Beans Hearty Protein
A bean is the seed of one of the several genera species of the flowering plant family which are used as vegetables for human consumption. Beans are one of the longest cultivated plants consumed as an important source of protein throughout history still eaten today in 2021 across the globe. The production of dry edible beans in the United States produced approximately 33 million hundred pounds in 2121 which is 19 percent lower compared to 2020. Beans are a hearty staple in many cultures consumed as a delicious meal anyone would love to eat. Ambitious gardeners the time for planting beans in your garden is late spring and the end of the summer. Maturity is typically between 55-60 days from planting to harvest. Beans are readily available in most local supermarkets in dried, canned, or frozen forms sold as nutritious vegetables to consumers. Beans are a great source of protein, fiber, folate, complex carbohydrates, and iron however some of the beans must be cooked before eating.
Kidney beans contain a natural protein Lectin that is found in many plants, animals or and humans. However, at high levels like that found in raw or undercooked kidney beans, the protein can act as a toxin. properly cook kidney beans soaking then in water for at least 5 hours. The soaking water should be discarded then the beans should be boiled in fresh water for 30 minutes. Kidney beans are a great source of proteins and can be made into a healthy chili-spiced to perfection. One cup of Chili with kidney beans is 720 calories per serving made into a spicy stew containing meat, tomatoes, optimally kidney beans, including other seasonings consumed as a hearty dish.
Protein consumption is essential for human growth in the body as a vital part of maintaining health including weight loss. Proteins are the building blocks of amino acids the body uses to build and repair tissues in the body increasing lean muscle mass. According to the National Library of Medicine, protein intake is widely accepted for increasing endurance for people who want to increase physical performance. Protein deficiencies can occur when you do not consume enough protein for the body to function properly, which may lead to muscle weakness and cramping. Beans are seeds from the Fabaceae family commonly referred to as legumes, bean, or pea family. Beans offer an affordable source of protein vitamins, fiber, and iron that offers many health benefits for people worldwide. Most Americans are eating enough protein to meet their needs however some individuals fail to eat enough protein-rich foods. The body uses proteins to make hormones, fluids, other chemicals to form skin, cartilage, bone, blood, and muscles tissues. Consuming the recommended amounts of proteins plays a vital role in brain function elevating mood. Beans contain amino acids which are protein building blocks that the body uses to heal and repair bodily tissues including hair, skin, bone, and blood.
Beans Benefit Health
Building blocks of proteins usually made up of amino acids produce neurotransmitter chemicals the brain uses in cellular communication promoting optimal health. According to the DIR Dietary Reference, Intake protein recommendations include 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound, There are many types of beans you can use to cook with making them tender enough to eat in a wide variety of dishes. Daily recommendations for an average male is 56 grams per day and 46 grams of protein for the average woman. According to the Academy of Nutrition and Dietetics and the American Sports Medicine recommended that athletes increase their protein intake 1.2 to 2 grams of protein per kilogram of body weight. A 150-pound person amounts to 56 grams however studies indicate many physically active individuals do not consume enough protein throughout the day. Use the RDA calculator to determine your requirements for protein. Traditionally protein sources can be obtained from vegetable plants and animals, meats, and dairy products. Essential amino acids can not be made by the body it must be obtained from consuming foods high in protein providing the body with calories needed to create energy. Canned and frozen beans are readily available typically ready to consume after heating in a microwave or prepared on a stovetop until the vegetables are tender.
Prepare a hearty Bean & Chicken Soup perfect for any meal topped with sauteed mushrooms. Make a mirepoix dice one carrot, 2 stalks of celery, and one small onion. Saute the diced vegetables in a 6-quart pot in 2 tablespoons of olive oil on the stovetop for 2 minutes until the vegetables are tender. Add 6 cups of low sodium chicken stock to the mirepoix bring the liquid up to a simmer. Open 2, 16-ounce cans of navy beans drain the liquid from the can. Add the beans to the simmering stock. Dice 2 cooked chicken breasts then add it to the soup. Heat the ingredients to the desired temperature. Season with a pinch of salt and freshly ground black pepper. Serve the Hearty Bean and chicken soup in a bowl topped with sauteed mushrooms perfect for any meal.
Not all proteins are created equal as they vary in nutritional composition as indicated on nutrition labels. Compare different protein sources to make healthy dietary choices to ensure daily adequate protein consumption. The protein one egg white 3.6 grams, protein in one whole egg 6 grams, protein 4 ounces of chicken 25 grams of protein, protein in 4 ounces of tuna 25 grams, protein 25 walnuts 12 grams, protein 25 almonds 7 grams, protein 4 ounces of steak 28 grams, protein in 1 cup of lentils 18 grams, protein ground turkey 30 grams. One cup of lentils is 230 calories, 18 grams of protein per serving. Pea bean protein is a great source of vitamin C readily available in canned frozen or pea powdered form. One cup of peas is 118 calories per serving a good source of protein, vitamin C, Zinc, and other antioxidants that help strengthen your immune system. Generally, meat, fish, and eggs are considered complete protein sources. Nuts, beans, seeds, grains, and vegetables among other things incomplete proteins. There is nothing wrong with incomplete proteins however there are many high protein foods that are incomplete proteins. As long as you eat a sufficient variety of proteins each day to meet required protein consumption to help maintain a healthy weight. Beans are a great source of protein consumed as a side dish or added to soups, stews and often pureed for sauces.
Beans contain several vital nutrients including folate essential for overall health to make healthy red blood cells. Folate is a B vitamin naturally present in many foods used to treat or prevent folate deficiency anemia. In comparison one cup of black beans cooked from dried is 256 mcg per serving, one cup of canned red kidney beans is 613 calories, 131 mcg of folate per serving, and one cup of cooked lentils from dried is 230 calories, 358 mcg of folate per serving.
Dietary guideline recommendations suggest Americans consume proteins from a variety of sources containing nutrient-dense foods from both animal and plant proteins including beans. Dietary proteins do not contain the same nutritional values. Each gram of protein contains 4 calories and is categorized by the different amino acid complex they provide. Some of the most popular bean verities include red beans, pinto beans, navy beans, garbanzo beans, kidney beans, soybeans, black-eyed peas, green peas, black beans, lima beans. Complete proteins contain all essential amino acids in adequate amounts found in animal sources including meat, eggs, dairy, soy, and seafood. Incomplete protein sources do not contain enough amino acids making the protein balanced including sources found in, nuts, seeds, grains, and vegetables. Nutritional balance is key when choosing dietary proteins to boost metabolism to effectively burn off calories for weight loss. Beans are a great source of protein when cooked to perfection in any dish.
Cheers!
Patricia Lynn
Photo by Christina Rumpf on Unsplash
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