Which beans are healthier - white or red?

Everyone knows about the benefits of beans: it can almost equivalently replace animal proteins. In addition, these legumes contain a high content of essential amino acids, vitamins, minerals and fiber. Often the question arises about the usefulness of a particular variety of this culture. Let's try to figure out which bean is more useful - red or white, and what is the difference between them.

What is the difference between white and red beans?

The main differences between the white and red varieties of legumes are in the composition of nutrients, protein, amino acids and fiber. The energy value of red fruits is higher than white. Accordingly, there is more protein with carbohydrates in red beans.

Description and other types of beans

Due to its lower calorie content, white beans are excellent food for people who want to lose extra pounds. Due to the low (in comparison with other types) protein content, it is suitable for elderly people, since any protein is absorbed by the body harder than carbohydrates. The vitamins and minerals contained in beans contribute to the normalization of the cardiovascular system. The low content of protein and fiber contributes to the rapid absorption of white varieties by the body.

Did you know? Beans have been known to mankind for several thousand years, along with corn, it was the basis of the diet of the Indians of South and Central America. Even before our era, culture was cultivated in China, Egypt and the Mediterranean. Beans came to Russia in the 16th century.

Here are examples of such varieties:

  • Nevi;

  • "Limskaya";

  • "Black eye".

The red variety is a leader in the content of antioxidants, not only among other types of legumes, but also in general among vegetable and vegetable crops. There are more antioxidants in such legumes than in black currants. The culture contains in large quantities zinc, copper, iron and sulfur. Thanks to the last mineral, it perfectly affects the condition of the skin and hair. Also, there are a large number of B vitamins, protein and amino acids. The high fiber content contributes to normal stool - with regular use of red beans, constipation almost disappears.

Find out: beans are protein or carbohydrate.

Among the most common varieties of this variety are the following:

  • "Tomato";

  • Kidney

  • "Azuki."

To date, more than 220 varieties of beans are known. In addition to white and red, there are also black, green, spotted, asparagus, siliculose and some other species that are little known in Russia and Ukraine.

Learn more about the beneficial properties of white and red beans.

The whole variety of bean varieties is divided into 2 main types according to the region of origin of the culture:

  • Asian - has an elongated fetal shape and a small seed;
  • American - round-shaped and larger beans.

There is another, more traditional division of the varieties of these legumes:

  • bush;

  • asparagus

  • curly;

  • shelling.

Calorie content and chemical composition

The calorific value and chemical composition may vary slightly, however, the main characteristics are as follows:

  • calorie content - 298 kcal;
  • proteins - 21-30 g;
  • fat content - 2-3.5 g;
  • carbohydrates - 50-60 g;
  • dietary fiber - 10-12 g;
  • essential amino acids;
  • sterols;
  • organic acids;
  • vitamins - A, group B, E, PP, K, choline;
  • macro- and microelements - Ca, Si, Mg, Na, Ph, Fe, I, Co, Mn, Cu, Mo, Se, Cr, Zn, etc.

Which beans are better and which are healthier?

It is rather difficult to give an unambiguous answer to the question of which variety is better and more useful. But we can distinguish the basic qualities characteristic of each species.

Important! The silicon content in 100 g of beans is 3 times higher than the daily norm, and cobalt - almost 2 times.


  • It contains a high content of antioxidants, which prevent cell aging;
  • It contains in large quantities vitamins A, K, C, PP and group B, also contains zinc, potassium, iron, copper and other micro and macro elements;
  • eating optimizes blood sugar, blood pressure;
  • in cooking it is used as the basis for the preparation of sauces, salads, first courses.


  • high in fiber;
  • low calorie;
  • contains vitamins of groups A, K, PP, P and B;
  • beneficial effect on the appearance, especially hair and nails;
  • stimulates the functioning of the brain;
  • used in cooking for preparing soups, salads, mashed potatoes.
White beans are better absorbed, while red beans are more nutritious. In the event that you are engaged in heavy physical labor or sports in the gym (especially with regard to strength types), give preference to red varieties.

If you need diet food, it is better to use white legumes. Such beans are more suitable for the diet of people with diabetes: it has a beneficial effect on the endocrine processes in the body and normalizes sugar levels. People who have diseases of the gastrointestinal tract or simply digestive problems should use beans of any color with caution, as this can lead to an exacerbation of diseases.

Important! Raw or insufficiently thermally processed beans can cause poisoning: the fruits contain glycosides and lectins, the ingestion of which adversely affects the functioning of the digestive tract and can even damage the intestinal mucosa.

General rules for selection and storage

High-quality beans should have such signs:

  • beans should be free to separate from one another when pouring, there should be no sticky fruits;
  • there should not be any extraneous coating on the surface - quality beans look smooth, with a slight sheen;
  • no extraneous plant or other residues in the total mass should be;
  • the fruits should be approximately the same size;
  • white varieties are most susceptible to attacks by insects and worms - remember this when visually inspecting such fruits.
Beans need to be stored in a dark, dry place, best in tight canvas bags. Young asparagus beans can be frozen.

Recommendations for the preparation of different types

The scope of all types of beans is the widest. Vegetable can be used in soups, salads, snacks, sauces, main dishes. It is used in the preparation of side dishes, stewed and boiled, both in conjunction with animal products (meat, fish and seafood), and vegetables.

Did you know? If ordinary beans are too heavy a meal for your digestive tract, the solution may be to use an asparagus variety. It has almost the same qualities, while providing a milder effect on the stomach and intestines.

Here are a few recommendations that will help you properly prepare these fruits:

  1. Most varieties of these legumes should be soaked in cold water for 7-8 hours before cooking (it is better to change the water every 2 hours). In summer, it is better to keep the container in the refrigerator.
  2. Soaking young asparagus beans is not necessary .
  3. Cooking (boiling or stewing) any type of bean is necessary until fully prepared in order to avoid problems with the digestive tract. This is especially true of the red variety of culture.
  4. You can do this : rinse the fruits, fill with water and set to cook. Let it boil for 5 minutes, then remove from heat and cover the pan with the contents of a blanket or blanket. After 2 hours, discard the contents in a colander, rinse with running water, pour fresh and cook until cooked. This method requires less time than traditional soaking.
  5. When cooking, do not mix different varieties of legumes . For the complete preparation of even one type of beans from different parties, it may take a different time, while one part of the beans will boil, and the other will not be fully boiled.
  6. For the speedy boiling of legumes, 100-150 ml of cold water should be periodically added during cooking . Another way to speed up the cooking process is to add 0.5 teaspoons of soda when soaking (if changing water, add soda with each change) or as much during the cooking process. In the event that after the beans are ready, the taste of soda is felt, you can neutralize it with a small amount of vinegar.

Thus, different types of beans have their advantages and disadvantages. Regardless of which one you choose, you need to remember that for a normal balanced diet, these fruits should be included in your diet 6-8 times a month, if there are no contraindications.

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