Type of beans in kenya, Missionaries introduced beans to local cuisine. Beans became popular because they are rich in protein and carbohydrates, which were scarce in many African diets.
This helped provide meals that were both calorie-dense and full of essential amino acids, addressing malnutrition.
Today, there are many different types of beans in the market. However, most people can’t easily tell them apart.
French Beans
French beans are common in local markets. They are considered as nutrient-dense as snap peas and okra. These beans are harvested while still green in their pods, before they mature.
There are over 130 varieties of green beans, but they all have the same nutritional value. French beans are ranked as the most nutrient-dense beans.
Green beans are heart-healthy. They are low in calories and high in fiber, which helps keep you full for longer. This reduces hunger and can help you manage your weight.
Chick Peas
Chickpeas are a great source of protein and fiber. They are commonly served with rice in dining halls across the country.
Chickpeas help with weight management and reduce the risk of cancer, especially when they replace red meat. They also regulate blood sugar and improve insulin sensitivity.
Studies show that chickpeas make it easier to manage cholesterol levels. They also reduce indigestion and improve gut health
Types of Beans in Kenya
Lentils are a great source of vegetarian protein. They are perfect for adding to stews and other dishes. Like chickpeas, lentils are common in schools, restaurants, and homes.
Lentils are proven to lower blood sugar levels. People who eat lentils with meals like pasta have a lower chance of developing complications such as diabetes.
Kidney beans
Kidney beans are red and often eaten with rice. When boiled, they create a red stock and are commonly used in chili and stews.
Studies show that people who eat kidney beans with rice experience smaller spikes in blood sugar compared to those who eat just rice.
Kidney beans also help prevent diabetes and weight gain. Research shows that people who include kidney beans in their meals tend to have lower body weight and fat.
Black beans
Black beans are a great source of folate, like kidney beans. They are dark maroon and a staple in Africa, Central, and South America.
Black beans help control weight gain by reducing blood sugar spikes that happen when eating starch.
They have a low glycemic index, meaning they cause a smaller rise in blood sugar compared to other foods, including bread
Soya Beans
Soybeans are commonly used in Eastern cuisines, especially in tofu. They offer many health benefits, including a high concentration of antioxidants called isoflavones.
Isoflavones help reduce the risk of cancer and are particularly effective in lowering the chances of gastrointestinal cancers.
Regularly eating soybeans can also ease symptoms of menopause. The isoflavones in soybeans mimic estrogen, a hormone that decreases during menopause, helping to relieve its symptoms.
Studies show that women who regularly eat soy, especially in their later years, are less likely to experience a decrease in bone density, which is common during menopause.
Soy protein also helps reduce factors that contribute to heart disease and high blood pressure.
Pinto Beans
Pinto beans are less common locally but popular in Central and South America, especially in Mexico. They are usually eaten whole, mashed, or fried.
Nutritionists recommend pinto beans for their ability to reduce blood cholesterol. Eating half a cup daily for eight weeks can lower LDL cholesterol.
Pinto beans also help produce propionate, which benefits the digestive system. Like other beans, eating pinto beans with starchy foods like rice or chapati reduces blood sugar spikes.
Peas
Peas are a common staple in the Kenyan diet. Many types of peas are eaten locally, and like other grains, they are rich in fiber and protein.
A study found that eating 50 grams of pea flour daily for 28 days reduced insulin resistance and belly fat.
This result was compared to people who ate wheat flour. Pea flour also caused less insulin spike than wheat flour and helped people feel fuller for longer, reducing calorie intake.
Additionally, pea flour boosts the growth of Lactobacilli and Bifidobacteria, which are good for gut health.
Navy Beans
Navy beans, also known as haricot beans, are a great source of B vitamins and minerals. They are effective in reducing symptoms of metabolic syndrome.
A study on kids who ate muffins with navy bean powder found that their HDL cholesterol levels increased after four weeks
. Another study on obese individuals with large waist circumferences showed that eating navy beans for four weeks reduced their waist size, blood sugar, and blood pressure levels.
Lima Beans
Lima beans are named after Lima, the capital of Peru, where they were first grown. They are popular worldwide, with different varieties suited to various climates.
Lima beans contain copper, potassium, and folate. Eating them boosts heart health by lowering the risk of high blood pressure and stroke.
They also reduce bad cholesterol and help increase HDL levels. Research shows that people who regularly eat Lima beans improve insulin resistance, reduce abdominal fat, and lower their risk of diabetes.
Black Eyed Beans
Black-eyed peas are common in local stores. They are perfect for soups, stews, and mashed dishes.
These peas also contain niacin, zinc, riboflavin, thiamine, and vitamin B6.
Variety Beans Which Have The Most Proteins
Beans come in different shapes, sizes, and colors. They can be consumed in various forms, such as split, ground into flour, or dried. Beans can also be canned, cooked, or frozen whole.
Beans are a versatile addition to your diet. You can use them in soups, stews, burritos, tacos, veggie burgers, spreads, and salads.
Winged beans contain 30% protein.
Flava beans have 27% protein, while royal red kidney beans contain 26% protein.
Mung beans and kidney beans both offer 24% protein.
White beans and navy beans each provide 23% protein.
Black beans contain 22% protein, and pinto beans have 20% protein.