Black beans are a good source of all essential amino acids.
Beans belong to a family of high-protein plant foods called
legumes. In addition to being great sources of protein, these foods
provide a source of all nine essential amino acids. Unlike the 11
non-essential amino acids, these amino acids are considered essential
because they come exclusively from dietary sources. Although different
beans provide varying amounts of these nutrients, they all contain a
similar balance of essential amino acids.
Excluding animal foods from your diet can greatly reduce your
lysine intake. This is because most plant foods lack in this essential
amino acid. Like other legumes, beans are an exception to this rule. For
example, a 140-pound person can obtain all of her daily lysine by
eating approximately 2 to 2.5 cups of cooked kidney beans, black beans,
garbanzo beans or edamame, a whole soybean product. This is equivalent
to four to five servings per day, which is within the U.S. Department of
Agriculture's suggestion that you eat 5.5 ounce-equivalents of protein
each day.
Methionine
Unlike other plant foods, beans primarily lack in the
essential amino acid methionine. Little variation exists among beans in
their methionine content. To meet your daily needs, you need to eat
approximately six servings of edamame, kidney, garbanzo or black beans.
Although this is not much higher than the USDA's recommended daily
intake of protein foods, you can reduce your intake by eating other
sources of methionine. For example, grains are generally high in
methionine, with four or fewer 1-cup servings of cooked pasta, quinoa or
oatmeal meeting a 140-pound person's daily needs.
Other Amino Acids
Edamame are unique among beans because they contribute less
to your daily valine intake than your daily methionine intake. Although
six servings, or 3 cups, of cooked edamame meet your needs for all other
amino acids, you would need to eat slightly more than six servings to
obtain enough valine. Edamame also contain relatively low concentrations
of isoleucine and threonine. Aside from methionine, black beans and
kidney beans contain similar concentrations of all essential amino
acids. Garbanzo beans do not contain such consistent amounts of all
essential amino acids, lacking mainly in leucine, lysine, methionine and
valine. In addition to their low methionine content, beans are similar
in their particularly high concentrations of tryptophan, isoleucine and
phenylalanine.
Nutrient Density
The USDA recommends that you increase your intake of
nutrient-dense and high-fiber foods. Eating more beans is a good way to
obtain the benefits of a high-fiber diet, which include improved
cholesterol levels, blood sugar levels, digestive health and weight loss
or maintenance. Despite being relatively low in fats and calories,
beans are rich in protein, fiber, carbohydrates, vitamins and minerals.
These foods are so nutrient-dense that the USDA suggests that a 1/2-cup
serving of beans counts as two servings -- one serving of vegetables and
one serving of protein foods. Although you should not rely solely on
beans to meet your essential amino acid needs, they can make a great
addition to a balanced diet that includes a variety of protein sources.
0 Comments
Good day precious one, We love you more than anything.