2018 Is The Year Of What Animal In China The Benefits of Fava or Broad Beans for Diabetics

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The Benefits of Fava or Broad Beans for Diabetics

Fava beans, as they are called in America, or broad beans, as they are called in Europe, Australia and New Zealand, have been part of the diet in the eastern Mediterranean since 6,000 BCE.

They grow in broad, leathery pods, like very large pea pods. Each pod contains three to eight oval beans.

The term broad bean refers to large seed crops grown for human consumption, while horse pea or field bean refers to cultivars with small seeds, hardy seeds primarily (but not exclusively) used for animal feed.

The fava bean is a hardy plant. It can withstand harsh and cold temperatures.

Preparing the fava beans

Preparing fresh fava beans can be a bit of a pain.

When buying the beans, choose green pods that are firm and do not rot. The bulging pods may be old and often have a bitter taste.

To remove the beans from the pods, just run a thumbnail along the string of the pod to split it open. Take out the beans. They are wrapped in a thick white skin that needs to be removed.

You can remove the skin by using a sharp knife to make a small slit along the edge of the bean. This will allow the raw beans to pop out immediately. But this is very hard work… bean by bean!

You can get around this by placing the beans in boiling salted water and leaving them for about a minute and a half. After that, put the beans in ice-cold water and stop cooking. Now you can squeeze the beans right out of their skins. Still… preparing broad beans is hard work. It takes about 3lbs or 1.5kg of fava pods to get a full cup of beans.

Food search usage

Broad beans are usually eaten when they are young and tender. If they are planted in early winter, they can be harvested in mid-spring. If they are planted in early spring they will be ready by mid-summer.

Horse beans, on the other hand, are left to fully mature. They are harvested in late autumn and can be eaten by humans as a pulse, although they are most commonly used as animal food.

Broad beans were a staple food in ancient Mediterranean civilizations. They were especially popular among the ancient Egyptians, Greeks and Romans. They eventually spread across the Nile Valley to Ethiopia, northern India and China.

Fava beans can be eaten in different ways. For example, you can soak them until they are soft and then throw them in fresh lemon juice. They are lovely in a mixed green salad. Roasted fava beans can be used as a spread on bread or crackers. They are best as fúl medammes, which is very popular as a breakfast in Arabia. He made a great lunch.

Making medammes fúl is really easy. Fry finely chopped garlic and onion in a pan using a very small amount of extra virgin olive oil. Once the garlic has softened, add the fava beans and a little water. Bring to a boil and mash the beans with a wooden spatula. Once the goo is warm, pour it into a bowl and serve with oat cakes (thin sugar-free biscuits made from oats).

In parts of Latin America, mashed fava beans are used as a filling in corn-based snacks. They are also used whole in vegetable soups.

The beans can also be dry-roasted, causing them to split. You can then spice them to produce a delicious, snack food that is popular in northern Iran, Malaysia, Thailand, China and Latin America.

Immature pods can also be cooked and eaten. In addition, the young leaves of the plant can be eaten, either raw or cooked in the same way as money.

How are fava beans or broad beans eaten?

The simple answer is… very nutritious.

Here’s what you get in 100 grams of raw elderberry seeds:


Energy… 1,425 kJ (341 kcal)

Carbohydrates… 58.29 g

Dietary fiber… 25 g

Fat… 1.53 g

Protein … 26.12 g


Thiamine (B1)… 0.555 mg… 48%

Riboflavin (B2)… 0.333 mg… 28%

Niacin (B3)… 2,832 mg… 19%

Vitamin B6… 0 366 mg… 28%

Folate (B9)… 423 μg… 106%

Vitamin C … 1.4 mg … 2%

Vitamin K … 9 μg … 9%


Calcium… 103 mg… 10%

Iron… 6.7 mg… 52%

Magnesium… 192 mg… 54%

Manganese… 1,626 mg… 77%

Phosphorus … 421 mg … 60%

Potassium… 1,062 mg… 23%

Sodium … 13 mg … 1%

Zinc… 3.14 mg… 33%

μg = micrograms… mg = milligrams… IU = international units

Percentages refer to recommended daily amounts for adults.

As you can see from above, the dietary fiber is 25% fava beans. Another 26% is protein.

In addition, fava beans are especially rich in micro-nutrients such as B vitamins, especially folate and thiamine. Broad beans are also full of phosphorus, manganese, magnesium and iron.

