White and red beans: which is tastier and healthier?

Beans

Beans have many beneficial properties. However, few people know which beans are healthier: white or red, or the vegetable or grain variety. Beginning gardeners often have questions about the impact of grain color on the medicinal properties of the crop. Not all gardeners can answer the question of what differences exist in the content of micronutrients, vitamins, or caloric content of the product.

General characteristics and differences

Both crops belong to the grain variety of the plant. Fully ripened seeds are eaten. The pods are unsuitable for consumption because a parchment-like layer forms on the inside of their shells when ripe. This parchment-like layer is fibrous and tough and contains toxic substances.

White and red beans differ from each other by the following characteristics:

the content of proteins, vitamins and microelements in beans;
shape and size of bushes, grains, ripening time;
the ability to retain nutrients after heat treatment.

Many varieties of beans require prolonged cooking. Not all micronutrients retain their beneficial properties. They disintegrate or are converted into substances that are useless or even harmful to humans.

Varieties

There are two main types of culture:

American beans - small short pods, large grains of different shapes and colors;
Asian beans are tall bushes with long, snake-shaped pods and many small seeds.

Both plant species are divided into 3 groups based on the shape of the bush:

bushy - up to 65 cm in height;
creeping crops - the length of the stems reaches 2 meters;
Climbing - vines are very long, up to 5 meters, and require gartering on trellises.

According to the method of consumption, all varieties are divided into:

vegetable (sugar) - young pods and grains are used;
grain (shelling) - only beans are used, heat treatment is required.

Ripening periods of the crop: early, middle and late, depending on the variety.

Depending on the variety, beans come in small, medium, or large sizes.

Pea colors also vary. The main representatives of this subgroup include black, white, red, and variegated beans.

White

The most popular varieties of white beans are: Nevi, Chali, Black Eye.

Their advantage lies in their low protein content (compared to red beans). They are used in dietary dishes for weight loss. Consuming the product promotes a normal heart rate and cleanses blood vessels.

Red

Gardeners prefer the following varieties: Tomato, Tashkent, and Skorospelka.

Red beans with grains Flowers are valued for their high protein content, which is essential for maintaining overall health. Antioxidants help eliminate harmful microorganisms.

Note!

A sign of ripening beans is drying pods. When harvested, their pods should open easily. If this doesn't happen, the beans need to be dried further in a warm, dark place.

Nutritional value and beneficial properties

The vitamin, microelement, and mineral content of different types of beans varies, albeit slightly. The calorie content of dishes made with red kidney beans is almost the same as that of soups and main courses made with white beans. However, white beans contain four times less fat, making them more beneficial for maintaining a healthy weight.

100 grams of the product contains:

Elements	Red beans (g)	White beans (g)
Squirrels	22.6	22.3
Fats	9.8	2.4
Carbohydrates	61.3	60.8
Caloric content of dishes (kcal)	337	298

Eating red beans helps restore strength, build muscle mass, and normalize heart function. They are recommended for people leading an active lifestyle, engaging in heavy physical labor, or sports.

The plant protein contained in this product is comparable in quality to the animal proteins found in meat and fish. The difference lies in the amount of saturated fat, which is virtually absent in beans. These fats are not converted into subcutaneous fat and are quickly broken down in the body.

Vitamins

Bean products also contain various vitamins essential for normal metabolism. Red and white beans share many similarities in terms of quantity, species, and properties.

Group	Amount of mg in 100 g of beans	Beneficial properties
A (retinol)	0.04 - 0.06	Normalizes the immune system, improves vision, protects against colds, and reduces the negative symptoms of measles and chickenpox.
B vitamins: B 1 (thiamine)	0.07 - 0.1	It has a positive effect on the nervous system, brain function, and cardiac muscle tone. It participates in metabolic processes that maintain energy balance at the cellular level.
B 2 (riboflavin)	0.15 - 0.2	Protects hair from flaky growths (seborrhea), improves the function of the visual organs, brain, and nervous system. It is essential for the synthesis of red blood cells and antibodies.
B 5 (panthenol)	0.18 - 0.2	It participates in the formation of substances that promote rapid healing of wounds and abrasions and the regeneration of damaged tissue cells. It reduces the negative impact of stress on the human nervous system. It is essential for normal cellular metabolic processes.
B 6 (pyridoxine)	0.16 - 0.2	Performs all the listed functions and is responsible for the healthy condition of hair, nails, and skin.
B 9 (folic acid)	0.027 - 0.03	It plays a role in the development of the skeleton, spinal cord, brain, and nervous system of the fetus in the womb. Vitamin B9 also plays a role in cell growth and division.
E (tocopherol)	2.5 - 3	It accelerates the regeneration of damaged cells in human internal organs, helps restore tissue after surgery, and improves blood flow. It rejuvenates the skin and has a beneficial effect on the health of pregnant women and the fetus.
PP (niacin)	0.4 - 0.5	It is considered a medicinal remedy. It maintains the balance of cholesterol and phospholipids in the body. It reduces irritability and improves blood flow to the brain. It activates enzymes that "burn" fats, converting them into energy. It helps diabetics manage with a lower daily insulin dose.
C (ascorbic acid)	17 - 20	All the most beneficial properties are combined in this substance. Energy, calm, and a good mood will remain if the body receives sufficient amounts of foods containing vitamin C. Red and white beans are such a source. Even boiled and stewed, they retain at least 10-15 mg of this beneficial substance per 100 g of the finished dish.

