A single 2/3-cup serving of cranberry beans delivers roughly 335 calories when boiled without extra fat. There are little over 24.5 grams of complex carbs in each meal, and the majority of the carbs in cranberry beans are starch. However, a single serving also contains roughly 25 grams of dietary fiber. Carbohydrates in starch provide fast energy to the body, and fiber aids in blood sugar stabilization, satiety, and digestive health.
The University of Sydney’s Glycemic Database does not include a particular glycemic index for cranberry beans. However, they say that boiling dried beans have a glycemic index of 37, making them a low-glycemic food. The glycemic load of a 2/3-cup portion is calculated to be 11. 3 When calculating a food’s impact on blood sugar, the glycemic load factor includes the serving size.
Borlotti Beans Nutrition Facts
What are Borlotti Beans?
The borlotti bean is a near relative of the kidney bean, or Phaseolus vulgaris, and is an offshoot of the wild bean species. The borlotti bean (also known as cranberry bean) is a speckled sample with pink, red, brown, and beige colors instead of the smooth, single color of the kidney bean. It’s a lovely dish, albeit the brilliant colors fade to a pale brown tone after being cooked.
Borlotti beans are used in meals, including stewed beans with olive oil and tomato, pumpkin farro soup with borlotti beans, and Feijao a Portuguesa, made with the beans, paprika, bacon, sausage, chile peppers, tomatoes, and garlic. Ironically, most borlotti beans consumed in these countries originate in the Americas, their ancestral continents. In these countries, this legume is known as a cranberry bean, although in Europe, it is known as borlotti.
Borlotti beans are commonly sold, shelled, and dried, and they should be soaked before cooking for the most satisfactory results. Borlotti beans should not be soaked before cooking and should be shelled. Because they are a bit of a niche item in the United States, they are slightly more expensive than many other dry and fresh beans.
What are the Health Benefits of Borlotti Beans?
Beans such as cranberry beans, navy beans, kidney beans, red beans, black beans, and pinto beans are legumes (Phaseolus vulgaris). Polyphenols, which give critical anti-oxidant qualities, are abundant in them. 5 According to research, boosting your legume intake can have some health benefits.
May Lower LDL Cholesterol
According to a 2015 study, eating legumes like cranberry beans regularly can help lower total and LDL cholesterol levels. A meta-analysis of randomized, controlled trials in which non-soy legumes were consumed for at least three weeks found that consuming legumes lowers cholesterol.
Furthermore, according to a study published in the Canadian Medical Association Journal, incorporating beans into your diet can help lower LDL cholesterol. However, they did say that additional research is needed to thoroughly understand the impact of eating dietary pulses (beans, chickpeas, lentils, and peas) in lowering cholesterol levels.
May Help Prevent or Manage Type 2 Diabetes
A diet rich in plant-based foods, such as legumes, and low in refined grains, sugar-sweetened beverages, and processed meats have been shown in several trials to reduce the incidence of type 2 diabetes. It may also help people with type 2 diabetes improve their glycemic and lipid control.
According to one study published in 2014, the fiber content of beans helps maintain appropriate blood sugar levels. Flavonol, one of the antioxidants present in beans, was found to help lessen the risk of type 2 diabetes in a research published in the Journal of Nutrition.
Protein Alternative for Plant-Based Diets
People who follow a plant-based diet can supplement their protein intake with cranberry beans or other legumes. “Common beans play a significant part in vegetarian diets and provide several health benefits associated with a plant-based eating pattern,” according to one published review.
According to the researchers, beans are a cost-effective source of nutrients, including proteins, dietary fibers, vitamins, minerals, and phytochemicals. At the same time, they are low in saturated fat, making them a good substitute for animal products. The study’s authors also point out that substituting beans for meat (and other animal products) improves animal wellbeing and reduces the use of natural resources.
Cranberry beans are a partial protein source, and all of the necessary amino acids are found incomplete proteins. Essential amino acids are not produced by the body and must be obtained from the diet. Many people who eat a plant-based diet combine different proteins (known as complementary proteins) such as beans and grains to acquire all of the amino acids they require. 13 However, consuming complementary proteins at the exact moment isn’t always necessary.
