How To Answer Part 12 Question 9 Of Form N-400 The Benefits of Fava or Broad Beans for Diabetics

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The Benefits of Fava or Broad Beans for Diabetics

Fava beans, as they are called in America, or broad beans, as they are more commonly called in Europe, Australia and New Zealand, have been part of the diet of the eastern Mediterranean since about 6,000 BCE.

They grow in wide, leathery pods, like enlarged pea pods. Each pod contains three to eight oval beans.

The term broad bean refers to the larger-seeded cultivars grown for human consumption, while horse bean or field bean refers to cultivars with smaller, harder beans that are mostly (but not exclusively) used. for animal feed.

The fava bean is a hardy plant. It can withstand harsh and cold climates.

Prepare the fava beans

Preparing fresh fava beans can be a bit of a pain.

When buying seeds, choose green pods that are firm and do not swell. The bulging pods may be old and often have a bitter taste.

To remove the seeds from the pods, simply run a thumb nail along the seam of the pod to split it open. Remove the seeds. They are wrapped in a thick white skin that needs to be removed.

You can remove the skin by using a sharp knife to make a small slit along the edge of the seed. This will allow the raw seed to come out quickly. But it’s a lot of hard work…bean by bean!

You can avoid this by placing the seeds in boiling salted water and boiling them for about a minute and a half. After that put the beans in cold ice water to stop them cooking. Now you can squeeze the beans right out of their skins. It takes about 3lbs or 1.5kg of fava pods to get a full cup of beans.

Culinary use

Broad beans are usually eaten while they are young and tender. If they are planted in early winter, they can be harvested in mid-spring. If they are sown in early spring they will be ready by mid-summer.

Horse beans, on the other hand, are left fully mature. They are harvested in late autumn and can be eaten by humans as pulses, although they are mostly used as animal fodder.

Broad beans were a staple food of ancient Mediterranean civilizations. They were especially popular with the ancient Egyptians, Greeks and Romans. Eventually they spread along the Nile Valley to Ethiopia, northern India and China.

Fava beans can be eaten in a variety of ways. For example, you can steam them until soft and then toss them with fresh lemon juice. They are great in a mixed green salad. Mashed fava beans can be used as a spread on bread or crackers. They are at their best as fúl medammes, which are very popular as an Arabian breakfast dish. It makes a great lunch.

Making full medammes is very easy. Fry finely chopped garlic and onion in a pan using a very small amount of virgin olive oil. Once the garlic has softened, add the fava beans and a little water. Bring to a boil and mash the beans with a wooden spatula. When the goo is hot, pour it into a bowl and serve with oat cakes (thin sugar-free biscuits made from oats).

In parts of Latin America, mashed fava beans are used as fillings in corn-based snacks. They are also used in whole vegetable soups.

The beans can also be dry-fried, causing them to split open. You can use this seasoning to make a delicious, crunchy snack popular in northern Iran, Malaysia, Thailand, China and Latin America.

The immature pods can also be cooked and eaten. In addition, the young leaves of the plant can be eaten, either raw or cooked in the same way as spinach.

How nutritious are fava or broad beans?

The simple answer is… very nutritious.

Here’s what you get in 100 grams of raw mature beans:

Macro-nutrients

Energy… 1,425 kJ (341 kcal)

Carbohydrates… 58.29 g

Dietary fiber… 25 g

Fat… 1.53 g

Protein… 26.12 g

Vitamins

Thiamine (B1)… 0.555 mg… 48%

Riboflavin (B2)… 0.333 mg… 28%

Niacin (B3)… 2.832 mg… 19%

Vitamin B6… 0 366 mg… 28%

Folate (B9)… 423 μg… 106%

Vitamin C… 1.4 mg… 2%

Vitamin K… 9 μg… 9%

Minerals

Calcium… 103 mg… 10%

Iron… 6.7 mg… 52%

Magnesium… 192 mg… 54%

Manganese… 1.626 mg… 77%

Phosphorus… 421 mg… 60%

Potassium… 1,062 mg… 23%

Sodium… 13 mg… 1%

Zinc… 3.14 mg… 33%

μg = micrograms… mg = milligrams… IU = International units

The percentages refer to the recommended daily amount for an adult.

As you can see from above, dietary fiber comprises 25% of fava beans. The other 26% consists of protein.

In addition, fava beans are rich in micro-nutrients such as B vitamins, especially folate and thiamine. Broad beans are also rich in phosphorus, manganese, magnesium and iron.

