largely eliminated by soaking beans.
The last word
Small red beans are an excellent plant source of protein. They are also rich in various minerals, vitamins, fiber, antioxidants and other unique plant compounds.
Small red beans are a great choice for people with type 2 diabetes and people who want to stabilize their blood sugar levels. They may also improve colon health and reduce the risk of colon cancer. On the other hand, it can help to lose weight.
Raw red beans or improperly cooked red beans are poisonous and should be avoided. Therefore, beans should always be well soaked and cooked. Before eating, red beans should be soaked in water for at least 5 hours and boiled at 212 degrees Fahrenheit (100 degrees Celsius) for at least 10 minutes.
Sadr Novin Khorasan Trading with a 10-year history in the field of import and export and using the experiences of food experts, in every season of the year, brings small red beans with the highest quality and the most appropriate price to you, dear buyers.
To buy small red beans or to know the price of small red beans, contact the collection experts by phone or by sending a message through the contact us page.