Sometimes seen in some cultures as “poor man’s food”, the bean nevertheless has nutritional value for the body. Whatever the variety, it contains a source of protein higher than the average vegetable.
In Benin as in other countries, we consume several types of beans, namely, white bean, the multicolored ones, the Red, black, and green beans eaten as a green vegetable. Also called legumes or vegetables and belonging to the Fabaceae family, beans are seeds that grow in the pods of vine-like plants.. They constitute excellent sources which are essential for the body.
After Arianne Wakpo, Nutritionist, Independent Consultant Dietitian and Promoter of the Diet Foods Dietetic Restaurant, legumes or dried vegetables are very interesting foods from a nutritional point of view, because “they are rich in complex carbohydrates, in protein and fiber, in certain minerals such as calcium, magnesium and iron, but low in lipids ». She specifies that these are “white or red beans, lentils, chickpeas like voandzou, split peas and broad beans ».
Beans, she says, are foods “to be consumed by all groups of people, but they are very recommended for diabetics because they have a lower glycemic index than most other starchy foods”.
True allies of health
Eating beans helps prevent metabolic disorders and certain cancers, thanks to their richness in fiber. Their incredible richness in fiber : of 4,5 at 16,5 g for 100 g (weight cooked). “En consommer régulièrement permet d’atteindre les apports quotidiens recommandés, set at 25 g”, underlines Dr. Chicheportiche Ayache in santemagazine.fr. According to her, bean fiber reduces the absorption of fats and cholesterol, slow down the assimilation of carbohydrates and prevent stagnation of unwanted elements in the intestines. Put on the menu, also helps reduce, or even replace animal products, especially red meat, of which it is advisable to reduce consumption.
Accompanying vegetable for healthy and varied dishes
Beans are eaten cooked. To preserve their nutritional value, prefer steam cooking. It is also possible to brown them in a pan provided you blanch them first for better digestion.. The simplest cooking method is to immerse the beans in a large quantity of salted water for 15 minutes. In Benin and certain West African countries, many people like to eat beans mixed with rice (atassi in Benin) after a good cooking. Consommer le plat de “atassi ” est très bénéfique pour la santé. Indeed, red or white beans, vegetables and other plant foods are rich in protein. And rice which is another cereal is rich in carbohydrates, in sodium in vitamin A in vitamin B12, in vitamin D and potassium.
To consume with moderation
Good that, these foods are full of enormous benefits, is not without its drawbacks. Arianne Wakpo, in its explanation recommends consuming these vegetables in moderation. So, she reveals : “that they are very filling, therefore to integrate if possible twice a week, in a process of maintaining ideal weight. Fiber in legumes is difficult to digest, as well as some carbohydrate constituents, which reinforce this effect, hence digestive discomfort. But to remedy these inconveniences we advise people to soak legumes a few hours before cooking..
Veronique GBEWOLO