Stefania Montori and Lucia De Carolis talk to us in this monthly column about how, through proper nutrition, we can take care of the environment. Stefania, in the second part of the story, continues to tell the story of eco-sustainable beans: "From a nutritional point of view, the bean is a food rich in vegetable proteins, devoid of the fats that normally accompany animal proteins, making it suitable for diets with a low cholesterol content.
The fiber content also facilitates intestinal motility. The percentages vary according to the variety, but it can be said that for 100g of cooked product, there is a percentage of protein between 8 and 20%. Beans have 364 calories per 100 grams.
Equipped with excellent nutritional values, they are rich in carbohydrates; they also have a reduced fat content while their peel is rich in fiber, useful for promoting intestinal transit and providing various benefits. Beans are known for their high protein content: they are, therefore, an important food for those who follow a vegetarian or vegan diet and are an excellent alternative to meat.
They also contain many macro elements (phosphorus, iron, potassium) and micro elements (calcium, vitamins A, B and C) very useful for the body. They are also rich in lecithin, a phospholipid that promotes the emulsion of fats, avoiding accumulation in the blood and reducing cholesterol.
Beans are rich in iron, but it must be remembered that this iron, of better quality than that coming from meat, is less assimilable, due to substances such as oxalates and phytates. To increase its intake, and therefore be able to count on this precious reserve of iron, a mineral essential for the synthesis of hemoglobin and myoglobin and for strengthening the immune system, it is advisable to also have a source of vitamin C at the table.
A nice citrus juice, but also other vegetables that are rich in it, such as peppers, will be useful for this purpose. Legumes mean carbohydrates given by starches, vegetable proteins, fibers: regular intake is a valuable ally in the prevention of diseases and cancers of the colon, prostate and breast.
The minerals contained are very useful, which are not only iron: we also find calcium, magnesium, zinc, potassium and the B vitamins. For some time some American scholars, who have conducted a serious scientific investigation, have affirmed that eating beans can be useful.
also to lower cholesterol, even if they have not yet discovered what is the mechanism that determines this reduction."