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The Benefits of Fava or Broad Beans for Diabetics
Beans, as they are called in the Americas, or broad beans, as they are more commonly called in Europe, Australia and New Zealand, have been part of a diet in the eastern Mediterranean since about 6,000 BC
They grow in broad, leathery pods, like greatly enlarged peas. Each pod contains three to eight oval beans.
The term broad bean refers to the larger-seeded cultivars that are grown for human food, while horse bean or broad bean refers to cultivars with smaller, harder seeds mostly (but not exclusively) used for forage.
The bean is a hardy plant. It can withstand harsh and cold climates.
Preparation of beans
Preparing fresh beans can be a bit of a pain.
When buying the beans, choose green pods that are firm and not puffy. The swollen pods may be old and often have a bitter taste.
To remove the beans from the pods, simply run your thumb along the seam of the pod to open it. Scoop out the beans. They are wrapped in a thick white skin that must be removed.
You can remove the skin by using a sharp knife to make a small slit along the edge of the bean. This will allow the raw bean to pop out. But this is a lot of hard work… bean by bean!
You can get around this by placing the beans in boiling salted water and cooking them for about a minute and a half. After that put the beans in ice cold water so they stop cooking. Now you can squeeze the beans right out of their skins. However… preparing beans is hard work. It takes about 3 lbs. or 1.5 kg of fava beans to get one full cup of beans.
Broad beans are usually eaten while they are young and tender. If they are planted in early winter, they can be harvested in mid-spring. If they are sown in early spring, they will be ready in mid-summer.
Horse beans, on the other hand, are left to fully ripen. They are harvested in late autumn and can be eaten by humans as pulse, although they are most often used as animal feed.
Broad beans were an important food in the ancient civilizations of the Mediterranean. They were especially popular among the ancient Egyptians, Greeks and Romans. They eventually spread down the Nile Valley to Ethiopia, northern India and China.
Fava beans can be eaten in a variety of ways. For example, you can steam them until they are soft and then toss them in fresh lemon juice. They are beautiful in a mixed green salad. Refried beans can be used as a spread on bread or crackers. They are best as fúl medammes, which is very popular as a breakfast dish in Arabia. It makes a great lunch.
Making fúl medames is really easy. Fry finely chopped garlic and onion in a pan using an extremely small amount of virgin olive oil. When the garlic is softened, add the beans and a little water. Boil and mash the beans with a wooden spatula. Once the goo is hot, pour it into a bowl and serve with oatcakes (thin, sugar-free crackers made from oats).
In parts of Latin America, mashed beans are used as fillers in corn-based snacks. They are also used whole in vegetable soups.
The beans can also be dry-fried, causing them to split. You can then season them to produce a delicious, crunchy snack that is popular in northern Iran, Malaysia, Thailand, China and Latin America.
The unripe pods can also be cooked and eaten. In addition, the young leaves of the plant can be eaten, either raw or cooked in the same way as spinach.
How nutritious are fava beans?
The simple answer is… very nutritious.
This is what you get in 100 grams of raw ripe seeds:
Energy… 1,425 kJ (341 kcal)
Carbohydrates… 58.29 g
Dietary fiber… 25 g
Protein… 26.12 g
Thiamine (B1)… 0.555 mg… 48%
Riboflavin (B2)… 0.333 mg… 28%
Niacin (B3)… 2,832 mg… 19%
Vitamin B6… 0 366 mg… 28%
Folate (B9)… 423 μg… 106%
Vitamin C… 1.4 mg… 2%
Vitamin K… 9 μg… 9%
Calcium… 103 mg… 10%
Iron… 6.7 mg… 52%
Magnesium… 192 mg… 54%
Manganese… 1,626 mg… 77%
Phosphorus… 421 mg… 60%
Potassium… 1,062 mg… 23%
Sodium… 13 mg… 1%
Zinc… 3.14 mg… 33%
μg = micrograms… mg = milligrams… IU = International units
The percentages refer to the recommended daily amounts for an adult.
As you can see from the above, dietary fiber consists of 25% beans. Another 26% consists of protein.
In addition, beans are particularly rich in micronutrients such as the B vitamins, especially folate and thiamin. The beans are also full of phosphorus, manganese, magnesium and iron.
Fava beans are one of the best high-folate (vitamin B9) foods around. Folate helps metabolize your energy, supports your nervous system and keeps red blood cells healthy. It is also a must for pregnant women.
