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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 around 6,000 BC.
They grow in broad, leathery pods, like greatly enlarged pea pods. Each pod contains three to eight oval beans.
The term bean refers to the larger-seeded varieties grown for human consumption, while the legume or broad bean refers to the smaller, harder-seeded varieties that are mainly (but not exclusively) used for animal feed.
Fava beans are a hardy plant. It can withstand harsh and cold climates.
Preparation of fava beans
Preparing fresh fava beans can be a bit of a pain.
When buying beans, choose green pods that are firm and not bulging. Bulging pods can be old and often have a bitter taste.
To remove the beans from the pod, just run your fingernail along the seam of the pod to open it. Remove the beans. They are wrapped in a thick white skin that needs to be removed.
You can get rid of the skin by making a small slit along the edge of the grain with a sharp knife. This will allow the raw beans to pop right out. But this is a lot of hard work… one bean at a time!
You can get around this by putting the green beans in boiling salted water and boiling them for about a minute and a half. After that, put the beans in ice cold water to stop cooking. Now you can squeeze the beans right out of the shell. Still… preparing beans is hard work. It takes about 3 pounds or 1.5 kg of fava beans to make one full cup of beans.
Beans are usually eaten when they are young and tender. If planted in early winter, they can be harvested in mid-spring. If they are sown in early spring, they will be ready by mid-summer.
Horse beans, on the other hand, are left to fully mature. They are harvested in late fall and can be eaten by humans as legumes, although they are most often used as animal feed.
Beans were a staple food in the ancient civilizations of the Mediterranean. 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 they are soft, then toss them in fresh lemon juice. They are wonderful in a mixed green salad. Pureed fava beans can be used as a spread for bread or crackers. They are best as fúl medammes, which is very popular as a breakfast dish in Arabia. Makes a great lunch.
Making fúl medammes is really simple. Fry finely chopped garlic and onion in a pan using an extremely small amount of virgin olive oil. When the garlic has softened, add the fava beans and a little water. Bring to a boil and mash the beans with a wooden spatula. When the mixture is heated, pour it into a bowl and serve with oatmeal cookies (thin sugar-free oat cookies).
In parts of Latin America, mashed beans are used as a filling for corn-based snacks. They are also used whole in vegetable soups.
Beans can also be dry-fried, which will cause them to open. You can then season them to produce a salty, crunchy snack that is popular in northern Iran, Malaysia, Thailand, China and Latin America.
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 or beans?
The simple answer is… very nutritious.
Here’s what you get in 100 grams of raw ripe seeds:
Energy… 1,425 kJ (341 kcal)
Carbohydrates… 58.29 g
Dietary fiber… 25 g
Fats… 1.53 g
Proteins… 26.12 g
Thiamin (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 makes up 25% of fava beans. Another 26% consists of protein.
In addition, fava beans are particularly rich in micronutrients such as B vitamins, especially folic acid and thiamin. Beans are also full of phosphorus, manganese, magnesium and iron.
Fava beans are one of the best foods high in folate (vitamin B9). Folate helps with your energy metabolism, supports your nervous system and keeps your red blood cells healthy. It is also mandatory for pregnant women.
Benefits of eating fava beans
Fava beans do not directly help diabetics with blood glucose control. But they help prevent or slow the development of certain harmful health conditions, many of which are caused by 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. Research shows that magnesium can lower blood pressure. Beans are full of magnesium.
According to a meta-analysis of 12 clinical trials involving 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 found that better results were achieved when magnesium supplements were combined with magnesium-rich vegetables and fruits.
Heart disease and stroke… hypertension and diabetes increase the risk of heart disease and stroke by at least three times the risk in the general population. Thus, improvements in your blood pressure will reduce your risk of heart attack or stroke.
Weak immune system… is another consequence of diabetes. Healthy white blood cells are essential 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 found in your body.
Copper helps maintain healthy blood cells, and green beans contain significant amounts of copper to help boost your immune system.
Reduced energy… many diabetics feel sluggish. This constant fatigue may be due to a lack of iron, which is needed for the production of hemoglobin. Hemoglobin carries oxygen to cells throughout the 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 by 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 a form 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). Beans contain very significant amounts of folate which, in addition to being great for providing energy, has long been associated with reducing birth defects.
A meta-analysis of studies on folic acid supplementation, published in Scientific Reports A 2015 National Institutes of Health study by the US National Library of Medicine found a positive association between folate supplementation and a 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 the ages of 15 and 45 (of childbearing age) consume 0.4 mg (400 μg) of folic acid daily to reduce the risk of birth defects, spine. bifida and anencephaly.
Poor motor function… 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 consuming fresh fava beans with the outer shell, fava beans dissolved in alcohol and water, and dried sprouted fava beans.
The researchers found that increasing the levels of the amino acids L-dopa and C-dopa in the bloodstream from fava beans caused a significant improvement in the motor performance of patients with Parkinson’s disease, without any side effects.
Side effects of fava or bean consumption
Fava beans are not the tastiest food on the planet. But spice them up a bit and they’ll enjoy eating them. Most people tolerate them very well.
A few people are allergic to fava 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 the breakdown of your red blood cells. It’s very rare.
This breakdown can be triggered by various infections, medications, stress and a few foods such as fava beans. Therefore, if you have G6PDD, you must avoid eating beans.
Monoamine oxidase inhibitors (MAOIs) are a class of drugs that have long been used to treat depression. These medications have adverse interactions with other medications and certain foods, so if you are using these medications 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 could be adversely affected by beans or are taking medications that may cause an adverse reaction to beans.
But if you can handle them without any health problems, you should take advantage of their potential to reduce the risk of heart disease and stroke in diabetics, boost your energy levels and immune system, help your motor function, and so on, by consuming beans. on a regular basis.
At least once a week for lunch I enjoy a bowl of fava beans laced with garlic and onion in the form of fúl medammes.
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