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Updated 27 February 2013

Beans

Beans can reduce the risk of heart disease, stabilise blood sugar levels and are an important source of vitamins, minerals (potassium in particular) and phytonutrients.

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Beans can reduce the risk of heart disease, stabilise blood sugar levels and are an important source of vitamins, minerals (potassium in particular) and phytonutrients. They can also help to prevent or combat anaemia.

Canned beans lose most of their vitamins, but not their minerals. Kidney beans must be cooked for at least ten minutes to neutralise a harmful substance they contain.

If beans are used to replace protein in a meal, 55g of dry beans are sufficient. If eaten to reduce cholesterol or blood fat levels, 100g of dry beans are recommended.


Calories 103
Potassium 420 mg
Fibre 6,7 g
Calcium 37mg
Folate 42mcg
Iron 2,5mg
Protein 8,4 g
Zinc 1mg
Per 100g cooked red kidney beans (different kinds of beans often have very similar nutritional values.
 
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