The Magic Bean
Beans are, along with lentils, the most well-known and consumed legumes in the world, thanks to their remarkable nutritional value and ease of preparation.
Originating from Central America, they are used in the traditional cuisine of all regions in Italy.
Composed mainly of carbohydrates, beans are also a fantastic source of plant-based protein, earning them the nickname "the poor man's meat".
Umberto Eco even argued that in Europe, the cultivation of beans during the Middle Ages had a decisive impact on population growth, stating that: "Without beans, the European population would not have doubled in a few centuries, and today we would not be hundreds of millions...".
Health benefits and nutritional properties of beans
Like all legumes, beans are the plant-based foods richest in fiber and protein.
Their low fat content makes them particularly suitable for those with weight issues, especially when considering the richness of fiber found in the skin. Fiber plays a crucial role in the regularity of intestinal functions and is very valuable for metabolism as it helps to easily achieve a feeling of fullness.
A 2010 study published in the European Journal of Nutrition highlighted that, in overweight/obese subjects, consuming legumes 4 times a week for 2 months would lead to a reduction in pro-inflammatory status and greater weight loss compared to a diet that excludes these foods.
The content of vitamins A, B, C, and E, as well as minerals and trace elements such as potassium, iron, calcium, zinc, and phosphorus, is also high. Additionally, beans are rich in lecithin, a substance that promotes fat dissolution, preventing it from accumulating in the blood and thus reducing cholesterol levels.
Studies conducted between 2009 and 2013 have linked the consumption of legumes (including beans) to a lower risk of developing colon cancer, thanks to the action of fibers, resistant starch, and prebiotics, which, upon reaching the colon, are fermented by beneficial bacteria, leading to the formation of various compounds that help reduce the cancer risk in this area. To benefit from all the properties of beans, the ideal portion is 150 g if fresh or frozen, 30-50 g if dried, and 50 g for flours.
To be consumed at least 3-4 times a week. Avoid canned beans as they are high in sodium (added to the preservation liquid) and nickel due to the erosion of the metal container, which would then be absorbed by our body.
Perhaps not everyone knows that….
It is necessary to cook the beans before consuming them. In fact, there are some heat-sensitive molecules that could cause problems: ranging from digestive difficulties due to certain substances that deactivate gastric enzymes to substances like cyanide.
Beans also contain many important minerals such as calcium, iron, and magnesium, but they also contain substances that hinder their absorption: the phytates. These substances bind to certain proteins and these minerals, limiting their digestibility and absorption, effectively nullifying their positive effect. The best way to eliminate this effect is the classic soaking that is necessary to do for at least 12 hours before cooking.
The last tip concerns iron.The amount of iron contained, for example, in borlotti beans is even double that of horse meat, which makes legumes a valuable ally against anemia. However, the problem is that the bioavailability of this iron is significantly lower compared to any type of meat, which effectively passes through our intestines without being absorbed, both due to intrinsic factors related to the type of iron found in legumes (technically non-heme iron, which is not similar to that bound to hemoglobin as found in meat) and due to the presence of phytates mentioned earlier.
The remedy is the addition of vitamin C during the meal.An orange juice, seasoning legumes with lemon, pairing with peppers or tomatoes, or finishing the meal with a citrus fruit ensures that the iron contained in legumes becomes available and absorbable in amounts similar to that of meat.
How to avoid abdominal bloating from beans
Perhaps the only side effect of beans is that they often cause uncomfortable abdominal bloating; this happens because this type of legume contains sugars that not everyone can metabolize, and in the intestine, they 'combine' with the bacterial flora causing fermentation and gas production. To avoid this problem, it is necessary to follow a precise procedure, namely: soak the beans in cold water for a few hours, rinse them, and then cook them in a pot with fresh water.This procedure eliminates a large part of the sugars, precisely thanks to soaking and the subsequent rinsing. The 'bloating risk' can also be mitigated by using herbs or spices during cooking: particularly effective are bay leaves, ground ginger, and savory, which can also be used together. Finally, good and slow chewing also helps combat the onset of discomfort.
Dr. Anna Cosentino
Nutritionist Biologist
Sudrise for a healthy diet recommends the organic beans from Sarconi IGP in Basilicata, or the white beans from Rotonda DOP, also from Lucania.
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