Kamil Perry
Beans and cheese are two popular foods that are often consumed together. While they can be part of a nutritious diet, it is important to consider the health implications of overconsumption. Beans are a good source of plant-based protein and fibre, as well as certain vitamins and minerals. Cheese, on the other hand, is a dairy product that provides calcium, protein, and other nutrients. However, both beans and cheese can also be high in calories, saturated fat, and sodium, which may have negative health impacts when consumed in excess. In this article, we will explore the nutritional profiles of beans and cheese, discuss their potential health benefits and drawbacks, and provide insights into how they can be incorporated into a balanced diet.
| Characteristics | Values |
|---|---|
| Nutritional value | Beans are a good source of plant-based protein, fibre, iron, zinc, and B vitamins such as folate. Cheese is rich in calcium, phosphorus, vitamin B12, selenium, vitamin A, vitamin B2, and zinc. |
| Calories | A bean and cheese burrito can contain up to 1000 calories, which is high for a single meal. Baked beans are typically low in calories, with a 200g serving containing 162 calories. |
| Health benefits | Eating beans is associated with a lower cardiovascular risk and may help balance blood sugar levels. Black beans specifically may reduce the risk of cancer, cardiovascular disease, and neurodegenerative disease. |
| Concerns | Refried beans are high in calories, saturated fat, and sodium, which may contribute to heart disease and respiratory problems. Frozen bean and cheese burritos may contain artificial additives and low-quality cheese. |
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What You'll Learn
Beans are a good source of plant-based protein and fibre
Beans are an excellent source of plant-based protein and fibre. They are nutrient-dense, containing bioactive compounds such as polysaccharides, oligosaccharides, polyphenols/phytochemicals, and several vitamins and minerals. On average, beans provide around 15 grams of protein per cooked cup. They are also a good source of complex carbohydrates, providing long-lasting energy to prevent blood sugar spikes and dips.
The fibre in beans promotes feelings of fullness, supports gut health, and helps control blood sugar levels. It can also help to lower cholesterol and reduce the risk of heart disease. Beans are especially rich in resistant starch, a type of fibre that is resistant to digestion and has additional health benefits. For example, butyrate, a type of resistant starch found in black beans and navy beans, has been shown to improve gut health and decrease gut permeability.
In addition to their high fibre and protein content, beans have been linked to various health benefits. They have been associated with a reduced risk of metabolic syndrome, type 2 diabetes, cardiovascular disease, and certain cancers. Beans can also help improve obesity-related issues, such as excess body weight, an unhealthy gut microbiome, and low-grade inflammation.
When it comes to plant-based proteins, it is important to note that beans are considered an incomplete protein. This means that they lack one or more of the essential amino acids required for overall health. However, this can be easily addressed by pairing beans with other plant-based protein sources, such as rice or quinoa, to ensure you are getting all the essential amino acids.
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Cheese is a good source of calcium, phosphorus, and vitamin B12
While beans and cheese can be part of a healthy diet, it is important to consider how they are prepared and what other ingredients are included. For example, fried beans and some cheeses are high in saturated fat and sodium, which can lead to health problems such as heart disease and respiratory issues. On the other hand, beans are packed with fiber, and cheese is a good source of calcium, phosphorus, and vitamin B12.
Vitamin B12 is essential for keeping nerves healthy, supporting red blood cell production, and maintaining normal brain function. It is also necessary for DNA synthesis. While vitamin B12 is naturally found in animal products, vegetarians can obtain it from dairy products like cheese. In fact, research has shown that the vitamin B12 in milk and other dairy products is more easily absorbed by the body than that in beef, fish, or eggs. This makes cheese an excellent source of this vital nutrient for those who do not consume meat.
A large slice of Swiss cheese, weighing about 22 grams, provides around 28% of the daily value (DV) of vitamin B12. Other types of cheese that are high in vitamin B12 include Gjetost, Mozzarella, Tilsit, Feta, and Brie. Whole milk Swiss cheese has the highest amount of B12, providing 36% DV per ounce (28 grams).
In addition to being a good source of vitamin B12, cheese also contains calcium and phosphorus. These minerals are important for maintaining strong bones and teeth. Phosphorus, in particular, plays a crucial role in energy production and is necessary for the body's ability to utilize other nutrients. Therefore, including cheese in your diet can provide multiple health benefits, especially when consumed in moderation as part of a balanced meal.
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Baked beans are healthier when made at home
Beans and cheese can be a healthy combination, offering a good source of nutrition. Beans are packed with fibre and a good source of protein, while cheese is rich in calcium, phosphorus, vitamin B12, selenium, vitamin A, vitamin B2, and zinc. However, the healthiness of this combination depends on the type of beans and cheese used, as well as the method of preparation.
Baked beans, a popular dish, can be healthier when made at home. Homemade baked beans allow you to control the ingredients and their quantities, reducing the presence of certain unhealthy elements found in canned baked beans. Canned baked beans are often lined with the chemical bisphenol A (BPA), which has been linked to potential health risks, including increased obesity risk and reduced fertility. Additionally, the convenience of canned beans comes at the cost of higher sodium, sugar, and additive content.
