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Beans Carbs Tips Dried beans are edible seeds which grow on the pods of bushes, annual plants and vines. These beans can be consumed fresh, dried, sprouted or be ground in to flour. Dry beans are also commonly referred as legumes which include navy beans, chickpea, cow pea, black eye beans, kidney beans (red and black), lima beans, lentils and white beans. One serving of beans (1/2 cup cooked) in general would provide about 120 calories, 17 gm complex carbohydrates, 7 gm proteins, negligible fat, many other vitamins and minerals and fiber. Beans also have a low glycemic value (the amount of blood glucose rise in a given time when compared to simple sugar) and high fiber which does not causes an insulin or glucose spikes in the blood. They take time to digest and thus release glucose in the blood slowly. Beans are also rich in other B-complex vitamins and minerals like iron, sodium, potassium, selenium, magnesium and some even provide calcium. The fiber in beans which forms a part of complex carbohydrate is remained undigested in the gut. Fiber has multiple health benefits like it helps to maintain normal blood glucose levels, relieve constipation, decreases the total cholesterol and triglycerides levels and thus has a protective effect for conditions like heart diseases, cancer, diabetes and obesity.
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