Health Benefits of Beans
Rose May Pimentel in Health
Mar 03, 2022 • 3 min Read
Beans are the seeds from flowering plants classified as legumes that have extremely high nutritional value. They are rich in protein, dietary fiber, vitamins, minerals, and a great replacement for meat as a source of vegetarian protein.
Some of the most popular bean varieties include black beans, soybeans, kidney beans, garbanzo beans, and red beans. These can be added to soups, stews, and salads, or just eat them on their own for a nutritious vegetarian meal. Some beans are dried while others are either canned or frozen.
Here are some of the amazing health benefits of beans, from the Health website:
1. Beans pack a lot of fiber
Fiber helps your body feel full that lessens your food intake.
2. Beans are good for digestion
Beans contain both soluble and insoluble fiber that makes your digestive system works smoothly. Soluble fiber slows down the digestion that gives a full feeling while insoluble fiber prevents constipation.
3. Beans can help regulate blood sugar
Most beans score low on the glycemic index, a ranking of foods based on how they affect blood sugar. Because of the fiber and protein, the carbs in beans get absorbed at a slower rate over a longer period. That helps keep your blood sugar steady—one reason beans are thought to help keep diabetes at bay. A study also found that people with type 2 diabetes who consumed one cup of beans daily for three weeks were able to maintain a lower blood sugar and blood pressure than when they started the diet.
4. Beans are good for your heart
A diet rich in beans is good for your heart. Every 1% reduction of total blood cholesterol, there’s a 2% reduction in heart attack risk. For high fiber content, Researchers found that getting in an additional 7 grams of fiber per day could significantly lower your risk of developing either condition by 9%. Beans are also good sources of key minerals for your heart – potassium, and magnesium. Potassium naturally removes excess sodium and water from your system that reduces blood pressure while magnesium aids in nerve function and blood pressure regulation.
5. Beans can keep weight in check
In addition to belly-filling fiber, beans are also loaded with protein that curbs cravings, delays stomach emptying and delays the return of hunger. The low-fat nature of beans makes it easier for you to lose weight.
6. They may reduce cancer risk
Beans are rich in antioxidants that protect against free radicals which can damage your cells and lead to cancer. In a study published by International Journal Cancer to more than 90,000 women and for over 8 years, those who ate beans two times a week were likely less to develop breast cancer than those who only ate once a month.
Another study by The Journal of Cancer Research found that women who consumed four or more servings of legumes a week had a lower incidence of colorectal polyps, a precursor to both colon and rectal cancers. Other natural substances in beans like saponins play a part in fighting cancer, shown to block the reproduction of cancer cells and slow the growth of tumors.
Indeed, beans are some of the most underrated foods on the planet. Start adding this powerhouse veggie to your daily diet and enjoy its benefits!
Stay healthy and safe!
