Benefits of Beans for Health and Cooking 🫘🫘🫘

 Benefits of Beans for Health and Cooking 🫘🫘🫘

Beans are more than just a common presence on Brazilian tables; they are a superfood full of health benefits and offer a world of possibilities in the kitchen. With their unique combination of nutrients and their versatility, they can improve everything from digestion to heart health and provide fuel for your daily routine. In addition, the various types of beans – black, carioca, red, white, fradinho, among others – have flavors and textures that allow you to create simple and sophisticated dishes.

Source of Protein and Essential Nutrients

Beans are one of the best sources of vegetable protein, which makes them essential, especially for vegetarians and vegans. In a serving of approximately 100 grams, they provide about 20 to 25 grams of protein, an amount comparable to meat, but without the saturated fats found in proteins of animal origin. In addition, beans are rich in iron, magnesium, potassium, zinc, vitamin B1 (thiamine) and folate. These nutrients are essential for the proper functioning of the body, from energy production to muscle and bone health.

Iron, for example, is essential for the production of hemoglobin and for transporting oxygen in the body. Iron deficiency often leads to a feeling of constant fatigue, so eating beans regularly can help prevent anemia and increase energy. Folate (vitamin B9) is essential for cell regeneration and is especially important for pregnant women, as it prevents malformations in the fetus.

High Fiber Content and Benefits for Digestion

Fiber is an essential element for digestive health, and beans are one of the foods richest in this nutrient. Composed of soluble and insoluble fiber, it contributes to intestinal transit and the feeling of satiety, which can help with weight control. Fiber also plays an important role in controlling cholesterol and blood sugar levels. When soluble fibers mix with water in the intestine, they form a type of gel that reduces the absorption of glucose and cholesterol, helping those who want to control bad cholesterol (LDL) and blood sugar levels, preventing cardiovascular diseases and diabetes.

In addition, the fibers in beans promote the health of the intestinal flora, or microbiota, feeding the good bacteria present in the intestine and strengthening the immune system. This results in healthier digestion, prevents constipation and even helps improve mood, since the intestine also influences the production of hormones, such as serotonin, which is responsible for the feeling of well-being.

Controls Blood Sugar and Prevents Type 2 Diabetes

Because it is a food with a low glycemic index and contains complex carbohydrates, beans release glucose slowly into the blood. This prevents glycemic spikes, keeping blood sugar levels stable. For people who suffer from type 2 diabetes or are insulin resistant, eating beans can help control glucose levels, since carbohydrates are absorbed slowly and gradually.

This glucose control is important not only for diabetics, but also for those who want to maintain stable energy levels throughout the day. Unlike refined carbohydrates, such as white bread and sweets, beans do not cause a sudden drop in energy, making them an excellent option for lunch, as they provide a long-lasting source of energy until the next meal.

Antioxidant and Anti-inflammatory Benefits

Beans, especially darker varieties such as black and kidney beans, are rich in antioxidants, which are essential compounds for fighting free radicals – molecules that damage cells and contribute to premature aging and the development of chronic diseases. These antioxidants help protect the body from a variety of diseases, including cancer, heart disease and neurodegenerative diseases.

The phenolic and flavonoid compounds present in beans also act as natural anti-inflammatories. This is particularly important for those dealing with chronic inflammation, such as arthritis, and for the prevention of cardiovascular disease. Regular consumption of beans can therefore reduce systemic inflammation, reducing the risk of several health conditions.

Beans in the Kitchen: Versatility and Flavor in Each Bean

Beans are incredibly versatile in the kitchen. They go beyond the traditional rice and beans, being the base for a multitude of dishes. For soups, white beans or string beans create creamy, flavorful dishes that are perfect for cold days. Black beans are excellent for feijoadas, burritos, chili, and even veggie burgers, thanks to their rich texture and strong flavor.

For quick and fresh dishes, black-eyed peas are a popular choice in salads and vinaigrettes. In a salad, they pair perfectly with tomatoes, onions, parsley, and olive oil, creating a light and nutritious meal. Carioca beans, on the other hand, are the preferred choice for everyday meals, as they pair easily with rice, vegetables, and meats, making them a versatile lunch option.

In vegetarian and vegan dishes, beans can replace meat as a source of protein and, when prepared with seasonings such as garlic, onions, bell peppers, and spices, provide rich and satisfying flavors. They can also be turned into dips, such as bean hummus, which is ideal as an appetizer or side dish.

Easy and Tasty Recipes with Beans

Whether for everyday or special occasions, beans offer endless culinary possibilities. Here are some suggestions:

Bean Soup with Vegetables: Ideal for cold days, it is a complete and nutritious meal. Simply cook the beans with carrots, potatoes, zucchini, onion and garlic, seasoning with herbs such as bay leaves and thyme. The soup can be blended for a creamy texture or served with the beans whole.

Black-Eyed Pea Salad: Light and refreshing, black-eyed pea salad is perfect for hot days. Mix the beans with chopped tomatoes, red onion, yellow bell pepper, cilantro and a drizzle of olive oil. Season with salt, black pepper and lemon juice.

Mexican Black Beans (Chili): This spicy and aromatic dish is prepared with black beans, ground meat (or vegetable protein), tomatoes, onion, bell pepper, garlic and pepper. Slowly cooked, it is served with rice or tortillas.

White Beans with Garlic and Oil: Simple and tasty, just cook the white beans and sauté them with chopped garlic and olive oil. Sprinkle parsley on top and serve as a side dish.

Black Bean Burger: A delicious vegetarian option, made by mixing cooked black beans with oats, onion, garlic and spices. The dough is shaped into burgers and grilled until crispy.

How to Cook Beans: Practical Tips

To obtain the best flavor and texture, the beans need to be thoroughly cooked. An essential tip is to soak the beans for at least eight hours before cooking. This helps to reduce cooking time, makes them easier to digest and reduces compounds that cause gas. After soaking, the beans can be cooked in a pressure cooker for about 20 to 30 minutes, depending on the type of bean.

Seasoning the beans during cooking is essential. Adding bay leaves, garlic and onion to the cooking water enhances the flavor of the beans. However, avoid adding salt at the beginning of cooking, as this can toughen the beans; salt should only be added in the final minutes.

Beans and Sustainability

Bean cultivation is a sustainable practice, especially when compared to meat production. It requires less water, generates fewer greenhouse gases and can be grown on small rural properties, contributing to the local economy. In addition, beans have a long shelf life when dried, avoiding waste.

Beans are a complete and essential food. In addition to all their health benefits and culinary versatility, they are also an ally of sustainability, making them an indispensable ingredient in a healthy and responsible diet.