Fava beans are one of the highest folate (vitamin B9) foods around. Folate helps your metabolism, supports your nervous system, and keeps red blood cells healthy. It is also mandatory for pregnant women.

The benefits of eating fava or broad beans

Fava beans do not directly help diabetics to control their blood glucose. But they help to prevent or slow down the development of bad medical conditions, many of which arise due to diabetes, such as:

  • hypertension

  • risk of cardiovascular disease

  • immune system disorder

  • reduce power

  • development of osteoporosis

  • poor motor performance

  • birth defect risk

Hypertension… 85% of diabetics suffer from high blood pressure. Studies show that magnesium can lower blood pressure. Broad beans are loaded with magnesium.

According to a meta-analysis of 12 clinical trials covering a total of 545 participants, magnesium supplements taken for 26 weeks resulted in a small reduction in diastolic blood pressure. But another study shows that the best results are achieved when magnesium supplements are combined with magnesium-rich vegetables and fruits.

Heart and brain disease… hypertension and diabetes increase the risk of heart disease and stroke by at least three times compared to the risk in the general population. So improvements in your blood pressure will reduce your risk of suffering a heart attack or stroke.

A weak immune system… is another consequence of diabetes. Healthy white blood cells are essential to support a strong immune system because without them your body is susceptible to diseases and infections. White blood cells destroy disease-causing viruses and help eliminate free radicals found in your body.

Copper helps maintain healthy blood cells, and broad beans have a significant amount of copper thus helping to strengthen your immune system.

Less powerMany alcoholics experience a feeling of sluggishness. Ongoing fatigue may be due to a lack of iron needed to produce hemoglobin. Hemoglobin carries oxygen to cells throughout your body. Fava beans contain significant amounts of iron and consuming them can help put the pep back in your step.

Development of osteoporosis… can be protected to some extent with manganese. Manganese helps increase bone density and helps reduce calcium deficiency. Fava beans contain significant amounts of manganese. The US National Library of Medicine suggests that consuming forms of manganese along with calcium, zinc and copper may help reduce spinal bone loss in older women.

Risk of birth defect… can be reduced with folate (vitamin B9). Broad beans contain significant amounts of folate which, as well as being great for providing energy, has long been associated with helping to reduce birth defects.

A meta-analysis of research on folic acid supplementation, published in Scientific report by the US National Library of the National Institutes of Health in 2015, found a positive association between folate supplementation and a reduced risk of congenital heart defects.

Birth defects often occur in the first few weeks of pregnancy during which many women may not even know they are pregnant.

The Centers for Disease Control and Prevention and the U.S. Public Health Service recommend that all women between the ages of 15 and 45 (birthdays) consume 0.4mg (400μg) of folic acid every day to help reduce the risk of birth defect, spine. bifida and anencephaly.

Poor motor performance… because Parkinson’s disease can be helped by eating broad beans regularly, according to some studies. A study published in the Journal of Clinical & Diagnostic Research examined the effects of eating fresh fava beans with their outer shells, fava beans dissolved in beer and water, and dried fava beans.

Researchers discovered that the increase in the levels of amino-acids L-dopa and C-dopa in the bloodstream from fava beans caused a significant improvement in the motor performance of patients with Parkinson’s, without any side effects.

Side effects of eating fava or broad beans

Fava beans are not the most delicious food on the planet. But spice them up a bit and they are fun to eat. Most people tolerate them well.

Few people are allergic to fava beans. However, cooking beans properly can help reduce the risk of an allergic reaction.

Consumption of broad beans can be very harmful if you have glucose-6-phosphate dehydrogenase deficiency. G6PDD is a congenital problem with your metabolism that predisposes you to the breakdown of your red blood cells. It is very rare.

This abnormality can be caused by many infections, medications, stress and some foods such as fava beans. So if you have G6PDD, you must avoid eating broad beans.

Monoamine oxidase inhibitors (MAOIs) are a class of drugs with a long history of use in the treatment of depression. These drugs have bad interactions with other drugs and certain foods, so if you are using these drugs you should avoid eating fava beans.

The takeaway

Despite all this, it is a good idea to add broad beans to your diet unless you have a medical condition that may be negatively affected by beans or are taking medications that may make you susceptible to it is not good for the beans.

But if you can take them without any health issues, you should use their power to reduce the diabetic risk of heart disease and strokes, to boost your energy levels and immune system, to help your motor function and etc., by eating broad beans. every day.

I enjoy a bowl of fava with garlic and onion for lunch at least once a week in the form of fúl medammes.

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