Benefits of beans

Beans in Mexico have always been the basis of an adequate diet, because in addition to being very tasty, they are nutritious. Know all the benefits of beans. Characteristics of beans Beans are located within the group of legumes. These are characterized by growing in the form of a pod and for being one of the foods with the highest protein content. Proteins constitute up to 20% of our body weight and are used for growth, the metabolism process, the formation of antibodies that protect against diseases, energy production, among other functions. Why are they nutritious? One serving of beans per day is equivalent to 30 g of raw beans, says Leticia Cervantes, a nutritionist at the Salvador Zubirán National Institute of Medical Sciences and Nutrition, who recommends eating up to two servings a day. And the tasty beans contain: Carbohydrates: 65% of the dry weight of the bean are complex carbohydrates (starch and polysaccharides), which are a great source of energy. Proteins: legumes combined with cereals such as rice with beans, molletes, tlacoyos, sopes or enfrijoladas, make a perfect combination that forms a very good quality plant-based protein. Fiber: The amount of fiber contained depends on the type of bean, since there are more than 25 species, but since the body needs 14 g per day and can be obtained with 100 g of beans, it qualifies them as an excellent food. Fat: one of their great advantages is that the amounts of fat they contain are minimal, since 30 g of beans have only 1 g of fat. Minerals: contains calcium and iron, two of the main minerals that the body needs to function lyze their functions. For example, iron is essential in the formation of blood hemoglobin. Importance of beans in the diet Beans are a food that should not be missing from the daily diet. However, it has a small drawback: it contains oligosaccharides. These are not digestible by the body’s enzymes, so when they reach the colon, the intestinal flora ferments them and as a consequence gases are produced. The good news is that people who suffer from flatulence after eating beans can adapt to it by eating them frequently. Although there are exceptions in which they should not be consumed outright, if you soak the beans in plain water for four hours before boiling them and rinse them well, you can enjoy them alone, in soup, with rice, or accompanying one of the many delicious Mexican dishes. Don’t look for international foods and eat Mexican beans.