If you're looking for a low-calorie snack, 1 oz of boiled winged beans can be a great option. With only 11 calories, it's a perfect snack for those watching their weight and trying to maintain a healthy lifestyle.
In addition to being low in calories, winged beans offer several nutritional benefits. They are high in protein, fiber, vitamins, and minerals, making them a great addition to any diet.
In this article, we'll explore the nutritional benefits of winged beans and provide tips on how to prepare and cook them.
What are Winged Beans?
Winged beans, also known as asparagus pea, goa bean, or princess bean, are a tropical legume originally from Southeast Asia. They are an annual vine that can grow up to 4 meters long, and their pods have a unique winged shape with four edges. The immature seeds of winged beans are what is commonly eaten, and they can be prepared and cooked in various ways.
What are the Nutritional Benefits of Winged Beans?
Winged beans are highly nutritious and offer several health benefits. They are high in protein, fiber, vitamins, and minerals, making them a great addition to any healthy diet. They are rich in antioxidants and anti-inflammatory compounds, which can help protect against chronic diseases like cancer, heart disease, and diabetes. Additionally, they can help regulate blood sugar levels and improve digestion.
How Many Calories are in 1 Oz of Winged Beans?
One ounce (28 grams) of boiled winged beans contains approximately 11 calories. This makes them an excellent low-calorie snack option that is both filling and nutritious.
What is the Nutritional Value of 1 Oz of Winged Beans?
One ounce (28 grams) of boiled winged beans contains approximately 2 grams of protein, 2 grams of fiber, and several vitamins and minerals including vitamin C, vitamin A, iron, and potassium. They are also low in fat and sodium, making them a great option for those looking to maintain a healthy lifestyle.
How to Prepare Winged Beans?
Before cooking winged beans, it is essential to properly prepare them. First, wash the beans thoroughly in cold water to remove any dirt or debris. Then, remove the ends and strings from the pods using a sharp knife or vegetable peeler. Finally, cut the beans into small pieces, approximately 1-2 inches in length.
How to Cook Winged Beans?
Winged beans can be prepared and cooked in various ways, such as boiling, steaming, stir-frying, or roasting. The most common method of cooking winged beans is boiling. To boil winged beans, add them to a pot of boiling water and cook for approximately 3-5 minutes or until tender. Once cooked, drain the water and season the beans with salt, pepper, or other seasonings of your choice. They can be eaten as a snack or added to salads, soups, stir-fries, or curries.
Why Should You Incorporate Winged Beans in Your Diet?
Incorporating winged beans in your diet can provide several health benefits. They are low in calories and high in protein, fiber, vitamins, and minerals, making them a great option for those looking to maintain a healthy lifestyle. Additionally, they are rich in antioxidants and anti-inflammatory compounds, which can help protect against chronic diseases like cancer, heart disease, and diabetes.
Are There Any Risks of Eating Winged Beans?
While winged beans are generally safe to eat for most people, they contain a compound called rotenone, which can be toxic in large doses. However, the amount of rotenone found in winged beans is typically too low to cause any harm to humans when consumed in moderation. It's important to note that people with certain medical conditions or allergies should exercise caution when consuming winged beans and consult with a healthcare professional if necessary.
Can Winged Beans Help with Weight Loss?
Winged beans can be a great option for those looking to lose weight or maintain a healthy weight. They are low in calories and high in protein and fiber, which can help increase feelings of fullness and reduce overall calorie intake. Additionally, their high fiber content can also help regulate blood sugar levels and improve digestion, which can contribute to long-term weight loss success.
Other Health Benefits of Eating Winged Beans
In addition to the health benefits mentioned above, eating winged beans may provide several other benefits. They are an excellent source of plant-based protein, which can be important for vegetarians and vegans. They are also rich in iron and other minerals important for maintaining healthy blood cells and preventing anemia. Overall, winged beans are a nutritious and versatile food that can offer several health benefits when incorporated into a healthy diet.
5 Frequently Asked Questions About Winged Beans
1. What are winged beans?
Winged beans are a tropical legume plant that is commonly grown in Southeast Asia, Africa, and South America. The plant produces edible pods, leaves, flowers, and immature seeds.
2. Why are winged beans popular?
Winged beans are popular due to their high nutritional value, versatility in cooking, and ability to adapt to different climates and soils. They are also known for their fast-growing nature, which makes them a popular crop among farmers.
3. What are the health benefits of winged beans?
Winged beans are rich in protein, fiber, vitamins, and minerals. They are also low in calories and fat, making them a great addition to a healthy and balanced diet. Some studies also suggest that winged beans may have anti-inflammatory and antioxidant properties that can benefit overall health.
4. How do you cook winged beans?
Winged beans can be cooked in a variety of ways, including boiling, stir-frying, sautéing, and steaming. The immature seeds can be boiled and added to soups, stews, or curries, while the leaves and flowers can be used in salads or as a side dish. The pods can be stir-fried or sautéed with vegetables and spices.
5. Where can you buy winged beans?
Winged beans can be found in specialty grocery stores or Asian markets. They may also be available online through various retailers.