Hyacinth-beans, immature seeds
Category: Vegetables & Vegetable Products Method: Raw
Nutrition Highlights
Serving Size
Calories
37
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 29 (80.1%) |
| Protein | 6.7 (18.3%) |
| Fat | 1.4 (3.9%) |
| Total | 37 (100%) |
Serving: 1 cup [80g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 70 (87.9%) |
| Carbohydrate | 7.4 (9.2%) |
| Protein | 1.7 (2.1%) |
| Ash | 0.5 (0.6%) |
| Fat | 0.2 (0.2%) |
| Total | 80 (100%) |
Serving: 1 cup [80g]
Benefits
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High in protein and fiber. One cup of raw hyacinth beans provides 7 grams of protein and 11 grams of fiber
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Rich in vitamins and minerals. Excellent source of vitamin C, thiamin, riboflavin, niacin, vitamin B6, folate, pantothenic acid, magnesium, phosphorus, potassium and manganese
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May aid digestion. The fiber in hyacinth beans helps food move through the digestive tract smoothly and prevents constipation
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Supports heart health. The fiber, folate and antioxidants in hyacinth beans help lower cholesterol and blood pressure levels
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Promotes weight loss. Filling fiber in hyacinth beans helps you feel full for longer so you eat less and lose weight over time
Risks
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Contains antinutrients like phytic acid and tannins that can reduce absorption of minerals like iron and zinc
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Raw seeds may contain toxins like lectins that can cause stomach upset
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Immature seeds may be higher in antinutrients compared to mature seeds
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May cause allergic reactions in sensitive individuals
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Raw seeds are hard to digest and chew which can cause choking risk in young children
Additional Information
Hyacinth-beans, immature seeds, raw, also known as Lablab beans, are a nutritious food item that offers several health benefits. These beans are primarily consumed as a vegetable and are commonly used in various cuisines around the world. Let's explore the nutritional benefits and potential risks associated with consuming hyacinth-beans.
Nutritional Benefits:
1. Rich in Fiber: Hyacinth-beans are an excellent source of dietary fiber. Fiber plays a crucial role in maintaining a healthy digestive system, preventing constipation, and regulating blood sugar levels. Adequate fiber intake also promotes heart health and helps control weight.
2. Protein Content: These beans are a good source of plant-based protein. Protein is essential for the growth, repair, and maintenance of body tissues. Including hyacinth-beans in your diet can contribute to meeting your daily protein requirements, particularly for individuals following a vegetarian or vegan diet.
3. Vitamins and Minerals: Hyacinth-beans are packed with various vitamins and minerals. They are particularly rich in vitamin C, which supports immune function, collagen synthesis, and acts as an antioxidant. Additionally, they provide significant amounts of vitamin A, iron, calcium, and potassium, which are essential for maintaining healthy bones, blood cells, and electrolyte balance.
4. Antioxidant Properties: Hyacinth-beans contain antioxidants that help protect the body against the harmful effects of free radicals. These antioxidants, such as flavonoids and phenolic compounds, have been associated with reduced risk of chronic diseases, including heart disease, cancer, and neurodegenerative disorders.
Potential Risks:
1. Anti-Nutrients: Like many legumes, hyacinth-beans contain certain anti-nutrients such as phytic acid and tannins. These compounds can interfere with the absorption of certain minerals like iron and zinc. However, soaking, boiling, or cooking the beans can help reduce the levels of anti-nutrients, making the nutrients more bioavailable.
2. Allergenic Potential: Some individuals may be allergic to legumes, including hyacinth-beans. Allergy symptoms can range from mild to severe and may include digestive issues, skin rashes, or respiratory problems. If you have a known legume allergy, it is advisable to avoid consuming hyacinth-beans.
3. Flatulence and Digestive Discomfort: Legumes, including hyacinth-beans, contain complex carbohydrates that can be difficult to digest for some individuals. This may lead to bloating, gas, and digestive discomfort. Soaking, cooking, or sprouting the beans can help reduce these effects by breaking down the complex carbohydrates.
In conclusion, hyacinth-beans, immature seeds, raw, offer several nutritional benefits. They are a rich source of fiber, protein, vitamins, minerals, and antioxidants. However, it is important to be aware of the potential risks associated with anti-nutrients, allergenic potential, and digestive discomfort. By properly preparing and cooking hyacinth-beans, you can maximize their nutritional benefits while minimizing any potential risks. As always, it is advisable to consult with a healthcare professional or a registered dietitian before making any significant changes to your diet.