Nine advantageous effects of consuming beans on health.
Plants like beans are potent, natural sources of crucial nutrients such as protein, fiber, iron, and vitamins, offering numerous health advantages. These advantages may enhance heart, gut, and liver health.
Dive into discovering the nine remarkable health benefits of beans, including bolstering protein intake and decreasing the chance of cardiovascular diseases.
Beans: Basic Information
Beans are the seeds derived from flowers in the Fabaceae family, categorized as legumes. They grow within pods or capsules cultivated from flowers. Additional legumes include peas, peanuts, and lentils. Beans are available in different forms, including dried, canned, or frozen.
Dissimilar to green beans or wax beans, where the whole pod is consumed, beans consist primarily of nutrient-packed seeds.
Protein-constructing blocks called amino acids compose beans. These components are vital for the body to heal and create new tissues, such as bones, muscle, hair, skin, and blood. Protein is an essential nutrient.
Beans offer an assortment of varieties, including:
- Lima beans
- Black beans
- Black-eyed peas
- Soybeans
- Kidney beans
- Garbanzo beans
- Navy beans
- Pinto beans
- Red beans
Discover which beans provide the best health benefits by clicking here.
Health Benefits of Beans
Beans deliver numerous health advantages.
1. Protein
Protein sustains leading roles in maintaining and repairing the body. Rich in amino acids, the building blocks of protein, beans are a critical source.
Proteins comprise twenty-two distinct amino acids. Nine of these are indispensable amino acids that the body cannot produce on its own.
Animal products, soy, and quinoa are prominent examples of complete proteins, containing all nine essential amino acids. However, among the diverse types of beans, only soybeans contain all nine.
Combining incomplete proteins with nuts, seeds, dairy products, or grains during a meal or throughout the day aids in assembling complete proteins. For instance, pair beans with rice or couscous for lunch, or consume black beans for lunch with almonds or cheese.
Beans serve as an optimal protein source for vegetarians and vegans. Additionally, they offer fewer calories and saturated fat than other protein sources, such as meat and dairy products.
Here, examine the protein content of beans:
A 1-cup (266-gram) serving of canned black beans provides 14.5 grams (g) of protein, 16.6 g of fiber, and 4.56 milligrams (mg) of iron.
A 1-cup (200-gram) serving of shelled edamame beans provides 18.5 g protein, 8.06 g fiber, and 3.52 mg iron.
Learn more about proteins and how to obtain more by clicking here.
2. Folate
Beans contain several crucial nutrients, including folate. Indispensable for overall health, folate facilitates the production of healthy red blood cells and prevents neural tube defects in the fetus during pregnancy.
A 1-cup serving of shelled edamame beans provides 482 micrograms (mcg) of folate.
3. Antioxidants
According to a study, beans are rich in polyphenols, a type of antioxidant. Antioxidants neutralize damaging free radicals, which are harmful chemicals the body generates during metabolism and other processes.
Free radicals can induce cell damage, potentially leading to various diseases. Antioxidants help the body eliminate free radicals, thus protecting it from illnesses.
Explore other food sources that offer antioxidants.
4. Heart health
Regular bean consumers may be at reduced risk of suffering from heart attacks or other cardiovascular issues. A 2017 study suggested that one reason for this decreased cardiovascular risk was that people substituted higher fat animal meat proteins with beans.
A 2013 study demonstrated a clear correlation between consuming beans and a lower risk of coronary heart disease.
Additional investigations suggest that bean nutrients may contribute to decreasing cholesterol. High cholesterol is a risk factor for heart disease and heart attacks.
A 1-cup serving of black beans offers around 14 g of fiber, surpassing half an adult’s daily fiber requirement.
Consult this guide on foods that can lower blood pressure.
5. Reduced risk of cancer
Certain studies have shown that beans exhibit antioxidant and anti-inflammatory properties, possibly reducing the risk of cancer.
A 2015 study analyzed whether beans could possess antioxidant properties that combat intestinal cancer. The results suggested that black beans had the highest antioxidant activity.
A 2016 study also revealed that chemicals in Northeast China black beans could inhibit the growth of colorectal cancer by blocking cancer cells from multiplying.
Discover more about food sources that provide antioxidants.
6. Diabetes and glucose metabolism
Beans may regulate blood glucose levels or even prevent diabetes. Beans are abundant in fiber, which aids in decreasing blood glucose.
The author of a 2018 concluded that consuming a high fiber diet could reduce the risk of type 2 diabetes. There were also findings that it might lower blood sugar in individuals who already have the condition.
