Peruano Beans – Nutrition Facts, Health Benefits, Side Effects, Recipe

Peruano beans, also known as canary beans or Mexican yellow beans, originated in the Andes Mountains of Peru.

Nutrition Facts About Peruano Beans

They are a good source of minerals (including calcium, iron, seșenium potassium, zinc, magnesium), vitamins (folate, pantothenic acid, niacin, thiamin), dietary fiber, and protein.

Health Benefits of Peruano Beans

They Maintain Normal Blood Pressure

They are a good source of potassium, an electrolyte that counteracts the effects of sodium, helping to maintain healthy blood pressure.

According to research, more than 80% of patients on high blood pressure medication were able to lower their doses by fifty percent just by eating foods rich in potassium.

Moreover, this essential mineral plays an important role in maintaining the electrical conductivity of the brain, which considerably affects brain function.

Along with phosphorous, calcium, manganese, and other important minerals, it works to keep your bones healthy and strong. Bones need the proper amount of these vital minerals in order to continue to prevent diseases, such as osteoporosis, making potassium a very beneficial nutrient indeed.

Symptoms of a deficiency in this mineral are highly undesirable and may include dehydration, severe headaches, swelling of tissue and glands, and heart palpitations.

Low Sodium Content

Reducing sodium intake in your diet not only helps you live longer, but it also helps you shed the extra weight as well, including the weight and fat in your face.

However, the most important benefit of a low-sodium diet is reduced blood pressure. Therefore, according to the National Institutes of Health, it is an important benefit even if you don’t have high blood pressure.

1/4 cup of dry beans contains 15 mg sodium or 1 percent of the daily recommended intake.

Lower Risk Of Certain Cancers

Fiber, also known as bulk or roughage, includes the parts of plant foods your physical body can’t absorb or digest.

Fiber comes in two varieties – soluble and insoluble:

  • Soluble fiber dissolves in water and helps control glycemia and lower total and LDL cholesterol. This type of dietary fiber is usually found in foods, such as – oat bran, oats, barley, pecans, almonds, walnuts, beans, flaxseeds, peas, lentils, citrus fruits, pears, carrots, apples, and berries.
  • Insoluble fiber does not dissolve in water, nor is it fermented by the good bacteria residing in the large intestine. However, this type of fiber retains water and in so doing, helps to promote a larger, bulkier, and more regular bowel activity. Insoluble fiber is commonly found in wheat cereals, whole grains, cabbage, celery, carrots, radish, bananas, and tomatoes.

According to a study published in the Annals of Oncology, every ten grams of dietary fiber you consume per day is strongly linked with a ten percent lowered risk of colorectal cancer and a five percent reduced risk or breast cancer.

Moreover, fiber supplements have been shown to improve weight loss among obese people (a BMI of 30 or higher is considered obese), likely because dietary fiber increases feelings of satiety and fullness.

1/4 cup of dry beans contains 56 percent of the daily recommended intake of dietary fiber.

Osteoporosis Prevention

Calcium is an essential mineral and almost all of the calcium in the body is found in the bones. There is a tiny amount in the bloodstream, that is responsible for vital body functions, like – maintenance of the heartbeat, muscle contraction, and transmission of nerve impulses.

Calcium also helps prevent weak or brittle bones, osteoporosis, PMS, poor thyroid function, as well as it facilitates a healthy weight loss since it helps lower the stress hormone – cortisol.

Factors that improve the absorption of this mineral include – adequate amounts of magnesium, protein, vitamin D (spending time outside), and phosphorous.

1/4 cup of dry beans contains 4 percent of the daily recommended intake of calcium.

Wound Healing

Iron is a crucial mineral that your physical body needs to maintain optimal health. In the body, about 70 percent of this mineral is found in myoglobin (found in muscle cells, and makes storage, acceptance, release, and transportation of oxygen possible in those cells) and hemoglobin (the main transporter of oxygen from the lungs to the body’s tissues).

More importantly, this mineral plays a vital role in speeding up the process of wound healing.

The best method to be 100 percent sure you’re not lacking this important mineral is to consume adequate amounts of foods packed with iron regularly. 1/4 cup of dry beans contains 15 percent of the daily recommended intake of iron.

Note – low consumption of foods rich in vitamin C may lead to iron deficiency as vitamin C is required to absorb non-heme iron (found in plant-based foods).

Vegan Recipe (oil-free)


  • 1 cup of beans;
  • 3 large cloves of garlic;
  • 1 large onion;
  • 1 tsp ground cumin;
  • 2 tomatoes;
  • 1/2 tsp chili powder;
  • 1 tsp dried rosemary;
  • 1 tsp pepper;
  • 2 tsp Himalayan salt;
  • 1 tsp paprika;
  • 3 cups of water.


  1. The night before, place the beans in a large pot and fill with water to cover the beans by a few centimeters. Place the beans in the refrigerator to soak until the following day.
  2. Drain off the soaking water, cover with fresh water and bring to a boil then simmer for about forty-five minutes.
  3. Add the rest of the ingredients and cook over medium heat for another twenty minutes. Check them often and stir to make sure they aren’t sticking to the bottom or drying out.
  4. Allow the beans to cool for ten minutes before serving.
  5. Enjoy!

Note – you can store leftovers in the fridge in a sealed container for up to four days.

Side Effects

There are no known side effects. The phytic acid and lectin content can be lowered with a correct cooking method (soaking then cooking).


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