Beans have long been recognized worldwide for their health benefits, making them a popular food choice in many cultures. More and more people are now incorporating beans into their daily diets. While some find it inconvenient to soak beans before cooking, the truth is that with the right techniques, beans can be easily prepared and enjoyed as a nutritious food. The following article, originally from the Nikkei newspaper, introduces the nutritional value of beans.
There are approximately 18,000 species of leguminous plants in the world, but only about 70 to 80 of them are edible. Common beans we encounter include soybeans, red beans, kidney beans, and peas. From a nutritional perspective, beans can be divided into two main categories:
Starchy Beans: These beans contain a high percentage of carbohydrates. In fact, carbohydrates make up more than half of their total composition. Examples include red beans, kidney beans, peas, and mung beans. For instance, red beans consist of about 60% carbohydrates and only about 20% protein.
Protein and Fatty Beans: This category includes beans like soybeans and black beans. Soybeans, for example, contain less than 30% carbohydrates, while their protein content is around 35%, and they also have about 20% fat. Compared to starchy beans like red beans, soybeans are much richer in fats. According to Saito Akira, the Director of the Japan Bean Association, understanding the different nutritional components of various beans can help us make better choices and combinations, preventing nutrient imbalances caused by dietary preferences.
A common trait shared by all types of beans is their high dietary fiber content. For example, boiled red beans contain nearly twice as much fiber as burdock root when measured by weight. According to Mifune Fumiko, an associate professor at Japan Women's Nutrition University, "It is difficult to get the 17-19 grams of dietary fiber required daily just from vegetables. Incorporating beans into your meals is an effective way to meet your fiber needs."
Although beans do not contain the high levels of vitamin C found in vegetables, they are rich in other essential nutrients, including vitamins B1, B2, and B6. For example, vitamin B1, which is abundant in pork and other meats, helps the body convert carbohydrates into energy. A lack of vitamin B1 can lead to fatigue. Beans, like pork, are an excellent source of vitamin B1. Additionally, beans contain valuable minerals such as calcium, potassium, magnesium, iron, and zinc.
Dietary expert Makino Naoko emphasizes that "Beans are a versatile tool for balancing your diet. They should be regularly included in daily meals." For instance, combining beans with rice can enhance the nutritional value of protein. This is because protein quality is determined by amino acid balance. Rice is low in the amino acid threonine, but beans are rich in it, making the combination of rice and beans an ideal way to balance protein intake. Red bean rice is an example of this ideal combination.
Although beans are highly nutritious, they can sometimes be challenging to prepare. A great way to simplify the process is by using beans as an ingredient paired with meat or in soups, which makes it easier to gain the full nutritional benefits.
Beans like kidney beans and peas require soaking before cooking. The soaking time depends on the season: about 3-4 hours in spring and autumn, shorter in summer, and sometimes up to 8 hours in winter. After soaking, beans are usually boiled in water for about an hour. Once the water reaches a boil, it’s discarded, and fresh water is added to cook the beans on low heat. This method prevents the beans from becoming too mushy, but in general, you don’t need to worry too much about overcooking them.
For those who find the texture or preparation of beans challenging, using methods such as freezing or grinding beans into powder can help improve their texture and make them more palatable. These techniques can make beans a more accessible and enjoyable part of your diet.
