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Beans and peas can be classified as either vegetable or protein meals.
Beans are extracted from a pod that belongs to the family Fabaceae, commonly called legumes. A legume is a plant that produces “fruit” within a pod and beans come from pods.
Botanically, beans are fruits, but they can be considered both a fruit and a vegetable. However, beans are commonly offered and consumed as a vegetable in the world.
- Beans and peas are classified as a subset of the vegetable group by the United States Department of Agriculture (USDA).
- According to the USDA Food Patterns, beans and peas can be classified as part of the Protein Foods Group.
- Hence, beans and peas can be classified as either vegetable or protein meals.
What are the differences between legumes and other vegetables?
Though legumes belong to the same botanical family as vegetables, legumes are harvested as dry grains unlike vegetables, which are harvested as a whole or part of a plant.
Nutrition
- Legumes are rich in nitrogen, starch, plant-based protein, and fiber. Legumes contain nitrogen-fixing bacteria, so they add nitrogen to the soil. Legumes aid digestion and lower blood cholesterol levels in the body. They have a low glycemic index.
- Vegetables are rich in antioxidants, vitamins, minerals, and water. Vegetables do not contain any bacteria. They take nitrogen from the soil for growth. Vegetables constitute a major part of the diet and provide the necessary nourishment for the body.
Serving
- Legumes should be consumed at least two times a week. Excessive legume consumption may cause flatulence.
- It is recommended to have at least three servings of vegetables per day.
Are beans considered a healthy food?
All beans are legumes, but all legumes are not beans.
- Beans and peas are high in plant protein, vitamins, and fiber and contain additional minerals, such as iron and zinc, which makes them one of the healthiest superfoods.
- Beans have high protein content similar to meat, poultry, and eggs, thus they are classified as part of the Protein Foods Group.
Many people think of beans and peas as meatless alternatives. They are, nonetheless, classified as a vegetable because they are high in dietary fiber and minerals, such as folate and potassium. These nutrients, which are commonly lacking in many Americans' diets, can be present in other vegetables.
Consuming beans and peas are suggested for everyone, especially those who regularly consume meat, poultry, and fish, due to their high vitamin content. Beans can be utilized as a component in a meal, side dish, or the main element in a meal.
10 kinds of beans
1. Black beans
Black beans have a smooth texture and mild flavor. They have a lower glycemic index than many other high-carb foods, which helps decrease the blood sugar surge that happens after eating. For extra protein, toss them into salads, soups, casseroles, or tacos. They are a nutritious alternative to meat and even flour.
Water
65.7 grams
Calories
132 kcal
Carbohydrates, by the difference
23.7 grams
Fiber, total dietary
8.7 grams
Protein
8.86 grams
Total lipid
0.54 grams
Ash
1.15 grams
Sugars, total including Nutrition Labeling and Education Act (NLEA)
0.32 grams
Calcium
27 mg
Iron
2.1 mg
Vitamin B6
0.069 mg
Folate, total
149 µg
Potassium
277 mg
Sodium
269 mg
Zinc
1.12 mg
Copper
0.209 mg
Manganese
0 mg
Phosphorus
104 mg
Magnesium
70 mg
2. Chickpeas
Chickpeas are available in two varieties:
- Garbanzo beans are produced across the Mediterranean
- Black chickpea
The most popular dish hummus is made from chickpeas. Because of their round shape and solid texture, they make an excellent salad topper. Their nutty taste makes them ideal for snacking. Simply combine dried chickpeas with a little olive oil, salt, and spices before baking. They are high in fiber and protein.
Water
60.2 grams
Calories
164 kcal
Carbohydrates, by the difference
27.4 grams
Fiber, total dietary
7.6 grams
Sugars, total including NLEA
4.8 grams
Protein
8.86 grams
Total lipid
2.59 grams
Ash
0.92 grams
Calcium
49 mg
Iron
2.89 mg
Vitamin C, total ascorbic acid
1.3 mg
Vitamin B6
0.139 mg
Folate, total
172 µg
Potassium
291 mg
Sodium
7 mg
Zinc
1.53 mg
Copper
0.352 mg
Manganese
1.03 mg
Phosphorus
168 mg
Magnesium
48 mg
3. Great Northern beans
Great Northern beans are frequently confused with cannellini or navy beans. Great Northern beans are less thick and have a nuttier taste than their bean cousins. Because of their light texture and propensity to absorb spices readily, they are great for use in soups, stews, or purees. They are high in calcium.
Water
69 grams
Calories
118 kcal
Carbohydrates, by the difference
21.1 grams
Fiber, total dietary
7 grams
Protein
8.33 grams
Total lipid
0.45 grams
Ash
1.14 grams
Calcium
68 mg
Iron
2.13 mg
Vitamin C, total ascorbic acid
1.3 mg
Vitamin B6
0.117 mg
Folate, total
102 mcg
Potassium
391 mg
Sodium
2 mg
Zinc
0.88 mg
Copper
0.247 mg
Manganese
0.518 mg
Phosphorus
165 mg
Magnesium
50 mg
4. Edamame
Edamame is immature soybeans that are often consumed when they are still in their pods. Unlike mature soybeans, these beans are soft and edible. These make a great protein-packed appetizer, snack, or salad topper. Edamame is served boiled, steamed, microwaved, baked, or pan-seared.
