₦airaland Forum

Many of us think Beans is a healthy source of protein which is not really true. Beans is more of carbohydrate than protein and it mostly enriches us with just fiber, carbs and little protein. It is a complex carbohydrate with low glycemic index so it slows down the breakdown of carbohydrate in the body. Beans doesn't really spike sugar level on its own but what you pair it with is the problem and the ratio of the food pairing. The fiber and protein present in beans will help slow down the breakdown of the carbohydrate it contains.

Healthy protein are found in Eggs, fish and meats. We pair beans with almost everything we eat thinking its a good pair but this is the result you are ignorantly getting.

Pairing Rice with Beans= Carbohydrate and carbohydrate with fiber, little protein.. And at times the ratio of the rice is higher than the beans which is wrong. Rice digests very fast in the body having a high glycemic index. The ratio of the beans should be higher than the rice, in that way the protein and fiber present in beans can help slow down the breakdown of the carb in the body.

Pairing Garri with Beans= Carbohydrate and carbohydrate with fiber, little protein.. At times the ratio of the Garri is higher than the beans which is bad. Garri digests very fast in the body, it has a high glycemic Index so it breaks down carbs very fast which can spike sugar level fast. Adding sugar inside Garri to drink is very wrong, that one na double wahala. This is what most of us are ignorantly drinking everyday as snack.

So your intake of carbohydrate becomes very high and what does carbohydrate do in the body? It gives us energy which is good but it also gets converted to glucose (sugar) in the body which can spike your blood sugar level. So limit your intake of too much carbohydrate without adding more of healthy proteins, vegetables and fruits.

Best pairing with Beans is with Eggs, fish, meat plantain or vegetables and fruits then you get Carbohydrate and healthy protein, with fiber, the right vitamins and minerals your body will need. ✅

Beans and plantain or we call it dodo but insteaf of frying the plantain, boil or roast it. . Update;
Guys if you need cheap affordable complete plant based protein then go for Chia seed. Chia seed have all the complete 9 amino acid your body will need but note all plant protein still need animal protein to make it healthier. Most plant protein are low in methionine and bioavailability but animal protein contains all the essential and healthy amino acids. Animal protein are the excellent source of protein

Beans with meat and veggies. Very good combo✅

Learn something new today

The cheat code is to build lean muscle mass, this acts as a strong sponge to mop up blood sugar (glucose) very efficiently. Even when the body is inactive, the muscles are still actively using the glucose and burning fats.

Beans is still a very healthy affordable source of protein. It is also plant-based.

LIVINGICONREBOR:
The cheat code is to build lean muscle mass, this acts as a strong sponge to mop up blood sugar (glucose) very efficiently. Even when the body is inactive, the muscles are still actively using the glucose and burning fats.

Beans is still a very healthy affordable source of protein. It is also plant-based.

yup but animal source is way stronger. Egg is the best

We pair food wrongly

Health is wealth

When you add sugar inside Garri. That one is the worst

We go dey drink garri with sugar dey call am snack. You are just killing yourself

The koko to most of these foods is to understand the principle of portion control and practice it accordingly.

LIVINGICONREBOR:
The cheat code is to build lean muscle mass, this acts as a strong sponge to mop up blood sugar (glucose) very efficiently. Even when the body is inactive, the muscles are still actively using the glucose and burning fats.

Beans is still a very healthy affordable source of protein. It is also plant-based.

How long have you been working out?

In a country with very poor food security, this may be targeted at the wrong audience.

Also, there is quite a bit of misinformation in this post, so I took the liberty of asking ChatGPT to address some of the claims, particularly within the context of our local environment.

1. “Beans is more carbohydrate than protein, therefore it isn't really a healthy source of protein.” — FALSE
A food does not have to contain more protein than carbohydrate to qualify as a good protein source. Beans are widely recognised as an important plant-based protein source. They also provide complex carbohydrates, fibre, folate, iron, potassium and other nutrients.


2. “Beans contains little protein.” — MISLEADING
Cooked beans typically provide about 7–9 g of protein per 100 g, depending on the variety. A normal serving can therefore contribute a meaningful amount of protein to the diet.


3. “Healthy proteins are found in eggs, fish and meats.” — INCORRECT
Eggs, fish and meat are excellent sources of high-quality protein, but healthy protein is not limited to animal protein. Beans, lentils, peas, nuts and seeds are also recognised sources of healthy plant protein.


4. “Rice + beans = carbohydrate + carbohydrate with fibre and little protein.” — MISLEADING
Rice and beans actually make a useful nutritional combination because their proteins complement each other. Legumes are relatively rich in lysine but lower in methionine, while cereals such as rice have the opposite pattern. Eating them together therefore improves the overall amino-acid profile of the meal.


5. “The ratio of beans should be higher than rice.” — THERE IS NO SUCH UNIVERSAL RULE
There is no scientifically established beans-to-rice ratio that everyone should follow. Appropriate portions depend on age, energy requirements, activity level, nutritional status, health conditions and the overall diet.


