Beans bounteous beans
Nov 05, 2009
IT is referred to as ‘the poor man’s meat.’ Common in homesteads and school. But truth be told, beans are too nutritious to be sidelined.
By Maureen Nakatudde
IT is referred to as ‘the poor man’s meat.’ Common in homesteads and school. But truth be told, beans are too nutritious to be sidelined.
Sande Senyonga, a nutritionist, says beans are rich in proteins and carbohydrates. They are second in value to soya. That is why children who have just started eating solid food are recommended to eat beans if soya is not available.
Senyonga says: “The protein percentage in beans varies according to variety between 21% and 24% which is equal to or even greater than animal based foods.â€
Since beans are not full proteins, another type of plant based food rich in methionine should be on the menu. Supplement beans with foods like grains or yeast so that the body can receive all the necessary amino acids. Combining two incomplete proteins results in a complete protein.
Dr. Senyonga says the fibre in beans helps to prevent constipation and lower blood cholesterol levels. They also contain folates, which are vital for pregnant women. The folates help in prevention of coronary diseases.
Beans also contain Iron. 100g of beans provide more than 10mg of iron. This makes beans one of the best sources of this mineral. Since this is nonheme iron, it requires Vitamin C for improved absorption.
Adding a few drops of lemon is advantageous. Beans are also a good source of vitamin. Dr. Pamplona in his book ‘Encyclopaedia of Foods and their Healing Power’, says vitamin B3 is actively involved in many cellular chemical reactions.
Deficiency causes the disease called pellagra characterised by dermatitis, diarrhoea and dementia. Less serious deficiency leads to a variety of skin conditions.
Dr. Pamplona says beans are recommended in cases of eczema, itching skin, dry skin, cutaneous allergies and general demartosis, hair loss, fragility, seborrhoea and dandruff.
Eating beans regularly is a good method for keeping cholesterol levels within acceptable limits.
Dr. Pamplona says eating beans once in three weeks lowers cholesterol and triglycerides levels because of their fibre content, which scours cholesterol.
Constipation and colon conditions
Dr. Senyonga says the high cellulose fibre content in beans makes them beneficial against constipation and in prevention of diverticulosis and colon and rectal cancer. He says beans are ideal for those with high blood pressure because they are low in sodium and high in potassium.
Dr. Pamplona says beans are good for those suffering from anaemia and are also convalescents. This legume contains more than 10.4mg/100mg of iron.
This, combined with their nutritive properties makes beans highly suitable foods for the anaemic and undernourished.
Preparation and use
Dr. Senyonga recommends soaking beans in water for six to 12 hours before cooking. The water in which the beans are soaked should be poured and fresh water replaced.
Soaking the beans before cooking helps in softening of the beans and also prevents flatulence.
IT is referred to as ‘the poor man’s meat.’ Common in homesteads and school. But truth be told, beans are too nutritious to be sidelined.
Sande Senyonga, a nutritionist, says beans are rich in proteins and carbohydrates. They are second in value to soya. That is why children who have just started eating solid food are recommended to eat beans if soya is not available.
Senyonga says: “The protein percentage in beans varies according to variety between 21% and 24% which is equal to or even greater than animal based foods.â€
Since beans are not full proteins, another type of plant based food rich in methionine should be on the menu. Supplement beans with foods like grains or yeast so that the body can receive all the necessary amino acids. Combining two incomplete proteins results in a complete protein.
Dr. Senyonga says the fibre in beans helps to prevent constipation and lower blood cholesterol levels. They also contain folates, which are vital for pregnant women. The folates help in prevention of coronary diseases.
Beans also contain Iron. 100g of beans provide more than 10mg of iron. This makes beans one of the best sources of this mineral. Since this is nonheme iron, it requires Vitamin C for improved absorption.
Adding a few drops of lemon is advantageous. Beans are also a good source of vitamin. Dr. Pamplona in his book ‘Encyclopaedia of Foods and their Healing Power’, says vitamin B3 is actively involved in many cellular chemical reactions.
Deficiency causes the disease called pellagra characterised by dermatitis, diarrhoea and dementia. Less serious deficiency leads to a variety of skin conditions.
Dr. Pamplona says beans are recommended in cases of eczema, itching skin, dry skin, cutaneous allergies and general demartosis, hair loss, fragility, seborrhoea and dandruff.
Eating beans regularly is a good method for keeping cholesterol levels within acceptable limits.
Dr. Pamplona says eating beans once in three weeks lowers cholesterol and triglycerides levels because of their fibre content, which scours cholesterol.
Constipation and colon conditions
Dr. Senyonga says the high cellulose fibre content in beans makes them beneficial against constipation and in prevention of diverticulosis and colon and rectal cancer. He says beans are ideal for those with high blood pressure because they are low in sodium and high in potassium.
Dr. Pamplona says beans are good for those suffering from anaemia and are also convalescents. This legume contains more than 10.4mg/100mg of iron.
This, combined with their nutritive properties makes beans highly suitable foods for the anaemic and undernourished.
Preparation and use
Dr. Senyonga recommends soaking beans in water for six to 12 hours before cooking. The water in which the beans are soaked should be poured and fresh water replaced.
Soaking the beans before cooking helps in softening of the beans and also prevents flatulence.