Beans are one of the popular sources of protein. It is a leguminous plant that are extremely nutritious and contains essential nutrients which serve different purposes for the proper growth of the body. We have varieties of beans some of much include; black beans, baked beans, kidney beans, white beans, brown beans etc. Today we would be discussing the Nigerian brown beans extensively. There are more than 100 varieties of beans known to man, and one of such is the Nigerian brown beans.
Nigerian brown beans are simply brown cowpeas which are grown and consumed in most of Sub-saharan Africa. This variety also exists as white cowpea. The beans are highly nutritious and packed with good amounts of carbohydrate, protein, and other nutritents.
Brown beans are an important crop which plays a vital role in the diets of Nigerians, as they are a major source of plant protein. This article discusses the nutritional value, and health benefits of Nigerian brown beans.
Nutritional value of Nigerian Brown Beans
The Nigerian brown beans is very rich in carbohydrates, proteins, dietary fiber and minerals like calcium, potassium, sodium, iron, zinc, manganese and copper. This variety of beans also has a very low glycemic index. Nigerian brown is said to have a glycemic index of 39.
Calorie content; One serving of brown beans contains about 245 calories.
Health benefits of Nigerian Brown Beans
1. Aids in weight loss
Due to their high fiber and low content, beans can keep you less hungry for a particular period of time, thereby reducing your food cravings. This can be good news for those trying to shed some pounds. [3]
2. Helps in digestion;
Beans is known to contain 2 kinds of fibers: the soluble fiber which makes you feel “full” and the insoluble fiber which aids in digestion, thereby preventing constipation. [1]
3. Contains so many nutrients
As mentioned earlier, beans contain varieties of nutrients like Vitamin B1, B6, E, K and minerals like calcium and selenium, which helps build strong bones and keeps the body refreshed.
3. Improves heart health
It has been proven that eating legumes; beans mostly could help reduce the risk of heart diseases by reducing LDL(bad cholesterol), blood pressure and inflammation since high cholesterol level is the cause of coronary diseases. [2]
4. Reduce the risk of Type 2 diabetes
The antioxidants and fiber present in beans helps to reduce the risk of getting type 2 diabetes. It may also be due to the low glycaemic index, which means that legumes has high burning carbohydrates which releases energy in a surge.
5. Boosts Energy
Brown beans also serve as a good protein boosters that’s increases the energy levels in the body. The carbohydrate content serves as fuel to power up the body to carry out daily activities
6. Good source of folate
Brown beans are essential for maintaining a healthy heart and brain. It also promotes the development of healthy cells. Other sources of folate include vegetables.
How to enjoy Nigerian brown beans
Brown beans can be prepared and consumed in a number of ways. And Nigerians have variety of methods of cooking and eating brown beans. It can be boiled and eaten alone, or combined with cereals such as rice or corn. Brown beans can also be mashed, prepared as soups, milled, fried as a fritter (akara)Â or steamed into a tasty pudding (moin-moin).
Conclusion
Though you may not be a lover of this healthy meal, it is advisable to consume a generous amount from time to time because of its amazing benefits. Beans can also be consumed in different ways such as beans porridge, moi moin, akara etc. These health benefits of Nigerian brown beans should convince you that there’s no way you won’t enjoy this healthy diet.
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Collins Nwokolo is a human physiologist, writer and health enthusiast. He loves writing helpful articles on health and fitness, which he enjoys sharing with everyone.