Benefits of eating fava beans or beans
Fava beans do not directly help diabetics control their blood glucose. But they help prevent or slow down the development of some adverse medical conditions, many of which appear as a result of diabetes, such as:
risk of heart disease and stroke
weak immune system
development of osteoporosis
poor motor function
risk of birth defects
Hypertension… 85% of diabetics suffer from high blood pressure. Studies show that magnesium can lower blood pressure. Broad beans are loaded with magnesium.
According to a meta-analysis of 12 clinical trials covering 545 participants in total, magnesium supplements taken for up to 26 weeks resulted in a small reduction in diastolic blood pressure. But another study proved that better results are achieved when magnesium supplements are combined with magnesium-rich vegetables and fruits.
Heart disease and stroke… hypertension and diabetes increase the risk of heart disease and stroke at least three times compared to the risk among the general population. Thus, improvements in your blood pressure will reduce your risk of suffering a heart attack or stroke.
Weak immune system… is another consequence of diabetes. Healthy white blood cells are necessary to support a strong immune system because without them your body is highly susceptible to disease and infection. White blood cells destroy pathogens that cause disease and help eliminate free radicals found in your body.
Copper helps maintain healthy blood cells, and beans contain significant amounts of copper thus helping to strengthen your immune system.
Reduced energy… many diabetics experience a feeling of sluggishness. This constant fatigue may be due to a lack of iron needed to produce hemoglobin. Hemoglobin carries oxygen to the cells throughout your body. Fava beans contain significant amounts of iron and their consumption can help put a pep back in your step.
Development of osteoporosis… can be prevented to an extent with manganese. Manganese helps increase bone mass and helps reduce calcium deficiency. Fava beans contain significant amounts of manganese. The US National Library of Medicine suggests that consuming forms of manganese along with calcium, zinc and copper may help reduce spinal bone loss in older women.
Risk of birth defects… can be reduced by folate (vitamin B9). Broad beans contain very significant amounts of folate which, in addition to being excellent for providing energy, has long been associated with helping to reduce birth defects.
A meta-analysis of research on folic acid supplementation, published in Scientific Reports from the US National Library of Medicine National Institutes of Health in 2015, found a positive association between folate supplementation and a decreased risk of congenital heart defects.
Birth defects often occur during the first few weeks of pregnancy at a time when many women may not know they are pregnant.
The Center for Disease Control and Prevention and the US Public Health Service recommend that all women between 15 and 45 years of age (childhood) consume 0.4mg (400μg) of folic acid daily to help reduce the risk of birth defects, spine. bifida and anencephaly.
Poor motor function… due to Parkinson’s disease can be helped by eating beans regularly, according to some studies. Research published in the Journal of Clinical & Diagnostic Research examined the effects of eating fresh beans with their outer shells, beans dissolved in alcohol and water, and dried sprouted beans.
The researchers discovered that the increase in the levels of the amino acids L-dopa and C-dopa in the bloodstream of the beans led to a significant improvement in the motor performance of patients with Parkinson’s, without any side effects.
Side effects of eating fava or beans
Fava beans are not the tastiest food on the planet. But spice them up a bit and they are a pleasure to eat. Most people tolerate them very well.
Some people are allergic to beans. However, cooking the beans thoroughly can help reduce the risk of an allergic reaction.
Eating beans can be very harmful if you have glucose-6-phosphate dehydrogenase deficiency. G6PDD is an inborn problem with your metabolism that predisposes you to the breakdown of your red blood cells. It is very rare.
This breakdown can be triggered by various infections, medications, stress and some foods such as beans. So if you have G6PDD, you should avoid eating beans.
Monoamine oxidase inhibitors (MAOI) are a class of drugs that have a long history of use in the treatment of depression. These drugs interact adversely with other medications and certain foods, so if you use these drugs, you should avoid eating fava beans.
Despite all of this, it’s a good idea to add beans to your diet unless you have a medical condition that can be negatively affected by the beans, or you’re taking medication that can cause you to have an adverse reaction to the beans.
But if you can handle them without any health problems, you should take advantage of their potential to reduce your diabetes risk of heart disease and stroke, increase your energy levels and immune system, help your motor function and so on, by consuming beans. regularly
I enjoy a bowl of beans laced with garlic and onion for lunch at least once a week in the form of fúl medames.
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