Are sweet beans carbohydrates or vegetables

Sweet beans are both vegetables and contain a certain amount of carbohydrates. Sweet beans belong to the tender pod vegetables of leguminous plants, and their nutritional components mainly include dietary fiber, vitamin C, high-quality protein, and a small amount of carbohydrates.

1. Vegetable Properties

Sweet beans, as vegetables, have a typical high dietary fiber characteristic, containing about 3 grams of dietary fiber per 100 grams, which can promote gastrointestinal peristalsis. Its vitamin C content is close to one-third of the daily recommended amount, and it is also rich in micronutrients such as folate and vitamin K, which are in line with the nutritional characteristics of dark vegetables. Fresh sweet beans have a moisture content of over 90% and a calorie content of only 40-50 kcal/100g, making them a low energy density vegetable.

2. carbohydrate Content

Sweet beans have a carbohydrate content of about 7-8 grams per 100 grams, mainly composed of low glycemic index compound carbohydrates. It contains 2-3 grams of natural sugars and 3-4 grams of starch polysaccharides, with a low sugar load. Compared to root vegetables such as potatoes with a carbohydrate content of 15g/100g, sweet beans belong to the category of low-carbon water vegetables.

3. Nutritional Advantages

Sweet beans have the dual nutritional advantages of beans and green leafy vegetables, with a protein content of 3 grams/100 grams and containing 8 essential amino acids. The plant compounds such as isoflavones and saponins contained in it have antioxidant properties, and can still retain most of the nutrients after cooking. Quick frying or steaming is the best way to consume them.

4. Dietary recommendations

It is advisable to control the daily intake at 150-200 grams, as excessive intake may cause gastrointestinal bloating. Patients with diabetes can use sweet beans as a partial substitute for staple food, but it should be included in the total amount of carbon and water throughout the day. People who are allergic to legumes should try with caution, and it is recommended to test tolerance in small amounts for first-time consumption.

5. Storage Processing

Untamed sweet beans should be refrigerated for no more than 3 days, and blanching and freezing after gluten removal can extend their shelf life. Avoid consuming large amounts of high oxalate foods such as spinach, and adding a small amount of oil during cooking can help absorb fat soluble vitamins. Sweet beans, as a cross disciplinary ingredient with high nutritional density, are recommended to be included in daily dietary combinations. It can be used to make low-fat dishes such as sweet bean shrimp and sweet bean stir fried chicken breast, or added to mixed grain rice to increase dietary fiber intake. Special populations such as kidney disease patients need to control their intake, while the general population can benefit from consuming 3-4 times a week. When purchasing, pay attention to the plump and spot free pods, and thoroughly clean and remove pesticide residues before cooking.