According to Chen Tsung Yu, a Taiwanese nutritionist, the nutritional components of various bean products are different and can be divided into grains, vegetables and proteins.(pbd Studio/Shutterstock)

Lose weight while gaining muscle – these beans trump the rest

Beans are an important source of protein and good for weight loss and muscle gain. Out of the dazzling array of bean products on the market, which one offers the most health benefits? According to Chen Tsung-Yu, a Taiwanese nutritionist, the nutritional components of various bean products can be categorized into grains, vegetables, and proteins. He also reminded the public that not all bean products are healthy foods, some are even surprisingly high in calories.

Chen Tsung-Yu pointed out that beans are rich in protein, dietary fiber and prebiotics (probiotics), and are also rich in phytochemical hormones, which have multifaceted benefits.

Beans protect the stomach and are good for women’s health

Beans are rich in prebiotics, including fiber, oligosaccharides and resistant starch, which can promote the growth of beneficial bacteria in the stomach and maintain gut health. In addition to increasing satiety and promoting gastrointestinal motility, fiber feeds the good bacteria in the gut. Oligosaccharides and resistant starches cannot be absorbed by the human body, but they can contribute to the growth of beneficial intestinal bacteria. It is normal to fart after eating beans because it is an overgrowth of digestive bacteria in the gut.

Phytochemical hormones in beans can support human health, especially soy isoflavones. In addition to improving cardiovascular health, lowering blood lipids and scavenging free radicals, isoflavones can also mimic estrogen, making you look more feminine. Postmenopausal women who consume more soy and bean products may improve night sweats, flushing, skin problems, and psychological stress induced by estrogen deficiency, and reduce the risk of breast cancer.

Chen Tsung-Yu also pointed out that phytoestrogens will not increase the risk of gynecological diseases. Food is natural, as long as it is not purified or artificial, it is safe; in addition, dietary fiber can indirectly reduce the uptake and absorption of estrogen in the intestinal tract.

The nutritional value of beans varies

There are a wide variety of beans on the market. Chen pointed out that different beans have different nutritional values ​​and can be categorized into protein, whole grain and vegetable.

(1) Protein: Soybeans, lentils, and dark soybeans are high in protein, and each 100 grams of dark soybeans contains up to 37 grams of crude protein.

(2) Whole grains: Snap peas, pinto beans, kidney beans, green peas, and lima beans are also high in protein, but they are more starchy, so eating too much can easily raise blood sugar. However, the nutrients are still much higher than regular white rice. He suggested that these bean foods can replace part of the staple food.

(3) Vegetables: bean sprouts and snow peas have the characteristics of low calorie and high fiber, and the protein content is two or three times that of ordinary vegetables .

Chen Tsung-Yu said that black soybeans have complete nutritional value and can be called the “Bean Stars”. (Shutterstock)

Compared with eating meat to replenish protein, Chen said eating beans to replenish protein has unique advantages, and dark soybeans, also known as “Bean Stars”, have the most nutrition. more complete. He concluded that eating beans has the following benefits:

(1) Low Fat

Unprocessed beans are lower in fat than beef and pork. If you need to increase muscle and reduce fat, beans are great choices.

(2) High in protein and easy to absorb

Vegetable proteins are often deficient in certain amino acids, and soy protein is one of the complete protein sources containing all essential amino acids. Soy has a very high utilization rate in the human body and can be converted into the amino acids we need through digestion and absorption. According to the Protein Digestibility Corrected Amino Acid Score (PDCAAS) analysis, soybeans score 0.9, which is close to the full score.

(3) No cholesterol

Generally, meat contains more or less animal cholesterol. Those concerned about cholesterol can choose beans as an additional source of protein, and beans contain special plant sterols, which may support cardiovascular health.

(4) Dark soybeans have the most complete nutrition

Compared to soy, dark soy protein lacks less methionine, which is generally lacking in beans, and other nutrients are also more complete. The skin of black soybeans also contains many phytochemicals. Its multiple functions make it the star of beans.

(5) Reduces Risk of Acne

Many fit people use whey protein to increase muscle mass, but some people may suffer from allergies and acne, believed to be linked to the secretion of insulin-related hormones, and these people have improved after ingesting vegetable proteins.

(6) Beneficial for Chronic Diseases

Studies have shown that for patients with high blood pressure, high blood sugar, chronic kidney disease, and cardiovascular disease, eating protein foods helps improve. Currently, there are rumors that eating beans causes gout, but this is not true. Conversely, studies have shown that consuming bean products can adjust plasma protein levels, promote uric acid excretion, and reduce gout attacks.

(7) Suitable for the elderly

For older people with bad teeth, it is easier to eat beans than meat, such as tofu and soy milk.

Epoch Times Photo
For older people with bad teeth, it is easier to eat beans than meat, such as tofu and soy milk. (Karen Sarraga/iStock)

Bean products can be satiety-boosting snacks

Chen Tsung-yu suggested that eating bean snacks can help gain muscle, reduce fat, and reduce calorie intake. He recommends the following bean products:

(1) I am milk

(2) Dried black soybeans, dried soybeans

(3) Bean & Nut Snack Mix

(4) Soy Sauce

(5) Tofu

He suggested that everyone can regularly put dried black soybeans and dried soybeans as a snack in the office, but snacks with few additives and condiments should be chosen. It is always ready to eat and healthy and eating them with tea can increase satiety. Adding beans to a nut snack with various ingredients provides more complete nutrients, but one packet a day, don’t overeat. In addition, soy milk is good to drink at breakfast and after exercise.

Don’t eat too many refried bean products

How can we make beans more nutritious? Chen suggested that boiling, baking, pan-frying, sautéing, grilling and other cooking methods with less oil should be applied, and frying the beans will easily destroy the nutrients inside. They are good to eat, but it is better to keep an eye on the quantity. Chen reminded us that bean products spoil easily, so everyone should always pay attention to the expiration date of the product.

Epoch Times Photo
Properly prepared, tofu can be one of the tastiest foods to come off the grill. (Joe Lingeman/TNS)

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