Nutritional Tables for Borlotti Beans

Borlotti beans, also known as cranberry beans, are a type of legume that is popular in various cuisines around the world. These beans are not only rich in flavor but are also a great source of essential nutrients. In this article, we will explore the nutritional tables for borlotti beans, giving you a better understanding of their health benefits.

One hundred grams of cooked borlotti beans contain approximately 127 calories. These beans are a low-calorie food option, making them ideal for individuals who are trying to maintain or lose weight. In addition to being low in calories, borlotti beans are also low in fat, with just 0.5 grams per 100 grams. This makes them a heart-healthy food choice, as a high-fat diet can increase the risk of cardiovascular diseases.

Borlotti beans are an excellent source of dietary fiber. One hundred grams of cooked beans contain about 6.4 grams of fiber. Including fiber-rich foods like borlotti beans in your diet can aid in digestion and promote feelings of fullness, reducing the risk of overeating. Additionally, dietary fiber has been linked to a decreased risk of chronic conditions like diabetes, heart disease, and certain types of cancer.

Protein is an essential nutrient required for various bodily functions, and borlotti beans offer a good amount of it. One hundred grams of cooked beans contain about 8.2 grams of protein. Protein is crucial for building and repairing tissues, supporting a healthy immune system, and promoting satiety. Including borlotti beans in your diet can be particularly beneficial for vegetarians and vegans who rely on plant-based sources for their protein intake.

Micronutrients are essential for our overall health, and borlotti beans are a good source of several vitamins and minerals. These beans are particularly rich in folate, providing approximately 40% of the recommended daily intake per 100 grams. Folate plays a vital role in cell division and growth, making it crucial for pregnant women to support the development of the fetal neural tube. Borlotti beans also contain significant amounts of iron, magnesium, and potassium, all vital minerals for maintaining proper bodily functions.

When it comes to incorporating borlotti beans into your diet, there are several delicious and healthy recipes you can try. They can be used in soups, stews, salads, and even as a side dish. It is worth noting that while fresh borlotti beans are available in late summer and early fall, they are more commonly found dried or canned year-round. When using dried beans, it is important to soak them overnight and cook them thoroughly to ensure they are properly hydrated and rid of any toxins.

In conclusion, borlotti beans are a nutritious and versatile legume that can offer numerous health benefits. They are low in calories and fat, high in fiber and protein, and rich in essential vitamins and minerals. Incorporating borlotti beans into your diet can support weight management, promote a healthy heart, aid in digestion, and provide essential nutrients. So why not experiment with these flavorful beans and enjoy their nutritional goodness in your meals?