Beans also know as Cowpea, is an important source of protein in the diet of families especially in developing countries such as Nigeria. There are over 40,000 varieties of beans in the world and more are still discovered by the day but we have only three common varieties in Nigeria; the Olo, Oloyin and Drum as they are commonly called.
Beans are high in protein, complex carbohydrates, folate and iron. It contains significant amount of fiber. All these help to control or prevent diabetes. Let's break this down;
Why is beans a Superfood?
*Carbohydrates: as previously said, beans contains complex carbohydrates which prevents spikes in blood sugar level when consumed. Release of sugar is slow and gradual.
*Protein: the breakdown of protein takes a longer time than carbohydrates which is why it is not strictly monitored in a diabetic diet. Beans is quite rich in this.
*Fiber: Fiber-rich foods helps to slow down the rate of digestion. Diabetic patients are always advised to eat more of vegetables because of this. Beans contain both soluble and insoluble fiber which can help reduce the rate of release of sugar into the blood.
*Vitamin and Minerals: Beans is rich in folate, iron, potassium, magnesium and calcium which are essential in the proper functioning of the body.
Beans is relatively cheaper to the other sources of protein to the diet such as beef and with all these super benefits, you should have it in your meal more than once a week. If you're a new eater, it is advised that you introduce it slowly.
TIP: To reduce bloating, soak your raw beans for at least 8 hours before cooking.
