The benefits of mixed bean porridge

When it comes to "bean food", many people are not very clear about it. They tend to classify everything with "bean" in the name as one category, such as mung beans, red beans, kidney beans and other miscellaneous beans are the same as soybeans. In fact, this is incorrect and unscientific. There is a big difference in nutritional value between the two. Now let's compare them. According to the "Dietary Guidelines for Chinese Residents 2007", soybeans refer to yellow beans, black beans and green beans, and the most common one is yellow beans; while mung beans, red beans, peas, broad beans, kidney beans, etc. are called miscellaneous beans.

First, beans contain a lot of starch (55%-60%) and very little fat (about 1%), and their nutritional characteristics are closer to grains, so they are also called "starchy beans". Soybeans contain very little starch but more fat (15%-20%), so they can be used to produce soybean oil. Soybean fat is mainly polyunsaturated fatty acids, does not contain cholesterol, is not resistant to long-term high-temperature heating, and is not suitable for frying and stir-frying. It is more suitable for cooking and stewing without smoke.

Second, the protein content in beans is much lower than that in soybeans, and the amino acid composition is not as good as that in soybeans. It is rich in lysine, but lacks methionine. It is not a high-quality protein and can be paired with cereals to play a nutritional complementary role. The protein content in soybeans is 35%-45%, and the amino acid composition is close to the needs of the human body. It is a high-quality protein with high lysine content and methionine as the limiting amino acid. Among plant foods, soybeans are the crop with the highest protein content. Therefore, vegetarians can use cereals and soybeans to meet their protein nutritional needs.

Third, soybeans are rich in phytochemicals such as soy saponins, soy isoflavones, soy sterols, and soy oligosaccharide phosphorus, which are beneficial to the body. For example, soy isoflavones only exist in soybeans, and are similar to estrogen secreted by the human body. They have weak estrogen-like effects and are also called "phytoestrogens". They can relieve menopausal symptoms and reduce the risk of osteoporosis in postmenopausal women. They are also effective in preventing cardiovascular diseases and fighting cancer. Therefore, soybeans are irreplaceable. Don't think that eating only beans is enough. Eating mung beans and red beans may not have such a good effect. It is better to eat more soybeans. Therefore, the dietary guidelines tell us to eat soybeans or their products every day.

Fourth, the nutritional value of miscellaneous beans is also very good. The colored bean skin has antioxidant activity and contains high levels of polyphenols, including tannins, anthocyanins and flavonoids. For example, mung bean soup can relieve heat and detoxify.

Soybeans and miscellaneous beans have their own advantages. The significance of our comparison is not to say which one is better. They are irreplaceable. Through our analysis and careful distinction between them, we can better highlight their respective characteristics and nutritional effects. We also hope to help friends better apply them in life!