Beans: Protein or Carbohydrate or both?

💭 I know a lot of us were taught beans is protein…

💅 But…it isn’t!

🙊 Its a complex carbohydrate..

😳 It has about 20-25% protein, by weight when dry or uncooked and about 65-72% carbohydrate by weight when dry or uncooked.

😕 Now, the carbohydrate in the beans consist of 10-20% dietary fibre and about 85% starch..

🕵 That’s quite interesting right?

Especially since, starch is quickly absorbed to glucose in the digestive tract which is the same as what happens when you eat the likes of yam, rice, potatoes etc…

💁 I can understand how this would be a concern for those who are diabetic..and even those who are generally watching their glucose intake.

💃 But here is the good news, the starch in the carbohydrates found in beans is classified as ‘Resistant starch’ which means it doesn’t get broken down by the gastrointestinal fliuds in the digestive tract and actually finds its way to the large colon where it acts as food for the healthy bacteria there, also acts as bulking agent, and are effective in reducing constipation.

🎯 In summary, Beans has a low glycemic index, which just means, that it causes a very little rise in blood glucose in comparison with other starchy foods such as white rice, white bread, yam etc..

🏷This happens because, the starch in the beans isn’t metabolized by the small intestine, therefore reducing the amount of glucose released into the blood which invariably lowers the demand for insulin.

OK…I.hope I haven’t bored you out☺🤓🤓

🙋 I think the take home from all of these long talk is this….

1) Beans does contain a good amount of protein, but when pairing your beans with other foods such as ;
Garri, bread, yam, corn…keep in mind that you are increasing your carbohydrate intake, especially if you are on a diet monitoring your calories or glucose intake.

2) Other source of protein should be increased in our diet…such as meat, eggs and fish.

I hope this has been as eye opening to you as it was to me…

You can look up the links below for further reading on beans

https://www.hsph.harvard.edu/nutritionsource/2015/11/16/ask-the-expert-legumes-and-resistant-starch/

https://www.eatthis.com/high-protein-beans/#:~:text=Beans%20contain%20between%2021%20to,other%20sources%20of%20vegetable%20protein.

https://www.healthline.com/nutrition/healthiest-beans-legumes#TOC_TITLE_HDR_3

Thanks!