Increases Fiber Intake
Dietary fiber has some health benefits, including aiding digestion and reducing constipation. It also adds bulk to your diet, making you feel fuller faster and potentially helping you lose weight.
Fiber consumption is recommended at 38 grams per day for adult men and 25 grams per day for adult women. These suggestions are for healthy persons only and do not apply to people with certain chronic disorders. The majority of Americans do not consume enough fiber.
According to a study published in the North American Journal of Medical Science, greater dietary fiber consumption is linked to lower mortality rates, particularly death from heart disease, cancer, digestive disease, infectious disease, and other inflammatory disorders. Over 1.75 million people took part in the study.
How to Cook with Borlotti Beans?
It’s better to soak dried borlotti beans overnight before cooking them, and you could also use a pressure cooker to cut down on prep time. The borlotti bean cannot easily overcook; it keeps its shape in a soup or baked dish even after reheating.
Borlotti beans are prepared and served similarly to other beans, and the creamy texture stands out as a side dish or as the star of a casserole or salad. Toss it with other beans in a pickled three-bean salad, or combine it with meat and veggies for a substantial stew. There are countless ways to prepare and serve this bean, and its sweet, nutty flavor pairs nicely with a variety of herbs, spices, vegetables, and proteins.
Where can I Purchase Borlotti Beans?
The borlotti bean is known by several different names. Cranberry bean is the most frequent variant name, although it’s also known as rococo beans, French horticulture bean, Roman bean, gadhra bean, shelling beans, romano bean, and slugging bean. Look for this product fresh or dry under any of these names when purchasing.
Dried borlotti beans are available in bulk or bags in the beans and grains section of specialist grocers and online. However, they are less frequent than other options. Borlotti beans, unlike other beans, are not sold tinned. These beans are sometimes sold fresh by the pound at markets, frequently wrapped in the same-colored pods they grow in.
Side Effects of Borlotti Beans
Antinutrients—compounds that prevent absorption of nutrients—are found in legumes. Antinutrients are found in many plant foods, but wheat and beans are exceptionally high. Legumes are known to contain enzyme inhibitors, which hinder dietary proteins from being digested.
Although some consumers are concerned about antinutrients in grains and legumes, these chemicals are considerably decreased when the beans are properly soaked and cooked. Beans’ antioxidant activity and concentration are also increased when cooked.
How to Store Borlotti Beans?
As a dried bean, the borlotti can last for years if stored in an airtight container in a dark, excellent location. Although many bags of beans contain an expiration date, the meal generally lasts much longer. It’s worth noting that cooking older dried beans take longer than cooking newer dried beans.
These beans can be stored in the refrigerator for up to a week after being cooked, and they can also be frozen for up to three months in an airtight container. Frozen beans should be defrosted in the refrigerator and used in hot recipes such as soups and stews. Fresh beans should be consumed within a few weeks, but they can be dried for extended storage.
Conclusion
Borlotti beans are among the most colorful and attractive legumes on the market. This nutritious food, sometimes known as cranberry beans, is a light beige-pink tint with red-brown dots. After cooking and cooling, use it in casseroles, as a side dish, in soups, or in salads. The borlotti bean is a versatile, easy-to-use, and simple-to-prepare been popular in Italy and Portugal. Even though the beans lose their brilliant color when cooked, they retain their creamy texture.
The Phaseolus vulgaris family includes several distinct beans, including the cranberry bean, the great northern bean, red kidney beans, black beans, pinto beans, pink beans, and navy beans. In recipes, these beans can be used interchangeably. Bird’s Egg, Belaggio, Chianti Cranberry, Coco Rubico, Scarlet Beauty, Tongue of Fire, Vermont Cranberry, and White Horticultural are all subvarieties of the cranberry bean. These kinds are available as seeds for home gardeners and can be grown in various climates across the United States.