| PICTURES | Beans | COMPOSITION PER 100G | Vitamins | Minerals | Benefits | AVOID IF YOU HAVE |
|---|---|---|---|---|---|---|
 |
SOYBEANS (EDAMAME ARE BOILED SOYBEANS) | Protein: 16.6 grams. Carbs: 9.9 grams. Fiber 9 grams |
Vitamin B9 Vitamin B2 Vitamin K |
Iron Manganese Phosphorus |
Helps reduce the risk of cancer Helps strengthen bones and teeth Have strong antioxidants that prevent inflammation |
allergic reaction to soy |
 |
LENTILS | Carbs: 39.9 grams. Protein: 17.9 grams. Fat: 0.8 grams. Fiber: 15.6 grams. |
Vitamin B9 Vitamin B1 |
Copper Manganese |
Has high fiber content that helps in digestion Helps reduce the blood sugar Improves the bowel function |
Bloating and indigestion |
 |
KIDNEY BEANS | Protein: 8.7 grams. Carbs: 22.8 grams. Fiber: 6.4 grams. Fat: 0.5 grams. |
Vitamin B9 Vitamin B1 |
Iron Copper Manganese |
It helps in reducing blood sugar by slowing its absorption Helps improve good blood cholesterol levels It has high fiber that helps in digestion |
Eat in small quantities in you have a problem with bloating and flatulence |
 |
LARGE WHITE BEANS | Protein: 17 grams. Fat: 0.6 grams. Carbs: 44 grams. Fiber: 11 grams. |
Vitamin B9 Vitamin B1 Vitamin B6 Vitamin B3 |
Copper Manganese Magnesium Zinc Iron |
Aid in conversion of glucose in the body Helps lower blood sugar Key in combating oxidative stress |
Eat in small quantities if you have bloating and flatulence |
 |
CRANBERRY (BORLOTTI) BEANS | Protein: 17 grams. Fat: 0.6 grams. Carbs: 43 grams. Fiber: 15 grams. |
Vitamin B9 Vitamin B6 |
Iron Calcium Potassium |
Helps in the nerve function Slows the absorption of sugar into the blood stream Enhances the formation of red blood cells |
Intestinal problems |
 |
NAVY (HARICOT) BEANS | Protein: 15.0 grams. Fiber: 19.1 grams. Carbs 44 grams |
Vitamin B1 Vitamin B9 |
Iron Magnesium Manganese |
Helps reduce metabolic syndrome due to fiber Lowers the bad cholesterol levels in blood Helps enh ace the formation of red blood cells |
Eat in low quantities if having bloating and flatulence |
 |
BLACK BEANS | Carbs: 39.9 grams. Protein: 24.9 grams. Fat: 0.8 grams. Fiber: 12.6 grams. |
Vitamin B1 Vitamin B9 |
Iron Magnesium Manganese |
Lowers blood glycemic index They help reduce the weight gain Helps the nervous system and motor action through Vitamin B1 |
Intestinal problems |
 |
PINTO BEANS | Carbs: 45 grams. Fiber: 15 grams. Protein: 15 grams. Fat: 1 gram. |
Vitamin B1 Vitamin B9 |
copper Manganese |
Lowers blood glycemic index They help reduce the blood cholesterol Helps the nervous system and motor action through Vitamin B1 Helps assist digestion through its short chain fatty acid |
Intestinal problems |
 |
LIMA (BUTTER) BEANS | Protein: 12 grams. Fat: 1 gram. Carbohydrates: 40 grams. Fiber: 9 grams. |
Vitamin B1 Vitamin B9 Folate |
Phosphorus Copper Manganese Molybdenum |
Helps in muscle contraction Lowers the rate of glucose absorption in the blood Helps the skin and hair health |
Indigestion and bloating |
 |
SPLIT PEAS | Protein: 8 grams. Fat: 1 gram. Carbohydrates: 40 grams. Fiber: 8grams. |
Vitamin B9 Vitamin K Vitamin B1 |
Manganese Copper |
it helps in reducing blood sugar Helps improve good blood cholesterol levels It has high fiber that helps in digestion |
indigestion |
 |
CHICKPEAS (GARBANZO BEANS) | Protein: 14.4 grams Carbs: 2 grams Fiber: 12.5 gram Fat: 4 grams |
Vitamin B9 | Iron Copper Manganese |
It helps in reducing blood sugar Helps improve good blood cholesterol levels It has high fiber that helps in digestion |
