Is it better for beans to be big or small

The size selection of beans should be based on cooking needs and nutritional characteristics. Large grained beans such as fava beans are suitable for stewing, while small grained beans such as mung beans are easier to digest and absorb.

1. Characteristics of Large Granular Beans

Large granular beans usually refer to varieties with a diameter of more than 8 millimeters, such as fava beans and chickpeas. They have a high starch content, a compact texture, and are suitable for long-term stewing or making bean paste. These beans are rich in plant protein and B vitamins, but they need to be soaked and cooked thoroughly to break down their anti nutritional factors. Large grain legumes may produce more gas during digestion, and those with weaker gastrointestinal function need to control their intake. When cooking, spices such as tangerine peel and fennel can be used to reduce bloating reactions.

II. Characteristics of Small Granular Beans

Small granular beans include varieties with a diameter of less than 5 millimeters such as mung beans and red beans, which have relatively higher levels of dietary fiber and antioxidant substances. Due to its small size and thin seed coat, it is easier to cook quickly and is suitable for making bean paste or summer cooling soup. Small grained beans have a lower content of oligosaccharides and a relatively lighter digestive burden, but some varieties such as kidney beans require thorough heating to destroy plant hemagglutinin. These types of beans are particularly suitable for the elderly, children, and those who need to control their blood sugar levels.

Regardless of the size of beans chosen, it is recommended to consume 3-5 times a week, with approximately 30-50 grams of dried beans per time. Different varieties of beans can be consumed in combination to obtain more comprehensive nutrition, such as large grain beans providing high-quality protein and small grain beans supplementing trace elements. Be sure to soak the beans in advance for 8-12 hours, cook until completely softened, and avoid consuming them with foods high in oxalic acid that may affect mineral absorption. Special populations such as gout patients should control their daily intake of soy products, while those with renal insufficiency should adjust their intake under the guidance of a doctor.