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The Benefits of Fava or Broad Beans for Diabetics
Fava beans, as they are called in the Americas, 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 much enlarged pea pods. Each pod contains three to eight oval beans.
The term broad bean refers to cultivars with larger seeds that are grown for human consumption, while horse bean or broad bean refers to cultivars with smaller, harder seeds that are used mainly (but not exclusively) as animal feed.
The fava bean is a hardy plant. It can withstand harsh and cold climates.
Preparation of fava beans
Preparing fresh fava beans can be a bit of a chore.
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 pods, just run your fingernail along the seam of the pod to split the pod. Remove the beans. They are covered with a thick white skin that needs to be removed.
You can get rid of the skin by making a small cut along the edge of the bean with a sharp knife. This will allow the raw beans to pop. But this is a lot of work… bean by bean!
You can get around this by putting the beans in boiling salted water and parboiling them for about a minute and a half. Then put the beans in ice water to stop them from cooking. Now you can squeeze the beans directly from the skin. Still… making 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 sown in early spring, they will be ready by mid-summer.
Horse beans, on the other hand, are left to ripen fully. They are harvested in late autumn and can be eaten by humans as a legume, although they are most often used as animal feed.
Berries 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 into Ethiopia, northern India and China.
Fava beans can be eaten in a variety of ways. For example, you can steam them until soft and then toss them in fresh lemon juice. They are lovely in a mixed green salad. Mashed fava beans can be used as a spread on bread or crackers. The best are like foul medammes, which are very popular in Arabia as a breakfast food. It makes a great lunch.
Making voula medammes is really easy. Fry the finely chopped garlic and onion in a pan with an extremely small amount of extra virgin olive oil. Once the garlic has softened, add the fava beans and a little water. Bring to a boil and mash the beans with a wooden spatula. Once the porridge is hot, pour it into a bowl and serve with oatcakes (thin, sugar-free biscuits made from oats).
In some parts of Latin America, mashed fava beans are used as fillings in corn-based snacks. They are also used whole in vegetable soups.
Beans can also be dry-fried, causing them to split in half. Then you can season them to make a spicy 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 either raw or cooked just like spinach.
How nutritious are fava beans or beans?
The simple answer is… very nutritious.
Here is what you get in 100 grams of raw ripe seeds:
Energy… 1425 kJ (341 kcal)
Carbohydrates… 58.29 g
Dietary fiber… 25 g
Protein… 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 allowances for an adult.
As you can see from the above, fiber makes up 25% of fava beans. Another 26% is protein.
In addition, fava 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 best foods high in folic acid (vitamin B9). 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 consuming fava or beans
Fava beans do not directly help diabetics control their blood glucose levels. However, they help prevent or slow the development of certain adverse health conditions, many of which arise as a result of diabetes, such as:
risk of heart disease and stroke
weak immune system
development of osteoporosis
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 involving a total of 545 participants, magnesium supplements taken for up to 26 weeks resulted in a small reduction in diastolic blood pressure. However, 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 by at least three times the risk in the general population. So improving 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 beans contain significant amounts of copper, which helps boost your immune system.
Reduced energy… many diabetics experience a feeling of malaise. This continued fatigue may be due to a lack of iron, which is necessary for the formation of hemoglobin. Hemoglobin carries oxygen to cells throughout the body. Fava beans contain significant amounts of iron and eating them can help you get back into 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 U.S. National Library of Medicine reports that consuming forms 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 folic acid, which, in addition to being great for providing energy, has long been linked to helping reduce birth defects.
A meta-analysis of folic acid supplementation research, published in Scientific reports In 2015, the US National Institutes of Health found a positive association between folate supplementation and a reduced risk of congenital heart defects.
Birth defects often appear during the first weeks of pregnancy when many women may not 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 (childbearing age) consume 0.4 mg (400 μg) of folic acid each day to reduce the risk of birth defects, spine . bifida and anencephaly.
Engine malfunction… due to Parkinson’s disease, according to some studies, regular consumption of beans can help. Research published in the Journal of Clinical & Diagnostic Research examined the effects of eating fresh fava beans with their 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.
Adverse effects of consuming fava or beans
Fava beans are not the tastiest food on the planet. But spice them up a bit and they’re a joy to eat. 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 red blood cells. It is very rare.
This breakdown can be triggered by various infections, medications, stress and several foods such as fava beans. So if you have G6PDD, you must 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 medications interact adversely with other medications and certain foods, so you should avoid eating beans if you are taking these medications.
Despite all of this, it is a good idea to include beans in your diet unless you have a medical condition that can be negatively affected by beans, or if you are taking medications that may cause you to have an adverse reaction to beans.
However, if you can manage them without any health problems, you should take advantage of their potential to reduce the risk of heart disease and stroke in your diabetics, increase energy levels and immune system, support motor function and so on by eating beans. at regular intervals.
I enjoy a bowl of fava beans with garlic and onions for lunch at least once a week in the form of foul medammes.
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