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Beans
BENEFITS
• Contain folate and vitamins A and C
• Mature (shelled) beans are high in protein and iron
DRAWBACKS
• Shelled beans can cause flatulence
• Fava beans are toxic to some people
Green beans (which can also be yellow or purple) are harvested at an
immature stage. Both the tender pods and small, soft seeds are eaten. These
are sometimes called wax beans. In shelled varieties, only the sees are
eaten. Some, such as lima beans, are harvested while they are still tender;
others are left to mature. Most pod beans – snap beans, Italian green beans,
long Chinese beans, purple and yellow wax beans, and green beans – can be
eaten raw. More commonly, they are steamed or boiled. Shelled beans should
always be cooked; they can be serve hot or cold.
NUTRITIONAL VALUE Lima and
fava beans are good sources of protein, providing about 7 g per half-cup
serving. the same-size serving of baby or green lima beans contains 2 mg of
iron, more than twice as much as in favas and four times the amount in a 1/2
cup of green snap beans All these varieties hold folate and vitamins A and
C. Shelled beans have more thiamine, vitamin B6, potassium, and magnesium;
the soluble fiber in shelled beans may lower cholesterol, but the presence
of carbohydrates such as raffinose may also cause flatulence.
Warning Some Mediterranean
people lack an enzyme needed to protect red blood cells from damage by
vicine, a toxic substance in fava beans that causes a type of anemia. Those
taking monoamine oxidase (MAO) inhibitors to treat depression should avoid
fava beans; the combination can raise blood pressure |