Fava beans are one of the highest folate (vitamin B9) foods around. Folate helps metabolize your energy, support your nervous system, and keep red blood cells healthy. It is also necessary for pregnant women.

Benefits of eating fava or broad beans

Fava beans indirectly help diabetics control their blood glucose. But it can help prevent or slow down the development of some serious medical conditions, most of which arise as a result of diabetes, such as:

  • hypertension

  • risk of heart disease and stroke

  • weak immune system

  • energy reduction

  • development of osteoporosis

  • poor motor function

  • risk of birth defects

Hypertension… 85% of diabetics suffer from high blood pressure. Studies show that magnesium can lower blood pressure. Broad beans are full of magnesium.

According to a meta-analysis of 12 clinical trials involving a total of 545 participants, magnesium supplements taken for 26 weeks resulted in a slight reduction in diastolic blood pressure. blood. But another study showed that better results are achieved when magnesium supplements are combined with magnesium-rich vegetables and fruits.

Heart disease and stroke… hypertension and diabetes increase the risk of heart disease and stroke at least three times compared to the risk of the general population. Thus improving your blood pressure can reduce your risk of heart attack or stroke.

Weak immune system… is another consequence of diabetes. Healthy white blood cells are necessary to support a strong immune system because without them your body is susceptible to diseases and infections. White blood cells destroy pathogens that cause diseases and help eliminate free radicals found in your body.

Copper helps maintain healthy blood cells, and broad beans are rich in copper thus helping to strengthen your immune system.

Decreased energy… many diabetics experience a feeling of weakness. This persistent fatigue may be due to a lack of iron needed to make hemoglobin. Hemoglobin carries oxygen to cells throughout your body. Fava beans are rich in iron and consuming them will help get your step back.

Development of osteoporosis… can be prevented to a certain extent by manganese. Manganese helps increase bone mass and helps reduce calcium deficiency. Fava beans are high in manganese. The US National Library of Medicine suggests that consuming forms of manganese along with calcium, zinc and copper may help reduce spinal bone loss in older women.

Risk of birth defects… can be reduced by folate (vitamin B9). Broad beans are high in folate which, as well as being good for energy, has long been associated with helping to reduce birth defects.

A meta-analysis of research on folic acid supplementation, published in Scientific reports in the US National Library of Medicine National Institutes of Health in 2015, found a positive association between folate supplementation and reduced risk of congenital heart defects.

Birth defects usually occur in the first few weeks of pregnancy when many women do not know they are pregnant.

The Center for Disease Control and Prevention and the US Public Health Service recommend that all women between 15 and 45 years (the childbearing age) consume 0.4mg (400μg) of folic acid per day to help reduce at risk of birth defects, spina bifida and anencephaly.

Poor motor function… due to Parkinson’s disease can be helped by eating broad beans regularly, according to some studies. Research published in the Journal of Clinical & Diagnostic Research examined the effects of eating fresh fava beans with their outer shell, fava beans dissolved in alcohol and water, and dried sprouted fava beans.

Researchers discovered that increasing the levels of the amino-acids L-dopa and C-dopa in the bloodstream from fava beans caused a significant improvement in motor performance in patients with Parkinson’s, without even what effect.

Effects of eating fava or broad beans

Fava beans are not the most delicious food on the planet. But flavor them a little and they are delicious to eat. Most people tolerate them well.

Some people are allergic to fava beans. However, thoroughly cooking the seeds can help reduce the risk of an allergic reaction.

Consuming broad beans can be harmful if you have glucose-6-phosphate dehydrogenase deficiency. G6PDD is an inborn problem with your metabolism that predisposes you to the destruction of your red blood cells. This is very rare.

This breakdown can be triggered by various infections, medications, stress and certain foods such as fava beans. So if you have G6PDD, you should avoid eating broad beans.

Monoamine oxidase inhibitors (MAOIs) are a class of drugs with a long history of use in the treatment of depression. These drugs interact poorly with other drugs and certain foods, so if you use these drugs you should avoid eating fava beans.

The takeaway

Despite all this, it is a good idea to add broad beans to your diet unless you have a medical condition that may be negatively affected by the beans or you are taking medications that may cause you to have an adverse reaction to seeds.

But if you can do it without any health issues, you should take advantage of their potential to reduce your risk of diabetes, heart disease and stroke, to increase your energy level and immune system, to help your motor function and more, by consuming broad beans. on a regular basis.

I enjoy a bowl of fava beans with garlic and onion for lunch at least once a week in the form of fúl medammes.

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