Cranberry beans are invaluable for those who care for both delicious food and its nutritional properties. These beans have a sweet nutty flavor and can serve as the ingredients for many dishes such as soups, vegetable salads, spreads, and stews. They successfully combine with cheese and pasta, olive oil and lemon, herbs and spices. You can also use them as a healthy and nutritious snack.
The distinguishing feature of cranberry beans is their high content of dietary fiber, protein, and minerals—especially iron. Besides, they are rich in antioxidants, certain vitamins, and amino acids. No wonder that these beans have incomparable value for maintaining the body`s overall health and preventing certain diseases.
Here are several examples of their beneficial influence on your health:
- They prevent cardiovascular diseases.
Cranberry beans contain less than 2g (per 100g) of fat and almost no cholesterol. Moreover, their insoluble fiber reduces the cholesterol level in the blood. The beans are rich in potassium—which is vitally important for the operation of the heart—and antioxidants which protect blood vessels.
- They offer certain protection from cancer.
Their high content of folate – 190mcg, which ensures 90% of the daily requirement – lowers the risk of cancer as it prevents cells of DNA from mutation. Insoluble fiber helps cleanse the digestive tract and makes cranberry beans an excellent treatment for constipation, effectively preventing the risk of colon cancer.
- They add red color to your blood.
Cranberry beans are rich in iron and copper. The minerals—which play an important role in forming blood cells that transport oxygen throughout the body— are efficient in preventing and treating anemia, asthenia, and apathy.
- They help stabilize sugar.
Cranberry beans have a low glycemic index. The beans reduce sugar absorption in the blood due to the high amount of dietary fiber.
- They add to your energy and vigor.
As an essential source of protein – about 45% of the daily requirements per 100g – Cranberry beans are wonderful energetics that eliminate fatigue and make you strong and more enduring.
- They aid in weight loss.
Being a rich source of dietary fiber and complex carbohydrates, cranberry beans help manage weight loss. Insoluble fiber makes your diet more satiable without adding calories. Complex carbohydrates also help suppress the appetite.
100g of cranberry beans contain:
- Carbohydrates – 58g (29% of RDA)
- Protein – 23g (45% of RDA)
- Dietary fiber – 24.7g (52% of RDA)
- Phosphorus – 372mg (36% of RDA)
- Zinc – 3.63mg (27% of RDA)
- Iron – 4.9mg (27% of RDA)
- Copper 0.75mg (38% of RDA)
RDA – Required Daily Amount