Beans are an important source of protein and are good for weight loss and muscle gain. Which of the dazzling bean products on the market offers more health benefits? Taiwan According to Chen Tsunyu, nutritionist at , the nutritional content of various bean products can be categorized into grains, vegetables, and proteins. He also reminded the public that not all soy products are healthy foods, even some that are surprisingly high in calories.
Chen Tsung-Yu pointed out that beans are rich in protein, dietary fiber, and prebiotics (probiotics), as well as phytochemical hormones with pleiotropic benefits.
Beans protect the stomach and are good for women’s health
Beans are rich in prebiotics such as fiber, oligosaccharides and resistant starch, which help the growth of beneficial bacteria in the stomach and maintain intestinal health. In addition to increasing satiety and promoting gastrointestinal motility, fiber nourishes the good bacteria in your gut. Oligosaccharides and resistant starch are not absorbed by the human body, but can contribute to the growth of beneficial intestinal bacteria. Farting is normal.
Phytochemical hormones found in beans, especially isoflavones found in soybeans, promote human health. In addition to improving cardiovascular health, lowering blood lipids, and scavenging free radicals, isoflavones mimic estrogen to enhance femininity. Women can improve night sweats, hot flushes, skin problems, psychological stress caused by estrogen deficiency, and reduce the risk of developing breast cancer.
Chen Tsung-Yu also emphasized that phytoestrogens do not increase the risk of gynecological diseases. Foods are natural and safe as long as they do not contain refined or man-made estrogen. In addition, dietary fiber may indirectly reduce estrogen uptake and absorption in the intestinal tract.
The nutritional value of beans varies.
There is a wide variety of beans on the market. Different beans have different nutritional values and can be categorized as protein, whole grains and vegetables, Chen said.
(1) Protein: Soybeans, lentils, and black soybeans are rich in protein, with a crude protein content of up to 37 grams per 100 grams of black soybeans.
(2) Whole grains: Snow peas, pinto beans, kidney beans, green peas, and lima beans are also rich in protein, but they are high in starch and can easily raise blood sugar levels if eaten in excess. is expensive. He suggested that these bean foods could replace some of the staple foods.
(3) Vegetables: Bean sprouts and snap peas are low in calories and high in dietary fiber, and have two to three times the protein content of regular vegetables.
Compared to eating meat for protein, Chen says eating beans for protein has some unique benefits, and black soybeans, also known as “bean stars,” are Has the most comprehensive nutrition. He concluded that eating beans has the following benefits:
(1) low fat
Green beans have less fat than beef or pork. Beans are a very good choice if you need to gain muscle and lose fat.
(2) Rich in protein and easily absorbed
Plant proteins are often deficient in certain amino acids, and soy protein is one complete protein source that contains all essential amino acids. Soybeans have a very high utilization rate in the human body and can be converted into necessary amino acids through digestion and absorption. According to the Protein Digestibility Corrected Amino Acid Score (PDCAAS) analysis, soybean scored a near perfect score of 0.9.
(3) Zero cholesterol
In general, meat contains more or less animal cholesterol. Cholesterol-conscious people can opt for beans as a supplemental protein source, and beans contain special plant sterols that promote cardiovascular health.
(4) Black soybeans have the most comprehensive nutrition
Compared to soybeans, black soybeans contain less methionine, which is often lacking in soybeans, and are rich in other nutrients. Black soybean skin is also rich in phytochemicals. Multiple features make it a bean star.
(5) Lower the risk of acne
Many fitness people use whey protein to build muscle mass, but some people may suffer from allergies and acne, which is linked to the secretion of insulin-related hormones. It was speculated that these people improved after consuming plant-based protein.
(6) Effective against chronic diseases
Studies have shown that eating protein foods can help improve those with high blood pressure, high blood sugar, chronic kidney disease, and cardiovascular disease. ,it’s not. Conversely, studies have shown that consuming soy products regulates plasma protein levels, promotes uric acid excretion, and reduces gout attacks.
(7) For elderly people
For elderly people with bad teeth, beans are easier to eat than meat such as tofu and soy milk.
Bean products can be snacks that increase satiety
Chen Tsung-yu suggested that eating bean snacks can help you build muscle, lose fat, and reduce your calorie intake.
(1) Soymilk
(2) Dried black soybeans, dried soybeans
(3) Bean and Nut Snack Mix
(4) Soy sauce
(5) Tofu
He suggested that everyone can have dried black beans and dried soybeans in the office as snacks on a regular basis, but choose snacks with fewer additives and seasonings. , Eating with tea will increase the feeling of fullness. Adding beans to a multi-ingredient nut snack provides a more comprehensive nutritional base, but don’t overdo it with one pack a day. Also, it is good to drink soy milk at breakfast and after exercise.
don’t eat too much fried food
How can we make the beans more nutritious? I suggested that it would easily destroy the nutrients inside. There is no problem in eating it as it is, but you should be careful about the amount. Chen reminded us that soy products are perishable and everyone should always pay attention to product expiration dates.
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