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Why You Should Eat Red Kidney Beans
Red in color and shaped like animal or human kidneys, red kidney beans are often added to soups, stews, salads and other dishes in many countries. You can buy them fresh, canned, or dried, and the nutrition they provide means they should always be part of a healthy diet.
Nutrition facts of red kidney beans
100 grams (3.5 ounces) of beans contains:
Fat… 0.5g (0.5%)
Carbohydrates … 22.8g (22.8%) of which;
Sugar… 0.3g (0.3%)
Fiber… 6.4g (6.4%)
As you can see, with moderate calories and a small amount of fat and sugar, as well as loads of fiber, these beans are the best part of the diet for diabetics. In addition, red kidney beans contain many beneficial micronutrients such as folate, iron and manganese.
Protein … these beans are rich in protein. A 100g contains almost 9 grams of protein, which is 27% of the total calorie content.
Carbohydrates… Starchy carbohydrates account for about 72% of their total calories. Bean starch is a slow-release carb (ie, it has a low GI). It causes a smaller and more stable decrease in blood glucose compared to other stars. Therefore, red kidney beans are especially beneficial for those of us with type 2 diabetes.
CordThese beans are particularly high in fiber, with substantial amounts of resistant starch, a prebiotic. Prebiotics move through your colon until they reach your colon where they are fermented by beneficial bacteria. This fermentation results in the formation of short-chain fatty acids, which can improve the health of your colon and reduce your risk of colon cancer.
Micro-elements… beans are rich in various vitamins and minerals. These include … molybdenum … folate (aka vitamin B6 or folic acid) … iron (but the phytate in these beans may mean that iron is absorbed better) … copper … manganese … potassium , and … vitamin K1, which is important for blood circulation.
Health benefits of eating red kidney beans
By incorporating these beans into your diet, you can experience increased health benefits. These include:
Reduce the risk of developing type 2 diabetes
Better control of blood glucose levels
Protecting cells from damage
Help to prevent and treat some diseases
Reduce the risk of obesity
Reduce the risk of developing type 2 diabetesThese beans have a much lower GI (glycemic index) than other carb-rich foods, probably because of the fiber and resistant starch they contain. Them glycemic index is a measure of the speed with which individual foods raise blood glucose levels after eating them.
A 4-year study of 3,349 people found that eating lots of vegetables and lentils was associated with a lower risk of developing type 2 diabetes. The study also found that eating half a serving of vegetables each day instead of the same amount of eggs, bread, rice or potatoes reduction is linked to a lower risk of developing diabetes.
It seems clear that eating red kidney beans instead of other carb foods can lower blood glucose levels in both people with and without type 2 diabetes.
Better control of your blood glucose levels… according to a review published in the American Journal of Clinical NutritionAdding legumes to your diet, such as beans, can lower fasting blood sugar and insulin, thus supporting long-term control of blood glucose.
Protecting cells from damage… these beans are a great source of antioxidants, compounds that help neutralize free radicals, thus reducing damage and protecting cells from damage and disease. Foods high in antioxidants can also help prevent chronic conditions such as heart disease, cancers and autoimmune disorders.
Improve heart healthResearch suggests that eating lots of vegetables, such as these beans, as part of a healthy diet can reduce levels of total and LDL (bad) cholesterol, both important risk factors for heart disease.
Additionally, other studies have shown that eating legumes can reduce markers of inflammation, many of which contribute to chronic conditions such as heart disease.
Other research indicates that eating more vegetables as part of a healthy diet can lower levels of total and LDL (bad) cholesterol, both of which are important risk factors for heart disease.
Help to prevent and treat some diseases… eating kidney beans is a good source of flavanols, plant compounds that act as antioxidants. According to a study published in 2009, eating a higher amount of flavanols is linked to a lower risk of advanced adenomas (the type of tumor from which colon cancer can develop).
In the fridge published research International Journal of Biological Macromolecules found that certain compounds in white beans are able to inhibit the growth and spread of cancer cells. This suggests that kidney beans can be a powerful food for fighting cancer.
Reduce your risk of obesitySeveral observational studies have linked the consumption of beans to a lower risk of being overweight or obese. A 2 month study of 30 obese adults on a weight loss diet found that eating beans and other vegetables four times a week led to greater weight loss than a diet without beans.
Another research publication is Journal of the American Academy of Nutrition states that increased consumption of beans may be linked to improved nutrition, lower body weight and reduced belly fat.
Kidney beans are high in dietary fiber and protein. Fiber moves through the body slowly so it causes feelings of satiety for longer. Protein has been shown to reduce levels of ghrelina hormone that produces feelings of hunger.
Risks and side effects from eating red kidney beans
Aren’t these beans all dietary heaven…problems include:
WildWhen eating beans some people experience negative side effects such as diarrhea, bloating and diarrhea. These effects are due alpha-galactosides, ie insoluble fibers. Alpha-galactosides can be removed, at least partially, by drying and roasting the beans.
Wealthy… Raw kidney beans contain large amounts of phytohemagglutinin, a toxic protein. Although this protein is found in many beans, it is highest in these beans. Symptoms include diarrhea and vomiting.
To remove this poison, let and eat the beans… soak them in water for at least 5 hours (or overnight, better) and cook them for at least ten minutes at 1000C (2120F) . Properly prepared red kidney beans are safe to eat and very nutritious.
Antioxidants… are substances that reduce nutritional value by blocking the absorption of nutrients from your digestive system. The main antinutrients in red kidney beans are:
- Fric acid… aka phytate … inhibits the absorption of minerals such as iron and zinc.
- Protease inhibitors… aka trypsin inhibitors … inhibit the activity of various digestive enzymes, inhibiting the digestion of protein.
- Starch blockers… aka alpha-amylase inhibitors… impair the absorption of carbohydrates from your digestive system.
All these antinutrients are completely or partially inactive when beans are roasted and cooked well. Roasting and roasting beans can reduce some antinutrients, for example phytic acid, even further.
How to cook kidney beans
Red kidney beans come in three basic forms…fresh, dried and canned.
You should not eat raw kidney beans unless you want to experience nausea associated with vomiting and diarrhea.
Ideally, raw beans should be left overnight for at least eight hours before cooking. If they are soaked and sprouted before cooking, this will improve eating and absorption of nutrients.
Cook for at least an hour to an hour and a half using 3 parts water to 1 part beans.
Instead of cooking your own beans, you can buy canned beans that are already cooked. Canned beans are just as nutritious as raw beans except they are often higher in sodium. You should be able to find low sodium varieties. If not, you can drain and rinse the beans… this will remove up to 41% of the sodium content.
But be aware that draining and washing canned beans can remove other micro-nutrients, such as vitamin C or B vitamins. You can get around this by adding other healthy foods, such as carrots, onion, bell pepper and celery, to your food to increase its nutritional value.
So, once you have prepared the beans, what can you do with them?
Find out in the next article in this series… Instructions for using red kidney beans
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