Water
70.8 grams
Calories
140 kcal
Carbohydrates, by the difference
8.63 grams
Fiber, total dietary
5 grams
Protein
11.5 grams
Total lipid
7.75 grams
Calcium
61 mg
Iron
2.2 mg
Vitamin C, total ascorbic acid
5.3 mg
Vitamin B6
0.113 mg
Folate, total
286 µg
Potassium
422 mg
Sodium
128 mg
Zinc
1.33 mg
Copper
0.334 mg
Manganese
62 mg
Phosphorus
164 mg
Magnesium
62 mg
5. Lima beans
Lima beans have a poor reputation, yet there is so much to enjoy about them. They come in white, creamy, or green hues. These are two kinds:
- Larger, bitter ones are also called Fordhook beans
- Sweeter baby lima beans
They have a mild, buttery flavor and a delicate texture that when overcooked, can turn to mush. They make an excellent complement to any soup or could be served as a side dish on their own. They are high in nutrients and contain more potassium than kidney beans.
Water
69.8 grams
Calories
115 kcal
Carbohydrates, by the difference
20.9 grams
Fiber, total dietary
7 grams
Protein
7.8 grams
Total lipid
0.38 grams
Ash
1.15 grams
Sugars, total including NLEA
2.9 grams
Calcium
17 mg
Iron
2.39 mg
Vitamin B6
0.161 mg
Folate, total
83 µg
Potassium
508 mg
Sodium
2 mg
Zinc
0.95 mg
Copper
0.235 mg
Manganese
0.516 mg
Phosphorus
111 mg
Magnesium
43 mg
6. Adzuki beans
Adzuki beans are little, round red beans. These are widely ground into red bean paste and used in Asian desserts, such as cakes, pastries, and even ice cream. These beans are starchy and have a pleasant taste. They can be used in more savory dishes, such as with rice or leafy greens. They are high in fiber and high in protein, just like other legumes.
Water
66.3 grams
Calories
128 kcal
Carbohydrates, by the difference
24.8 grams
Fiber, total dietary
7.3 grams
Protein
7.52 grams
Total lipid
0.1 grams
Ash
1.33 grams
Calcium
28 mg
Iron
2 mg
Vitamin B6
0.096 mg
Folate, total
121 µg
Potassium
532 mg
Sodium
8 mg
Zinc
1.77 mg
Copper
0.298 mg
Manganese
0.573 mg
Phosphorus
168 mg
Magnesium
52 mg
7. Fava beans
Fava beans or broad beans can be challenging to deal with. To remove the skins, you must first separate them from their pods and then blanch them. They have a buttery texture and a sweet, nutty taste. They are ideal for salad toppings, mashing for dips and spreads, and curries. Charred fava beans go well alongside asparagus.
Water
71.5 grams
Calories
110 kcal
Carbohydrates, by the difference
19.6 grams
Fiber, total dietary
5.4 grams
Sugars, total including NLEA
1.82 grams
Protein
7.6 grams
Total lipid
0.4 grams
Ash
0.81 grams
Calcium
36 mg
Iron
1.5 mg
Vitamin C, total ascorbic acid
0.3 mg
Vitamin D
0 mg
Vitamin K
2.9 mcg
Vitamin B6
0.072 mg
Folate, total
104 µg
Potassium
268 mg
Sodium
5 mg
Copper
0.259 mg
Zinc
1.01 mg
Manganese
0.421 mg
Phosphorus
125 mg
Magnesium
43 mg
8. Cannellini beans
Cannellini beans are cream-colored beans, also called white Italian kidney beans, and one of the most common types of beans. They are a common ingredient in soups, salads, and many Italian meals. They keep their form nicely and can be gently fried or mashed to produce tasty fritters.
Calories
85 kcal
Carbohydrates, by the difference
14.62 grams
Fiber, total dietary
3.8 grams
Sugars, total including NLEA
0.77 grams
Protein
6.15 grams
Calcium
46 mg
Iron
2.77 mg
Sodium
69 mg
9. Mung or mungo beans
Mung beans are among the most popular in the world. They are tiny, spherical, green, and have a white stripe running through them. They taste mild and have a starchy texture. They are yet another plant-based protein source that is abundant in antioxidants and fiber.
They are available in several forms, including dry powder, whole uncooked beans, split beans, bean noodles, and sprouted seeds. They could be used in soups and are particularly satisfying due to their high fiber content.
Water
72.7 grams
Calories
105 kcal
Carbohydrates, by the difference
19.2 grams
Fiber, total dietary
7.6 grams
Sugars, total including NLEA
2 grams
Protein
7.02 grams
Total lipid
0.38 grams
Ash
0.79 grams
Calcium
27 mg
Iron
1.4 mg
Vitamin C
1 mg
Vitamin K
2.7 µg
Vitamin B6
0.067 mg
Folate, total
159 µg
Sodium
2 mg
Copper
0.156 mg
Zinc
0.84 µg
Manganese
0.298 mg
Phosphorus
99 mg
Magnesium
48 mg
10. Navy beans
Navy bean, haricot, pearl haricot beans, white pea beans, or Boston beans have a mild flavor and a creamy texture. Like Great Northern Beans, they absorb the flavors surrounding them well.
They are usually used in baked beans and traditional English breakfasts. They are high in fiber and may help alleviate symptoms of metabolic syndrome. Season them with bay leaves, garlic, and fresh herbs if desired.
Water
63.8 grams
Calories
140 kcal
Starch
15.4 grams
Fiber, total dietary
10.5 grams
Protein
4.23 grams
Total lipid
0.62 grams
Vitamin C, total ascorbic acid
0.9 mg
Vitamin B6
0.138 mg
Folate, total
140 µg
Calcium
69 mg
Iron
2.36 mg
Potassium
389 mg
Copper
0.21 mg
Zinc
1.03 mg
Manganese
0.527 mg
Phosphorus
144 mg
Magnesium
53 mg