6. “Rice has a high glycaemic index and digests very fast.” — OVERGENERALISATION
The glycaemic index of rice varies considerably according to the type of rice, processing and method of preparation. Not every type of rice has the same glycaemic index, and eating rice as part of a mixed meal can also alter the glycaemic response.


7. “Garri has a high GI and breaks down carbohydrates very fast.” — OVERSIMPLIFIED
The glycaemic response to garri can vary according to processing, preparation, quantity consumed and what it is eaten with. Glycaemic index should not simply be interpreted as how quickly a food “breaks down carbohydrates.”


8. “Carbohydrates are converted to glucose and can spike blood sugar, so carbohydrate intake should be limited.” — MISLEADING
Conversion of digestible carbohydrate to glucose is normal physiology. Carbohydrates are an important source of energy. What matters is the type and quantity of carbohydrate, portion size, overall dietary pattern and the individual's metabolic health.


9. “Beans doesn't really spike sugar on its own; what you pair it with is the problem.” — NOT QUITE CORRECT
Beans contain carbohydrates and therefore can raise blood glucose. However, because they contain fibre, resistant starch and protein and generally have a low glycaemic index, they tend to produce a slower and more gradual rise in blood glucose than many refined carbohydrate foods.


10. “The best pairing with beans is eggs, fish, meat, plantain, vegetables and fruits.” — NO SINGLE ‘BEST’ PAIRING EXISTS
Beans can form part of many nutritionally balanced meals. Interestingly, plantain is also predominantly a carbohydrate food, so recommending beans with plantain while describing beans with rice as “carbohydrate + carbohydrate” is inconsistent.



Most importantly in the Nigerian context

In a country where food insecurity and affordability of animal-source foods are significant concerns, describing beans as containing “little protein” or suggesting that only eggs, fish and meat provide “healthy protein” is particularly problematic. Beans are an affordable, culturally acceptable and valuable source of plant protein, in addition to providing fibre, complex carbohydrates and important micronutrients.

The appropriate public-health message should therefore be dietary diversity, appropriate portions and balanced meals—not that beans are “not really a healthy source of protein.”

Evaress:
Learn something new today

thanks for sharing. Insightful!

It's wild how we've been brainwashed about beans being a plant protein source.

Are you a nutritionist?

Evaress:
When you add sugar inside Garri. That one is the worst

Worst ké? Not for the overwhelming majority. 😂😂😂

Though I no longer add sugar to what I consume.

DrAda:
In a country with very poor food security, this may be targeted at the wrong audience.

I totally agree

A kilo of beef is presently 7k naira, that's almost 10% of the minimum wage...

Even mudu of termites and grasshoppers cost

Na God just dey save pesin

We go still die whether we eat beans and rice or not

Evaress:
Beans with meat and veggies. Very good combo✅

But this one na kpónmòn...
How's this a very good combo?

Shedrack777:
We go still die whether we eat beans and rice or not

Then don't even eat

Na people like you make Tinubu dey rule us

Evaress:
Many of us think Beans is a healthy source of protein which is not really true. Beans is more of carbohydrate than protein and it mostly enriches us with just fiber, carbs and little protein. It is a complex carbohydrate with low glycemic index so it slows down the breakdown of carbohydrate in the body. Beans doesn't really spike sugar level on its own but what you pair it with is the problem and the ratio of the food pairing. The fiber and protein present in beans will help slow down the breakdown of the carbohydrate it contains.

Healthy protein are found in Eggs, fish and meats. We pair beans with almost everything we eat thinking its a good pair but this is the result you are ignorantly getting.

Pairing Rice with Beans= Carbohydrate and carbohydrate with fiber, little protein.. And at times the ratio of the rice is higher than the beans which is wrong. Rice digests very fast in the body having a high glycemic index. The ratio of the beans should be higher than the rice, in that way the protein and fiber present in beans can help slow down the breakdown of the carb in the body.

Pairing Garri with Beans= Carbohydrate and carbohydrate with fiber, little protein.. At times the ratio of the Garri is higher than the beans which is bad. Garri digests very fast in the body, it has a high glycemic Index so it breaks down carbs very fast which can spike sugar level fast. Adding sugar inside Garri to drink is very wrong, that one na double wahala. This is what most of us are ignorantly drinking everyday as snack.

So your intake of carbohydrate becomes very high and what does carbohydrate do in the body? It gives us energy which is good but it also gets converted to glucose (sugar) in the body which can spike your blood sugar level. So limit your intake of too much carbohydrate without adding more of healthy proteins, vegetables and fruits.

Best pairing with Beans is with Eggs, fish, meat plantain or vegetables and fruits then you get Carbohydrate and healthy protein, with fiber, the right vitamins and minerals your body will need. ✅

Beans are carbohydrates

Learnt something new and highly valuable to my health. Thank you for sharing.

