Discover the main nutritional differences between black, white, carioca and red beans
It is undeniable that the combination of rice and beans is Brazilians’ favorite when it comes to food. Popular and versatile, the bean It is also the main ingredient of many other dishes, such as soups, salads and even snacks, as it exists in different types and preparation methods.
Bringing together a series of beneficial properties for health, this legume comes in different versions such as black, white, red and carioca, each with specific nutrients, which makes the choice of a diversified diet even more relevant, with the frequent participation of all these varieties.
For those who do not yet know the nutritional properties and benefits deriving from the consumption of these foods, Josapar professionals, owner of the Tio João and Meu Biju brands, has gathered some relevant information about the cereals. Watch.
Types of beans
Black bean
Mainly used in traditional feijoada, black beans are most consumed in the southern and southeastern region. It has small, black grains. It is also widely used in Mexican cuisine, in dishes such as chili and burritos. With their most intense flavour, black beans are the variety richest in iron, have high concentrations of magnesium and folic acid, as well as small quantities of omega 3, a substance that increases good cholesterol (HDL) and protects the heart.
Borlotti beans
Among the most consumed in Brazil, carioca beans have a rounded shape, beige color with brown streaks, produce a good broth and cook quickly. Mainly consumed with white rice, it can also accompany red meats, chicken and fish. This grain is a good source of copper and molybdenum, a mineral responsible for a healthy metabolism, and phytonutrients, which help prevent certain types of cancer, such as stomach cancer. Its high fiber content also helps the intestinal tract.
White bean
It is mostly consumed in the south-eastern region, it has elongated and white grains. Ideal for preparing soups, salads and cassoulettes. Recently, white beans have started to be used in slimming diets, as they are rich in phaseolamin, a nutrient that makes it difficult to absorb carbohydrates transformed into sugar, which would be absorbed and stored as fat. For this purpose, the ideal would be to consume it in the form of bean flour. In addition to minerals such as zinc, calcium, magnesium and iron, the high presence of antioxidants in this type of bean reduces cellular aging, improves the appearance of the skin and strengthens the body, increasing immunity.
red bean
It is a bean with reddish grains, larger than black and carioca beans. Excellent accompaniment to salads and meats. It is also widely used in French cuisine, in the preparation of soups. This type of grain has vitamin K among its properties, essential for protecting the nervous system from free radical damage. Thanks to its high amount of fibre, it provides satiety and is an excellent option for those who want to lose weight. Its consumption is also linked to the reduction of migraines and kidney stones.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
