Beans are very interesting from a nutritional and environmental point of view. Similarly to other legumes, they help control appetite due their high protein, fiber and complex carbs contents.
Contrary to popular belief, beans have a low energy content (approx. 100 kcal per 100g) and are low in fat, while providing a small amount of omega-3 fatty acids. They are an excellent source of vitamins, minerals and antioxidants, namely, folic acid, B vitamins, iron, zinc, calcium, flavonoids, phytic acid and phenolic compounds.
It is important to mention that beans should be combined with cereals, such as rice, so as to optimize protein utilization.
There are several varieties of beans – butter beans, red beans, black-eyed beans, white beans, black beans, pinto beans – that can be included in our diet in various dishes/preparations.