It's terrible that with the high inflation in Nigeria 🇳🇬 protein is slowly disappearing from the meal of Nigerians. May God help us all

Evaress:
Many of us think Beans is a healthy source of protein which is not really true. Beans is more of carbohydrate than protein and it mostly enriches us with just fiber, carbs and little protein. It is a complex carbohydrate with low glycemic index so it slows down the breakdown of carbohydrate in the body. Beans doesn't really spike sugar level on its own but what you pair it with is the problem and the ratio of the food pairing. The fiber and protein present in beans will help slow down the breakdown of the carbohydrate it contains.

Healthy protein are found in Eggs, fish and meats. We pair beans with almost everything we eat thinking its a good pair but this is the result you are ignorantly getting.

Pairing Rice with Beans= Carbohydrate and carbohydrate with fiber, little protein.. And at times the ratio of the rice is higher than the beans which is wrong. Rice digests very fast in the body having a high glycemic index. The ratio of the beans should be higher than the rice, in that way the protein and fiber present in beans can help slow down the breakdown of the carb in the body.

Pairing Garri with Beans= Carbohydrate and carbohydrate with fiber, little protein.. At times the ratio of the Garri is higher than the beans which is bad. Garri digests very fast in the body, it has a high glycemic Index so it breaks down carbs very fast which can spike sugar level fast. Adding sugar inside Garri to drink is very wrong, that one na double wahala. This is what most of us are ignorantly drinking everyday as snack.

So your intake of carbohydrate becomes very high and what does carbohydrate do in the body? It gives us energy which is good but it also gets converted to glucose (sugar) in the body which can spike your blood sugar level. So limit your intake of too much carbohydrate without adding more of healthy proteins, vegetables and fruits.

Best pairing with Beans is with Eggs, fish, meat plantain or vegetables and fruits then you get Carbohydrate and healthy protein, with fiber, the right vitamins and minerals your body will need. ✅

How can one get proteins that isn't expensive?

koxyz:
The koko to most of these foods is to understand the principle of portion control and practice it accordingly.

True, you are not far from the truth, some people go dey take first round and second round go even big pass the first round dem take

LIVINGICONREBOR:
The cheat code is to build lean muscle mass, this acts as a strong sponge to mop up blood sugar (glucose) very efficiently. Even when the body is inactive, the muscles are still actively using the glucose and burning fats.

Beans is still a very healthy affordable source of protein. It is also plant-based.

If you read what she typed you won't make your last statement about beans being the very healthy affordable source of protein.

naturefellow:
thanks for sharing. Insightful!

It's wild how we've been brainwashed about beans being a plant protein source.

Are you a nutritionist?

from all the episodes,, apart from eggs , meat he mentioned which is normal in most meal,,

if you wanna want to consume protein without meat or eggs or fish.. beans still the best Source,,
fact that there's larger portion of CHO inside the beans doesn't dispute the quantity of protein you get from it too...

n/B :I talking based on our everyday immediately meal we can afford...

beans got cho,, but can't compare the protein it got with yam, rice, Eba, 🍞,

I can't remember the last time that I stopped eating carbohydrates again, it is so expenses and very dangerous to humans body. Carbon dioxide is what I eat now, it is shipper, safer and very nutritious.

Sellfish:
I totally agree

A kilo of beef is presently 7k naira, that's almost 10% of the minimum wage...

Even mudu of termites and grasshoppers cost

Na God just dey save pesin

Well said. We don't have the luxury to cherry pick our food groups.

tragergeorge:
from all the episodes,, apart from eggs , meat he mentioned which is normal in most meal,,

if you wanna want to consume protein without meat or eggs or fish.. beans still the best Source,,
fact that there's larger portion of CHO inside the beans doesn't dispute the quantity of protein you get from it too...

n/B :I talking based on our everyday immediately meal we can afford...

beans got cho,, but can't compare the protein it got with yam, rice, Eba, 🍞,

noted with thanks.

I get character.

DrAda:
In a country with very poor food security, this may be targeted at the wrong audience.

Absolutely i have witnessed people eat heavy carb (Akpu/Fufu) in the morning, afternoon and very late at night with Egusi cooked with (soaked in) lots of red oil.

Very unhealthy, but they would say that is what they can afford.

If you pair bean without a carv, you will have bloating stomach

Unhealthy food cause pot belly and abnormal shapes.

All Foods Break Down as Sugar-Glucose

It's interesting to note that all foods, apart from water, break down as sugar, which is technically known as glucose, which is stored in the liver as glycogen. Now, the liver serves the body throughout the night from this reserve in the liver, which is no more than 400 grams. By morning, that store is appreciable depleted. Hence, the reason for breakfast. The body was in a fasted state while at sleep. That's why it's very important to eat within one hour of waking up.

Whether it is carbohydrates, protein or fats, all foods break down as sugar, glucose, not simple sugar known as sucrose.

Evaress:
When you add sugar inside Garri. That one is the worst

What about adding original honey to the garri instead of sugar?