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The Benefits of Fava or Broad Beans for Diabetics
Fava beans, as they are called in America, or broad beans, as they are more commonly called in Europe, Australia and New Zealand, have been part of the diet in the eastern Mediterranean since 6000 BC.
They grow in broad, leathery pods, like greatly enlarged pea pods. Each tail contains three to eight oval beans.
The term bean refers to cultivars with larger seeds that are grown for human consumption, while horse bean or field bean refers to cultivars with smaller, firmer seeds primarily (but not exclusively) used for animal feed.
Fava 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 beans, choose green pods that are firm and do not swell. Swollen pods can be old and often have a bitter taste.
To remove the beans from the pods, simply run a fingernail along the layer of the pod with your thumb to split it open. Remove the beans. They are wrapped in a thick white skin that needs to 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 come right out. But that’s a lot of hard work… bean to bean!
You can get around this by putting the beans in boiling salted water and boiling them for about a minute and a half. After that put the beans in cold water so that they stop boiling. Now you can squeeze the beans right out of their skins. However… making beans is hard work. It takes about 3 pounds or 1.5 kg of fava beans to get a full cup of beans.
Uses in the kitchen
Beans are usually eaten when they are young and tender. If they are planted in early winter, they can be harvested in mid-spring. If planted in early spring, they will be ready by mid-summer.
On the other hand, horse beans are left to fully ripen. They are harvested in late autumn and can be eaten by humans as pulses, although they are most commonly used as animal feed.
Beans were a staple food in ancient Mediterranean civilizations. They were especially popular among the ancient Egyptians, Greeks and Romans. They eventually spread along 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 tender and then toss them in fresh lemon juice. They are nice in a mixed green salad. Bean puree can be used as a spread on bread or crackers. They are at their best as medammes, which is very popular as a breakfast dish in Arabia. Makes a great lunch.
Making full medamme is really easy. Fry the garlic and finely chopped onion in a pan using an extremely small amount of extra virgin olive oil. Once the garlic has softened, add the beans and a little water. Bring to a boil and mash the beans with a wooden spatula. Once warm, pour into a bowl and serve with oatcakes (thin, sugar-free cookies made from oats).
In parts of Latin America, roasted fava beans are used as a topping in corn-based foods. They are also used whole in vegetable soups.
Beans can also be dry-fried, causing them to split. You can then season them to produce a delicious and 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, raw or cooked in the same way as spinach.
How nutritious are fava beans?
The simple answer is… very nutritious.
Here’s what you get in 100 grams of raw roasted 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 = microgram… mg = milligrams… IU = International Unit
Percentages refer to recommended daily amounts for an adult.
As you can see from the above, dietary fiber makes up 25% of fava beans. Another 26% consists of protein.
In addition, beans are particularly rich in micronutrients such as B vitamins, especially folate and thiamin. Beans are also full of phosphorus, manganese, magnesium and iron.
Fava beans are one of the richest folate (vitamin B9) foods around. Folate helps metabolize your energy, supports your nervous system, and keeps your red blood cells healthy. It is also a must for pregnant women.
Benefits of eating fava beans
Fava beans do not directly help diabetics control their blood glucose. But they help prevent or slow the development of some adverse medical conditions, many of which arise because of diabetes, such as:
the risk of heart disease and stroke
weak immune system
the development of osteoporosis
poor engine function
risk of birth defects
hypertension… 85% of diabetics suffer from high blood pressure. Studies show that magnesium can lower blood pressure. Beans are loaded with magnesium.
According to a meta-analysis of 12 clinical trials covering a total of 545 participants, magnesium supplements taken for up to 26 weeks resulted in a small reduction in diastolic blood pressure. But another study showed 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 in 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 very susceptible to disease and infection. White blood cells destroy disease-causing pathogens and help eliminate free radicals 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, which is required to produce hemoglobin. Hemoglobin carries oxygen to cells throughout your body. Fava beans contain significant amounts of iron and consuming them can help get you back in your stride.
Development of osteoporosis… can be prevented to some 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 spine bone loss in older women.
Risk of birth defects… can be reduced with folate (vitamin B9). Beans contain very significant amounts of folate, which, in addition to being great for providing energy, has long been linked to reducing 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 supplements and reduced risk of congenital heart defects.
Birth defects often occur during the first few weeks of pregnancy at a time when many women may not even know they are pregnant.
The Centers for Disease Control and Prevention and the US Public Health Service recommend that all women between 15 and 45 years of age (childbearing age) consume 0.4 mg (400 μg) of folic acid daily to help reduce the risk of birth defects, spina. bifida and anencephaly.
Poor engine performance… due to Parkinson’s disease can be helped by regularly eating beans, according to some studies. Research published in the Journal of Clinical & Diagnostic Research looked at the effects of eating fresh fava beans with their outer skins, fava beans dissolved in alcohol and water, and dried sprouted beans.
The researchers found that increasing the levels of the amino acids L-dopa and C-dopa in the bloodstream from the beans caused a significant improvement in the motor performance of Parkinson’s patients, without any side effects.
Side effects of eating fava beans
Fava beans are not the most delicious food on the planet. But spice them up a bit and they’re a joy to eat. Most people tolerate them very well.
Some people are allergic to beans. However, cooking 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 a breakdown of red blood cells. It is very rare.
This breakdown can be caused by a variety of infections, medications, stress, and certain foods such as beans. Thus, if you have G6PDD, you should avoid eating beans.
Monoamine oxidase inhibitors (MAOIs) are a class of drugs that have a long history of use in the treatment of depression. These drugs interact unfavorably with other drugs and certain foods, so if you are using these drugs you should avoid eating beans.
Despite all this, it’s a good idea to add beans to your diet unless you have a medical condition that could be adversely affected by beans or you’re taking medication that could cause you to have an adverse reaction to 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, boost your energy levels and your immune system, help motor function and so on, consuming beans. on a regular basis.
For lunch I enjoy a bowl of beans braised with garlic and onions at least once a week in the form of medamme.
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