Broad Beans: Uses, Benefits And Role In Weight Loss
Broad beans are one of the most popular staples in Egyptian cuisine. However, their fame goes beyond Egyptian cuisine to other global dishes. They are known globally as one of the superfoods for an excellent reason. Broad beans offer many benefits, from nutrition to health and weight management. Yet they are some of the least talked about superfoods.
That is why we have provided detailed insight into the health benefits of broad beans, their uses, their role in weight loss, and how they can be incorporated into your diet through meal planning in this blog.
What Are Broad Beans?
Broad beans, also known as Fava beans, are green pod legumes. They are a popular staple in Egyptian cuisine and one of the global superfoods due to their nutritional profile, which is rich in vitamins, minerals, and more.
Regarding taste and texture, board beans have a sweet, earthy flavour and firm, crisp pods. They are native to North Africa and parts of South Asia and are one of the best sources of proteins and carbohydrates.
Let's look into the nutritional benefits of broad beans in detail.
Nutritional Value Of Broad Beans
The nutritional value of broad beans is very high. They boast many proteins, carbohydrates, vitamins, and minerals essential for health promotion.
The most notable nutritional benefits of broad beans you gain from consuming 1 cup are proteins, carbohydrates, and vitamins A, B-6, C, E and K, which are essential in functioning at the cellular level. Check out the benefits of vitamin K and Vitamin D in our blog here.
Additionally, broad beans have nutritional benefits, including minerals such as folate, antioxidants, and high fibre content, making them worthy of inclusion in your diet and weight management plans.
Health Benefits Of Broad Beans
Helps Prevent Birth Defects
As mentioned, one of the broad beans benefits is that they are rich in folate, a nutrient that helps promote foetal health and development. This is because folate is vital in the formation of cells and organs. An expecting mother requires an extra amount of folate-rich foods, and broad beans are an excellent source to supplement the intake of folate for pregnant women, thus contributing to a healthy pregnancy.
Helps Better Bone Health
Magnesium, copper, and calcium are the primary nutrients that Magnesium health. Calcium is one of the primary minerals essential for forming and upkeep bones. Magnesium helps calcium in the body and is responsible for bone metabolism.
Together, these two minerals help create and maintain the skeletal structure of our body. One of the benefits of broad beans or fava beans is that they are rich in these nutrients; thus, adding them regularly to your diet helps better your bone health.
Act As an Immunity Booster
Studies show that regular consumption of broad beans boosts your immune system. One of the health benefits of broad beans is that they are abundant in antioxidants due to their Vitamin C content.
Vitamin C boosts immunity by stimulating the production of white blood cells. Broad beans are a must-have legume for immune boosting if you're vegetarian or following diet plans such as vegan meals, keto diets, and more.
Anaemia Symptoms Prevention
Broad beans' most notable nutritional value is that they are an iron-rich legume. Iron is the mineral needed for the production of the protein called haemoglobin. Haemoglobin is essential for the production of red blood cells in our body. Anaemia is an illness that shows a deficiency of red blood cells or haemoglobin due to iron deficiency, causing fatigue and weakness.
This symptom can be prevented by regularly including fava beans in your diet. Interestingly, these legumes also help absorb iron into your body due to the presence of vitamin C. They are a perfect legume to add to your meals if you're suffering from iron deficiency and for expecting mothers.
Uses Of Broad Beans
Use Of Broad Beans In Weight Loss
Fava bean and broad bean benefits do not end with its health-related aid. They are also helpful in weight management, especially for weight loss. The use of broad beans in weight loss diets comes from their high fibre and low-fat, low-calorie content. The presence of loads of fibre helps you feel full faster without losing the essential nutrients, thus curbing hunger. Additionally, the use of broad beans in weight loss stems from their being a protein-rich source, which helps maintain the muscle while supporting you in your weight loss journey.
Adding 1 or 2 cups of broad beans in meal plans and snacks regularly, along with other citrus fruits, can help you achieve your goal quickly. Properly planning your meals to be balanced and meet your needs is essential to achieving the desired results. Check out VMeals' weight loss meal plans in Dubai, which help you prepare custom daily meals for your goals with essential vegetables, fruits like kiwis, and legumes such as broad beans and green beans.
Is Culinary Versatile
Another appealing use of broad beans is that they are versatile in cooking. You can utilise it in soups, salads, gravies, pizzas, pasta and other side dishes. This is due to their mild earthy flavour and crisp texture, allowing it to complement various dishes and cuisines.
Moreover, if you are looking for legumes to add to your vegan and vegetarian meals due to their high nutrient profile, we also provide vegetarian meal plans in Dubai. Check out more of our meal plans in Abu Dhabi and across the UAE, such as keto, vegan, and meal prep, that include Indian dishes with delivery options for your convenience.
Side Effects Of Broad Beans
Broad beans' side effects primarily affect people with specific medical issues. Individuals lacking an enzyme called glucose-6-phosphate dehydrogenase (G6PD) may experience favism, a severe reaction that can result in hemolytic anaemia. The signs and symptoms include jaundice, exhaustion, and dyspnea.
The high fibre content of broad beans might lead to digestive problems, especially for people not used to eating a lot of fibre, like gas, bloating, and stomach cramps. In rare cases, allergic reactions might cause hives, breathing difficulties, swelling, and itching. You can minimise these adverse effects by gradually introducing and thoroughly boiling broad beans.
FAQs: Broad Beans Uses & Benefits
Should broad beans be soaked before cooking?
If you have purchased dried broad beans, you should soak them in clean water for some time, preferably overnight, before cooking. As it helps reduce the cooking time and improve digestibility. Soaking before cooking also helps retain broad bean benefits.
Are broad beans fatty?
Board beans are one of the least fatty legumes in the world. They have low fat and calories and, therefore, an incredible addition to your weight loss diet plans, especially if you're on a vegetarian or vegan diet.
What are some popular broad bean dishes?
Some of the most common green bean dishes are parmesan, casserole, One of the many uses of broad beans is that they are incredibly versatile in the kitchen. These beans help cook various cuisines, such as European, Asian, Mediterranean, and Middle Eastern dishes.
Some popular dishes are ful medames and broad bean hummus, Zuppa Di fava (Fava bean soup), broad bean stir fry, and Habas con jamon.
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