Beans
The beans are green legumes that are found in the form of grains coated with an outer shell. When prepared, the grains are removed from the shell, but the beans remain in their shape when cooked to dissolve. They can be prepared in different ways, such as cooked alone or added to soup, with pasta, or with rice, one of the most famous cuisines in the Middle East.
Nutrients
Contains a lot of nutrients, minerals and vitamins, including:
- Iron: Iron is an oxygen carrier.
- Magnesium and phosphorus: maintain the level of blood pressure and bone health.
- Copper: Copper plays a vital role in maintaining immunity, bone, and bloodstream.
- Vitamin B1: Essential for the normal functioning of the nervous system.
- Thiamine.
- Potassium.
Benefits of beans
Heart health
A quarter cup of beans and legumes, such as beans, contains 9 grams of dietary fiber, which are two types: soluble dietary fiber and insoluble dietary fiber. The proportion of soluble fiber is higher. It helps regulate blood sugar levels, cholesterol levels, Low-density lipoprotein (LDL), which is the harmful level of the body, decreases.
Maintain weight
Each quarter of a cup of beans contains 10 grams of protein. Protein and fiber found in beans help lose weight. According to a European Journal of Clinical Nutrition study in 2010, 89 participants in obese people between the ages of 18 and 65 For 10 days, where people with obesity and overweight lost more weight to a diet with regular calories, protein and fiber, and lower levels of cholesterol, contain calories and carbohydrates.