Legumes (cassava roots) are popular foods with a sweet taste and a lot of water. Legumes can be eaten raw as a dessert. In addition, tubers can also be processed into savory dishes. So, is it good to eat beans? Beans have a lot of nutrients? Let’s find out through the following article.
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Is it good to eat beans? 5 uses of beans for health
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25 October, 2022In addition to the information about the use of beans, the article also mentions the “extremely toxic” types of cassava that can be harmful to health.
What is a tuber? Nutritional ingredients
Legumes, scientifically known as Pachyrhizus erosus, have a sweet taste and contain a lot of water. With a neutral taste, the beans can be made into many delicious dishes.
Nutritional value of beans
The tuber looks frugal because of its neutral taste. However, in fact, this tuber contains a lot of nutrients that are beneficial to health.
How many calories are in beans? In each 100g, tubers will contain about 38 kcal. Most of the energy of the legume comes from its carb content. Furthermore, peas also contain many important vitamins and minerals, as well as a significant amount of fiber. Nutritional values include:
- Water: 90.1 g
- Protein: 0.72 g
- Total fat: 0.09 g
- Fiber: 0.9 g
- Vitamin C, total ascorbic acid: 20.2 mg
- Folate: 12 g
- Potassium, K: 150 mg
- Calcium, Ca: 12 mg
- Phosphorus, P : 18 mg
- Iron, Fe: 0.6 mg
- Magnesium, Mg: 12 mg
In addition to the above nutrients, cassava roots contain small amounts of vitamin E , thiamine, riboflavin , vitamin B6, pantothenic acid, zinc and copper.
See more: Pregnant women eat beans during pregnancy: Delicious, healthy, cool” data-event-label=”https://hellobacsi.com/mang-thai/thai-ky/cham-soc-me-bau /ba-bau-an-cu-dau/” href=”https://hellobacsi.com/mang-thai/thai-ky/cham-soc-me-bau/ba-bau-an-cu-dau/” target=”_blank” rel=”noopener”>> Reference: Pregnant women eat beans during pregnancy: Delicious, healthy, cool
Is it good to eat beans? With a low calorie content – diverse nutrition, tubers promise to be a healthy food for a healthy diet. However, eating cassava in the wrong way will harm the body.
5 uses of cassava – beans
To answer the question “is it good to eat beans?” Please take a look at the effects of beans on our health. The following are the uses of lentils that few people know but are surprisingly good.
1. Eating beans is good for the heart
What is the effect of peas? Supporting the health of the heart is a use of beans that not everyone knows. That’s because the legume contains a significant amount of soluble fiber in its nutritional composition.
One study in healthy adults found that drinking beetroot juice reduced the risk of blood clots.
Furthermore, peas also contain potassium, which relaxes blood vessels, thereby lowering blood pressure . In addition, the potassium present in lentils has also been shown to prevent heart disease and stroke. The cardio-protective and circulatory-improving effects of beets come from their iron and copper content.
Legumes contain fiber, potassium, iron, copper and nitrates, which may benefit heart health by lowering cholesterol levels, lowering blood pressure and improving circulation.
>> See more: 13 foods that are good for the heart should appear on the menu
Adding legumes to a nutritious diet will help keep red blood cells healthy, and promote heart health.
2. Tapioca root helps promote digestion
Is it good to eat cassava root? With practical benefits for the digestive system, cassava, or legume, is a vegetable that should be included in your diet. In 1 cup of cassava roots (about 130g), cassava roots contain 6.4g of fiber.
One of the main functions of pea fiber is to normalize bowel movements. A high-fiber diet can reduce your risk of developing hemorrhoids and diverticulitis.
Helping to prevent and treat constipation is also an effect of beets on the digestive system. According to research, inulin in tubers can increase the frequency of bowel movements by 31% in constipated patients.
Legumes contain a lot of water and fiber that helps protect and promote digestion, prevent and relieve constipation.
3. Is it good to eat beans? Good for intestinal bacteria
The inulin in beans is known as a type of prebiotic fiber. So, what are the effects of prebiotics in beans? A diet rich in prebiotics increases the number of good bacteria and creates an unfavorable environment for harmful bacteria in your gut.
While your digestive system cannot digest or absorb prebiotics like inulin, the bacteria in your gut can ferment them. According to a report by a biotechnology research team from Chang Gung University, Taiwan in collaboration with Rockefeller University, USA:
The type of bacteria in your gut doesn’t just affect your digestion. Probiotics can positively affect your weight, immune system, and even your mood.
In addition, prebiotic foods like legumes, which promote the growth of beneficial bacteria, also help reduce the risk of chronic diseases such as heart disease, diabetes, obesity and kidney disease.
4. Reduce the risk of cancer
If you are still wondering about whether it is good to eat beans, the cancer-preventing effects of beans will be the reason for you to be interested in this food. This is one of the uses of beans that few people know.
The nutritional composition of lentils is rich in antioxidants, vitamins C and E, selenium and beta-carotene. These nutrients have the potential to reduce the risk of cancer:
- The antioxidants in lentils have the function of neutralizing free radicals. From there, they can prevent cell damage and cancer.
- Abundant dietary fiber has been shown to protect against and against colon cancer .
- Prebiotics in lentils are also effective in reducing the risk of cancer. This is due to an increase in the number of beneficial bacteria in the intestinal tract; increased production of protective short-chain fatty acids; and enhance immune response. Eating lentils can help you reduce your risk of colorectal cancer.
Legumes contain antioxidants, fiber and prebiotics. All of these nutrients have been shown to protect against certain types of cancer.
5. Is it good to eat cassava? Beneficial for weight loss
Helping to control weight is one of the popular uses of cassava root. This type of food contains a lot of water and fiber to help reduce hunger. Adding cassava root to the diet will provide a nutritious, low-calorie and long-lasting meal.
The fiber in beets can stabilize blood sugar and slow down digestion. From there, adding lentils to meals helps prevent blood sugar from rising too quickly after eating.
Legumes are nutrient-dense, low-calorie, high-fiber and water-based foods. With the ability to lower blood sugar, improve insulin sensitivity and help you feel full for longer, beets are an effective weight loss food.
Risks and ways to store beans
The above health benefits are the clearest answer to the question: is it good to eat beans? However, you need to keep the following notes in mind to use beans properly.
- Eat poisoned beans? In cassava, or legume, only the tuber is nutritious and safe to use as a food. The remaining parts, including the skin, stem, leaves and seeds of the tuber, all contain rotenone. Therefore, you should not arbitrarily take advantage of, or cook with, these parts.
Rotenone is a natural insecticide that is toxic to humans. Especially if you consume in large doses. Rotenone may also increase the risk of Parkinson’s disease.
- Is it okay to eat a lot of beans? Although beets are effective in supporting weight loss . However, eating too many legumes can cause false satiety. That leads to nutritional imbalance if you do not add enough other nutrients such as protein, good fats, B vitamins, vitamin D, etc.
- How to store and use beans safely? Ideally, you should peel off the skin of the beans before eating to make sure you don’t get poisoned. For storage, you can keep them for 2-3 weeks if stored dry whole (not peeled) in a cool place. If you have peeled, the roots can be stored for 1 week in an airtight container, or tightly wrapped in plastic wrap.
Thus, the article has provided answers to the questions: Is it good to eat beans? What is the effect of peas? In summary, beets are high in fiber, prebiotics and antioxidants will be a good choice for diabetics who are on a diet. Hopefully the nutritional information of beans will be useful for you to eat healthier every day.