Eat in small quantities in you have a problem with bloating |
 |
FIRM TOFU | Protein: 8 grams Carbs: 2 grams Fiber: 1 gram Fat: 4 grams |
Folate Vitamin B9 Vitamin B3 Vitamin B6 |
calcium magnesium iron phosphorus potassium zinc Selenium |
Helps in conversion of glucose Provides essential amino acids to build muscle Helps the skin and nail growth Helps in the blood formation |
Soy allergy |
 |
TEMPEH | Protein: 40 grams Fat: 3.5 grams Carbs: 3 grams Fiber: 3 grams |
Vitamin B3 Vitamin B2 Vitamin B6 |
calcium magnesium iron phosphorus potassium Sodium Manganese |
Helps in muscle contraction and formation Lowers the rate of glucose absorption in the blood Helps in the formation of blood |
Soy allergy |
 |
LUPIN BEANS | Protein: 29 grams Fat: 1.4 grams Carbs: 0.7 grams Fiber: 1 grams |
Vitamin B1 Vitamin B2 Vitamin B3 Vitamin C |
Calcium Iron Phosphorus Magnesium Zinc |
Helps in brain and muscle function Enhances the functioning of the nervous system Enhances the formation of red blood cells |
Lupin allergy |
 |
MUNG BEANS | Protein: 49 grams Fat: 2.4 grams Carbs: grams Fiber: 1 grams |
Vitamin B3 Vitamin B2 Vitamin B6 Vitamin B5 |
magnesium iron phosphorus potassium zinc Selenium Copper Manganese |
Rich in essential amino acids for muscle growth It has antioxidants to help reduce inflammation Helps in the red blood cells formation Helps in development of healthy hair and skin |
Eat in low amounts if you have flatulence and gas issues |
 |
BLACK EYED BEANS | Calories: 124 Protein: 13 grams Fat: 0.9 grams Carbs: 35 grams Fiber: 11 grams |
Folate Thia mine Vitamin B6 Vitamin B2 |
magnesium iron phosphorus potassium zinc Selenium Copper Manganese |
It has antioxidants to help reduce inflammation Rich in essential amino acids for muscle growth Helps in the red blood cells formation Helps enhance the general health of the body |
Eat low amounts if you have gastric problems, heartburn and flatulence |
 |
CANNELLINI BEANS | Calories: 114 Protein: 8 grams Fat: 0.5 grams Carbs: 19 grams Fiber: 5 grams |
Vitamin B1 Vitamin B3 Vitamin B6 |
iron phosphorus potassium zinc Copper Manganese |
Lowers the glycemic index in the blood Enhances the production of red blood cells Key in providing essential amino acids for muscle growth and repair Good for weight management |
Eat low amounts if you have gastric problems, heartburn and flatulence |
 |
FAVA BEANS | Calories: 137 calories Carbs: 33 grams Fat: Less than 1 gram Protein: 13 grams Fiber: 9 grams |
Folate Vitamin B9 Vitamin B3 Vitamin B1 |
Manganese Iron Magnesium Zinc Phosphorus |
Its high fiber helps in digestion It helps in building blood It helps in muscle formation Zinc and zinc helps in skin , nail and hair health |
bloating and intestinal problems |
 |
PEANUTS | Calories: 207 Protein: 9 grams Fat: 18 grams Carbohydrates: 6 grams Protein: 9 grams Fiber: 3 grams Sugar: 1 gram |
Vitamin E Folate Vitamin B1 |
Copper Magnesium Arginine |
Helps in the relaxation of blood vessels and prevents hardening Helps lower blood sugar by slowing glucose absorption Good for enhancing weight loss |
Intestinal problems and bloating |
 |
ADZUKI BEANS | 128 calories 7.5 grams of protein 0 grams of fats 0 grams of cholesterol 25 grams of carbohydrates 7.3 grams of dietary fiber |
Vitamin B1 Vitamin B6 Vitamin B3 |
Magnesium Calcium Phosphorus Potassium |
High in antioxidants that prevents inflammation and cell damage It is a high fiber food that helps in digestion Helps in the formation of the body Calcium helps strengthen bones and teeth |
Indigestion and bloating |
Legumes
03
Jun