Note!

Red kidney beans are a source of energy and strength. The high protein content of these beans is used in athlete's shakes.

Minerals

Metabolism and synthesis in the human body involve not only essential vitamins but also macro- and microelements. A deficiency in these nutrients can lead to metabolic disturbances and, subsequently, to disease.

Mineral content in mg per 100 grams of product.

Micro and macroelements	Red beans	White beans	Beneficial properties
Calcium	150	147	Prevents cramps and muscle spasms, lowers blood cholesterol levels, and protects the body from dysfunction of the adrenal, thyroid, pancreas, and sex glands.
Potassium	1100	1185	Regulates and normalizes water, salt, acid and alkaline balance in cells, promotes the absorption of many vitamins, improves the functioning of the gastrointestinal tract
Phosphorus	480	407	It plays a role in maintaining the strength and durability of teeth and skeletal bones. It also plays a role in the formation of fetal bone tissue during pregnancy.
Iron	6	5.5	Normalizes oxygen balance, participates in metabolic processes, activates the work of brain cells and the thyroid gland
Manganese	1.34	1.4	Ensures normal functioning of muscle tissue cells, protects against atherosclerosis, and deactivates the effects of harmful lipoproteins
Zinc	1.07	3.7	Important for male health during puberty. Supports normal development of the reproductive organs and promotes the production of the male hormone testosterone.
Selenium	25	11	One of the body's main antioxidants. It blocks and helps eliminate free radicals.
Magnesium	103	145	Reduces the risk of heart and vascular diseases, normalizes blood pressure, helps in the treatment of diabetes
Copper	0.24	0.8	Helps in the absorption of many vitamins, supports the immune system, helps strengthen bones, and has anti-inflammatory functions.

Note!

Moderation is key if we don't want to harm our health. Legumes are high in calories and should be eaten in small portions of 150-200 grams no more than 2-3 times every 10 days.

Contraindications

Red and white beans are used in culinary preparations and dietary nutrition. Obese individuals should avoid red beans, while the elderly should limit themselves to small portions of boiled or stewed white beans. Overeating is detrimental to health. This product is not expected to cause any significant harm. However, moderation is key.

People with illness should consult their doctor or dietitian about whether they can eat beans, and if so, how much.

Choosing the right variety

When choosing seeds for growing beans on your own plot, you need to consider the following factors:

they must be zoned in the area where the site is located;
It is better to plant bush varieties in greenhouses, as this will reduce the ripening time;
Climbing varieties are chosen for areas where space is limited and are tied vertically to supports;
White bean varieties are best planted in larger quantities than red beans.

There's a wide variety of legume seeds, but it's best to determine which variety suits you best through trial and error. To start, we recommend planting several varieties of both species, 2-3 plants each. Continue planting whichever fruits best suit your taste.

Storage and preparation methods

Grain varieties, including red and white beans, are always shelled, meaning the beans are removed from the pods, before being stored. The beans are then air-dried or dried in the oven. Shelf life — up to 2-3 years. Fresh fruits can be frozen or canned.

Fresh

Raw beans, freshly removed from the pods, are unhealthy and even dangerous to eat. They accumulate toxic substances that are only broken down by heat. Dishes prepared with fresh beans retain more vitamins and minerals.

Frozen

A frozen product is almost as healthy as a fresh one, but with long-term storage it loses most of its beneficial substances and its taste deteriorates.

Canned

Canned beans can be stored for up to 2 years. However, they should not be eaten frequently or in large quantities, as the spices, salt, and sugar added to the preservatives increase the calorie content and cholesterol levels.

Recommendations for cooking different types

Before cooking soups or main courses, soak red beans in warm water for 2-3 hours. Add ½ teaspoon of baking soda per 1 liter of water. This will cut the cooking time in half. White beans cook faster and don't require soaking; scalding them with boiling water is better.

Before freezing, blanch the beans, soak them in boiling water for 5-7 minutes, and drain in a colander. Place them on a towel to partially dry, then transfer them to freezer containers.

For canning, beans are prepared in the same manner: blanched, placed in jars, and seasoned with spices, sugar, and salt according to the recipe. The jars are then sealed hermetically.

Benefits of red and white beans The benefits are obvious, and the harm is minimal if you follow all the recommendations of doctors and nutritionists. The fruits of this crop will provide gardeners and their families with a healthy product. The plant won't require much care, as it's easy to care for, and will reward you with a bountiful harvest.