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Medical Forum / General / Nutrition / October 2004

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Small Red Beans

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MilkyWhy - 23 Sep 2004 06:42 GMT
Latest govt deal says that small red beans (dry) are highest antioxidant.

What are these beans, should I cook them, or pulverize them and eat them dry?
cde - 23 Sep 2004 12:32 GMT
> Latest govt deal says that small red beans (dry) are highest antioxidant.
>
> What are these beans, should I cook them, or pulverize them and eat them dry?

I would not suggest attempting to eat them dry. Cook them,
or better yet, sprout them before lightly cooking.

The results of the Jun 2003 Journal of Agricultural and Food
Chemistry study are presented by typical serving size. If
you examine the total antioxidant capacity sorted by
calories you get a different picture. This is only a
partial list:

                (Total antioxidant capacity/kcal)
cranberry    204
blueberry, wild    163
plum, black    161
asparagus, raw    150
broccoli raab raw    140
plum, red    137
blackberry    124
small red bean    121
red kidney bean    117
cabbage, red cooked    115
spinach, raw    113
lettuce, green leaf    112
strawberry    111
blueberry, cultivated    110
pinto bean    105
lettuce, red leaf    101
artichoke    95
raspberry    95
apple, Red Delicious    82
apple, Granny Smith    75
cherry, sweet    66
beet    64
lettuce, romaine    59
radish    58
apple, Gala    54
apple, Red Delicious peeled    52
apple, Gold Delicious    51
apple, Fuji    50
peach, fresh    48
broccoli, raw    47
apple, Gold Delicious peeled    39
pepper, yellow raw    39
pepper, orange sweet raw    38
black bean    37
orange, navel    37
grapefruit, red    37
pear, green    33
fig    32
lettuce, iceberg    32
pear, Red Anjou    31
raisin    30
pine nut    29
onion, red raw    27
celery, raw    26
cauliflower, raw    25
navy bean    23
pea, blackeye    20
grape, red    19
tomato, raw    19
potato, russet raw    17
potato, russet cooked    15
potato, red raw    14
date, Medjool    14
potato, white raw    14
macadamia    13
potato, red cooked    13
prune    12
walnut    12
avocado, Haas    12
carrot, baby raw    11
potato, white cooked    10
cucumber, peeled    6

More complete data, sorted by TAC/serving size, are here.
You can use the USDA nutrient database to determine kcal/
given portion:

http://www.vegparadise.com/news45.html
MilkyWhy - 23 Sep 2004 21:44 GMT
>> What are these beans, should I cook them, or pulverize them and eat them dry?
>
>I would not suggest attempting to eat them dry. Cook them,
>or better yet, sprout them before lightly cooking.

Thanks, and I was interested to review your chart based on Calories. If you
look back at the recent govt blurb on AntiOxidants, it is confusing with the
Small Red Bean cite as it says merely "dry". I would suppose this is compared
to the canned version. Also, most folks I have talked to prepare them like:

they soak them in water overnight and throw away that water, then they cook for
2 hours.

I am not so much eating them for taste or consistency in chewing and pleasure,
as I am ingesting them for the purpose taking in their anti-oxidant nutrients.
Mamma - 12 Oct 2004 15:21 GMT
> I am not so much eating them for taste or consistency in chewing and
> pleasure, as I am ingesting them for the purpose taking in their
> anti-oxidant nutrients.

Add easy pleasure: onion & tomatoes, pepper, humm ...
 
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