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Carbohydrates in Beans
Beans are a rich source of B complex vitamins. Iron, potassium, calcium and magnesium are also present in beans. They are not complete proteins, though certain amino acids in dried beans have the capacity to overcome certain diseases. Soluble fibre in beans helps in reduction of cholesterol. Beans have a low glycemic index due to which, a steep rise in the blood sugar levels are not seen. Half a cup of dried beans provide 120 calories and complex carbohydrates. Other protective factors present in beans are folates, zinc, resistant starch, selenium, non starch polysaccharides, selenium and oligosaccharides. They help in lowering the risk of colon cancer and type 2 diabetes mellitus. It strengthens immune system by improving the nutritional status in overcoming AIDS. Bad or LDL cholesterol and total cholesterol are reduced. It enhances control of diabetes in type 1 and 2. It reduces the risk of heart disease and diabetes. Inhibitors or non nutritive substances, such as saponins, phytates, protease inhibitors, lectins and saponins are seen. They provide little fat and are devoid of cholesterol. One cup of white beans provides 46 grams of carbohydrates.
100 grams of green gram beans- 15 grams
100 grams soybeans- 17 grams
100 grams of lentils- 17 grams
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