If there is one food item that you are almost guaranteed to find hidden in every kitchen closet, it is the helpless ton of baked beans.
Usually in tomato sauce, this important part of a long life meal is on toast, a jacket is topped with potatoes and topped with grated cheese, or as part of a full English breakfast.
It really is a British classic.
But there is more to it than meets the eye.
In fact, beans are a big business right now, offering many of the health benefits they offer at a fraction of the cost of expensive ‘superfoods’. The 420 gram ton of Tesco Baked Benz currently costs only 32p!
Rich in fiber, protein and essential nutrients such as folic acid, potassium, zinc and magnesium, we consider baked beans to be the least important superfood.
Alex Glover, a senior nutritionist at Holland & Barrett, points out that healthy food doesn’t have to be expensive, and that cooked beans can contribute to a nutritious meal at a lower price.
“On top is a jacket of potatoes (about £ 1 per kg) of cooked beans, some frozen vegetables and low-fat cheese, and you have a nutritious meal for less than 2.”
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Although before you dive into the box of goodies, Alex says it’s best to be smart when choosing a ton of your choice in the supermarket.
Baked beans are perfectly safe to eat every day, as long as you look for brands that have moderate salt content, as this is the key factor that will make you consider beans a part of your daily lifestyle. Time needs to be considered.
“Check labels and find out if they don’t contain sugar or salt,” he says.
Benefits of beans
1. Full of fiber
The word F is something everyone needs to know more about. Fiber is essential for keeping our gut healthy and happy, so we should keep it regular.
In the UK, adults are recommended to eat 30 grams of fiber a day, however, studies show that the average amount of fiber is 12 grams.
A ton of beans packs an impressive 14 grams-16 grams of fiber, which is about half the recommended amount.
The only flip side of fiber? Too much, too fast can cause gas and bloating in the intestines, so if you don’t currently eat much fiber, prepare it slowly to avoid annoying side effects!
2. It can help increase longevity.
Eating a high-fiber diet lowers the risk of heart disease, diabetes and even stroke, all of the diseases that can shorten our lifespan.
In addition, as Alex points out, fiber is an important factor in diversifying our gut microbiome.
Our gut microbiome – the microorganisms that live in our digestive system – feed on the different types of fiber we eat.
“Fiber-rich foods are linked to a reduction in many metabolic conditions, such as type 2 diabetes and heart disease, because fiber can help lower our blood glucose and bind cholesterol, which can help lower bad cholesterol. does.”
We are always on the lookout for any food that can speed up the process of losing unwanted weight and, interestingly, beans can be one such food.
Alex discovered that cooked beans are a very satisfying food because of their high fiber and protein content, so they can prevent us from reaching for calorie-rich, sweet snacks at the end of the day.
In addition, the beneficial effects of fiber on our gut can help prevent breakfast, as research has shown that a healthy gut microbiome can help control our appetite.
Alex added that beans are also low in calories and saturated fat. One 100 gram portion of cooked beans contains only 155 calories.
4. Packed with protein
One ton of cooked beans contains 18 grams of protein.
Alex explains that in general, humans need about 0.8 grams of protein per kilogram of body weight, so for a 60 kilogram person, that would be 48 grams of protein.
Basically, proteins make us; From our hair and nails to our body tissues to our skin.
Our bodies need it for almost every chemical reaction.
“Protein also contributes to muscle growth and maintenance, helping our muscles grow and repair.
“Most of our immune cells are also made up of proteins, so protein is very important for many different aspects of our organism,” says Alex.
Although everyone needs protein, Alex explains that the elderly need more protein because of a condition called sarcopenia, which causes a gradual loss of skeletal muscle mass as we age.
“Because of this, older people need more protein per meal to get their muscles to react like younger people.”
Mixing beans with rice helps make a ‘complete’ protein. Beans alone do not contain all the essential amino acids found in animal-based proteins (such as chicken and eggs), so they need to be combined with another dietary source that contains complementary amino acids.
5. Contribute to your five days.
The UK’s NHS recommends eating at least five portions of fruits and vegetables each day.
However, this does not mean just cutting apples, carrots and vegetables.
Alex explains that 80 grams of cooked (or haircut) beans counts as one of your five days. So a portion of beans on toast is much healthier than you might think.
6. Immune health
Zinc is one of the many minerals found in cooked beans.
“Zinc is an important micronutrient that our bodies need for many functions, from aiding and abetting growth and development to helping nerve function.
“It’s also important for our immune system, because it affects how our cells respond to infections, and can help control inflammation,” says Alex.
He says that if you have low zinc levels, you may get cuts and the scratches take longer to heal, you may have diarrhea, and you have a higher risk of getting sick.
“Women need 7 mg (mg) of zinc daily. Men need 9.5 mg.
“Zinc can be found in whole grains, seafood, meats, beans and legumes, nuts and seeds.”
Just one half cup of cooked beans contains an impressive 2.9mg of zinc.
7. Promoting energy
Magnesium is another essential mineral found in cooked beans. “Because our bodies can’t make magnesium, it’s important that we get it from our food,” says Alex.
“Magnesium is an essential mineral that performs many important functions in your body.
“Your body uses magnesium in more than 300 biochemical reactions, and it builds bones, builds energy, works your nerves, stabilizes your blood sugar and stimulates electrical activity inside the heart and brain.” Helps to fuel. “
8. Helper of the heart
Cooked beans can also affect the health of our bumps.
Alex explains that the potassium found in cooked beans is essential for many important body functions, including maintaining a healthy nervous system and regulating blood pressure.
“Studies show that one in five women in the UK is not getting enough potassium,” he added.
Increase your intake with fruits (especially dried), vegetables, beans, nuts, meat and seeds.