Beans contain a lot of high-quality protein. That’s why they keep you full for longer and help you lose weight. They are good for gut health and lower cholesterol.
Just one portion of beans covers the daily requirement of folic acid. Their high potassium content regulates the fluid balance. Beans also contain calcium, a building block for bones and teeth, and magnesium, which is good for muscles and nerves. In addition, the green vegetables contain a lot of iron – important for the oxygen transport in the body – and zinc, which promotes wound healing. But beans also contain purine, which our body converts into uric acid. Therefore gout patients should be careful with beans.
Toxic phasing – Never eat beans raw
As in other legumes, beans also contain the toxin phasing, which can lead to abdominal pain, fever, and cramps. Therefore, do not eat beans raw, but always boil them well or soak them in water: Heat destroys the phasing – and water flushes it out. Be sure to discard the soaking water.
Savory helps with digestion
Savory is a plant that is so-called because it gives bean dishes a real flavor – and makes the bean more digestible. Because beans contain a special starch compound, a triple sugar that our gut bacteria love. When it decomposes, gases are produced that can lead to bloating, abdominal pain, and flatulence. Savory cannot prevent the formation of gases, but it relaxes the intestines.
Use fresh beans instead of canned ones
Be careful with canned or jarred beans: they often contain a lot of salt and sugar. That’s why experts recommend using fresh or frozen beans, even if the preparation is a bit more complex. Broad beans, also known as field or broad beans, first have to be peeled out of the shell and then the shell around the bean core removed.
They are low in calories and high in protein. They are sweet and taste very nutty – but this aroma only comes into play when you remove the second shell, which contains a lot of tannins and bitter substances. The best way to do this is to briefly blanch the kernels in salt water and rinse them with cold water.