Behind the delicious taste, there are a myriad of benefits of tolo beans for body health, from losing weight to healthy heart. Check out a full explanation of the benefits of tolo beans in this article.
Tolo beans are generally pale in color with black, brown, or red spots that resemble eyes. Although tolo beans are not as popular as peanuts, red beans, or peas, there are many nutrients in them that are no less healthy.
Nutrient Content of Tolo Beans
You can get the benefits of tolo beans from their abundant nutritional content. In 170 grams of cooked tolo beans there are 194 calories and a variety of important nutrients, such as:
- 13 grams of protein
- 1 gram fat
- 35 grams of carbohydrates
- 11 grams of fiber
- 88% of the daily requirement of folate
- 50% of daily copper requirement
- 28% of the daily requirement of thiamine
- 23% of the daily requirement of iron
- 21% of the daily requirement of phosphorus
- 21% of daily requirement of magnesium
- 20% of daily requirement zinc
- 10% of daily requirement of potassium
In addition, tolo beans also contain vitamin B6, selenium, and riboflavin. Tolo beans are also known to contain high levels of bioactive compounds, such as polyphenols. These compounds play an important role as antioxidants to prevent cell damage and protect the body from disease.
Various Benefits of Tolo Beans
With a variety of nutrients contained in it, tolo beans are believed to be able to bring many health benefits. Here are some of the benefits of tolo beans that you can get:
1. Maintain health during pregnancy
Tolo beans are one of the foods that contain lots of folate. Folate plays an important role in supporting the formation and development of fetal nerves and brain. Folate is also important for reducing the risk of neural tube defects, such as anencephaly and spina bifida, in newborns.
Therefore, consuming tolo beans is good for maintaining the health of pregnant women and the babies they contain.
2. Help lose weight
Tolo beans are also an ideal snack choice for those of you who want to lose or maintain a normal weight. This is thanks to the protein content and soluble fiber in it which can cause a longer feeling of fullness and control appetite.
The benefits of tolo beans are proven by several studies which have found that regularly consuming nuts, including tolo beans, can lose weight effectively while reducing fat levels in the body.
3. Maintain a healthy digestive system
Besides being good for weight loss, soluble fiber is also an important nutrient to support a healthy digestive system. The high soluble fiber content in tolo beans can help smooth bowel movements in people with constipation.
Soluble fiber can also act as a prebiotic that supports the growth of good bacteria in the intestines and maintains digestive health. In addition, adequate fiber consumption can also help reduce the risk of digestive disorders, such as stomach acid, hemorrhoids, and stomach ulcers.
4. Control blood sugar levels
The fiber content in tolo beans is known to slow the absorption of sugar in the intestines and prevent spikes in blood sugar levels. That way, tolo beans can be used as one of the good foods for diabetics.
5. Improves heart health
Consuming tolo beans regularly is also known to improve heart health. This is thanks to the polyphenol content in it which functions as an antioxidant to reduce chronic inflammation that can increase the risk of heart disease.
In addition, tolo beans also have the potential to lower high blood pressure and bad cholesterol (LDL), two factors that are very influential in the occurrence of heart disease, including heart failure and heart attacks.
After knowing the benefits of tolo beans, from now on you can include these beans in your healthy diet menu. Tolo beans can be consumed as a healthy snack or added to other dishes, such as soups, salads or oatmeal.
To process it, tolo beans must be soaked before cooking. This needs to be done so that the tolo beans are easier to digest and the absorption of nutrients is more optimal.
If you want to get the benefits of tolo beans but are still hesitant to eat them because you have certain medical conditions, you should first consult with your doctor.