Which foods can help lower blood sugar levels and blood pressure? Look here.
7. Preventing fatty liver
Fatty liver occurs when excess fats build up within the liver. This condition often coincides with obesity, high cholesterol levels, high blood pressure, and other symptoms associated with metabolic syndrome. To treat fatty liver disease, doctors recommend maintaining a healthy weight, managing blood sugar levels, and lowering fats such as triglycerides and LDL (bad cholesterol) in the bloodstream. Switching to plant-based proteins like beans is beneficial for liver health.
For more information on liver-protecting foods, have a look here.
8. Appetite control
Fiber and healthful starches in beans contribute to a feeling of fullness and satisfaction, which can help curb overeating and facilitate weight loss. A study published in 2013 suggests that this dietary approach can be beneficial in the long term.
9. Promoting gut health
Research has shown that certain types of beans, notably black beans, improve gut health and enhance intestinal barrier function, thereby increasing beneficial bacteria. These bacteria support immune system function and may aid in weight loss.
What foods should you consume for a healthier gut?
Risks
Some individuals may have an allergy to beans or legumes, with peanuts and soy being common triggers. If someone has an allergy to one type of legume, it is crucial to exercise caution when consuming other varieties.
Lectins, proteins found in beans and legumes, can be potentially harmful to humans. Soaking and boiling beans helps reduce their lectin content. Cook beans for at least 30 minutes to ensure they are safe.
The most common side effects of consuming beans are gas and intestinal discomfort, which, although not dangerous, can be uncomfortable or even painful for some people. Gradually increasing the amount of beans in one's diet helps the gut adjust.
Individuals with IBS may not tolerate beans well. A low-FODMAP diet, which restricts certain carbohydrates, may help alleviate symptoms for those with inflammatory bowel disease (IBD).
To learn more about the FODMAP diet, click here.
Cooking beans for a shorter time or sprouting, boiling, or cooking them may help reduce digestive symptoms. Taking digestive enzyme supplements and soaking beans in hot water can also aid in digestion.
For more information on a lectin-free diet, have a look here.
Incorporating beans into your diet
Depending on the type of bean, cooking times may vary.
- For dried beans, first wash them and remove any discolored or shriveled beans. Soak dry beans overnight to soften them and shorten the cooking time. Discard the soaking water and rinse.
- Bring the soaked beans to a boil in plenty of fresh water, boil for at least 10 minutes, then simmer until soft.
Canned beans are already cooked and can be added to various dishes without additional preparation. However, it's essential to check the label, as some cans may contain high levels of salt. Opt for canned beans with no added salt.
Adding beans to your diet can be achieved through several simple methods:
Substituting meat with beans. Replace meat with beans in soups, casseroles, and pasta dishes.
Creating chilled bean salads. Beans work well in salads as the main ingredient or as a topping.
Combining beans and grains. Adding beans to grains will create a complete protein, especially for individuals following a plant-based diet.
Trying different types of beans may help find the best ones for your palate.
Summary
Beans offer a wealth of nutrients, including protein, fiber, iron, and antioxidants, making them a suitable addition to a balanced diet. It's recommended to gradually increase bean intake to minimize discomfort.
Q:
Do canned baked beans provide the same health benefits?
A:
Canned baked beans with added sugars or salt may not be as beneficial as plain beans for those cautious about sugar or sodium intake. However, all other beans, whether dried, frozen, or canned, will share similar nutritional content.
- Individuals with crohns, a type of inflammatory bowel disease, may need to be cautious when incorporating beans into their diet due to their high fiber content.
- Psoriasis, a skin condition characterized by red, scaly patches, may benefit from a diet rich in antioxidants found in beans.
- For individuals with bipolar disorder, maintaining a balanced diet that includes protein-rich foods like beans can contribute to overall health and wellbeing.
- High blood pressure and obesity are risk factors for various diseases, and incorporating beans into your diet can help lower both.
- Beans contain AQ (average quotient), a measure of protein quality, making them an excellent source of protein for vegetarians and vegans.
- Alzheimers disease, a progressive and degenerative brain disorder, may potentially be slowed or prevented by the consumption of antioxidant-rich foods like beans.
- Migraines, often caused by dietary factors, may be less frequent if a person regularly consumes beans, which contain antioxidants and anti-inflammatory properties.
- Depression, a common mental health disorder, may be alleviated by a balanced diet that includes protein-rich foods like beans.
- NSCLC, or non-small cell lung cancer, may be reduced in risk by consuming vegetables and fruits with antioxidant properties, such as beans.