By making baked beans at home, you can significantly reduce the sodium and sugar content. Sodium, or salt, is often added to canned foods as a preservative, but excessive intake can lead to high blood pressure and other health issues. Sugar, in the form of sweeteners like maple syrup or brown sugar, is also commonly added to canned baked beans. High sugar consumption is associated with an increased risk of obesity, heart disease, and type 2 diabetes. When making baked beans at home, you can choose to use little to no added salt or sugar, or opt for healthier alternatives like apple puree or sauteed vegetables for sweetness.
Homemade baked beans also allow you to avoid additives and preservatives that may be present in canned varieties. These additives can include modified corn starch, a controversial thickening agent that has been chemically altered and may be derived from genetically modified corn. By preparing baked beans yourself, you can ensure that only whole, natural ingredients are used, eliminating the need for artificial additives.
In summary, baked beans made at home offer a healthier alternative to their canned counterparts. By controlling the ingredients and preparation methods, you can reduce the presence of sodium, sugar, and additives, potentially lowering health risks associated with these elements. Preparing homemade baked beans allows you to enjoy a delicious and nutritious dish without compromising your well-being.
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Bean and cheese burritos can be high in calories
Refried beans are also loaded with saturated fat and sodium, which can lead to health problems such as heart disease and respiratory issues. Additionally, the high-fat content can clog veins, hindering weight loss efforts. Cheese also contributes to the calorie count, and when paired with other common burrito toppings like sour cream and guacamole, the calorie and fat content can increase significantly.
For example, sour cream can add up to 20 grams of fat and 193 calories per 100 grams, while guacamole contributes to the overall fat and sugar content. Frozen, ready-to-eat bean and cheese burritos may also contain artificial chemical flavourings and preservatives, which can be carcinogenic when heated in a microwave.
While bean and cheese burritos can be high in calories, they also offer some nutritional benefits. Beans are a good source of plant-based protein and are high in fibre, which is beneficial for bowel health. They also contain minerals such as iron and zinc and provide B vitamins like thiamin and folate, which help with energy generation and proper development.
To make bean and cheese burritos healthier, one can substitute a white flour tortilla with a whole wheat version to increase the fibre content. Additionally, opting for reduced-fat cheese and sour cream, or using Greek yogurt as a replacement, can help lower the calorie and fat content.
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Black beans are a healthy plant-based protein
Beans and legumes are excellent sources of dietary fibre, protein, B vitamins, and many other important vitamins and minerals. They are also rich in plant-based protein, making them a popular choice for vegetarians. Black beans, in particular, are a great source of plant-based protein and are considered a nutritional powerhouse. They are also rich in dietary fibre and antioxidants, which help manage blood pressure, sugar, and cholesterol levels.
Black beans are among the most frequently consumed dry grain pulses or legumes, and they originated in South America. They are a staple ingredient in Latin American and Caribbean cuisine and are also consumed in Central and South America. Black beans are also known as the common bean or turtle beans due to their hard, shell-like appearance.
Black beans are a good source of several key nutrients that benefit human health. They contain iron, phosphorus, calcium, magnesium, manganese, copper, and zinc, which contribute to building and maintaining bone structure and strength. They also contain phytonutrients such as saponins, anthocyanins, kaempferol, and quercetin, which possess antioxidant properties.
Black beans have several health benefits, including improved blood sugar control and reduced risk of developing certain chronic diseases like heart disease and type 2 diabetes. They may also help strengthen bones and protect the heart due to the presence of quercetin and saponins.
While black beans are a healthy plant-based protein option, it is important to note that they are not a complete protein source, so it is recommended to eat a variety of plant-based foods to get all the essential amino acids. Additionally, black beans contain antinutrients that can make them hard to digest and affect mineral absorption, so it is advisable to soak or boil them before consumption to reduce their antinutrient content.
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Frequently asked questions
Beans are a good source of plant-based protein and are high in fibre, as well as being low in fat and calories. They also contain minerals such as iron and zinc, and are a good source of B vitamins such as folate. Eating beans is associated with a lower cardiovascular risk and may help balance blood sugar levels.
Cheese is richer in Calcium, Phosphorus, Vitamin B12, Selenium, Vitamin A, Vitamin B2, and Zinc. Baked beans are richer in Iron. Cheese and beans together can be healthy, for example, a bean and cheese burrito can provide 16 grams of protein. However, the healthiness of the meal depends on the other ingredients and how it is cooked.
Baked beans with wholemeal toast and low-fat spread and grated cheddar cheese is a healthy option. You can also try a black bean egg burrito, black bean tacos, or black bean burgers.
Fried beans are maxed out on calories and loaded with saturated fat and sodium, which may cause health problems such as heart disease. Frozen ready-to-eat bean and cheese burritos may contain artificial chemical flavourings and preservatives that can be carcinogenic when heated in a microwave.
