Let’s talk about this wonderful food that can regulate blood sugar level, prevents cancer, is a rich source of fiber, takes care of joints, improves heart health, supplies iron, boosts enzymes, is a rich source of protein, prevents birth defects, has low fat, improves eye health, and reduces depression.
Beans are a super health-friendly food that is commonly ignored, however, versatile and affordable. Beans are rich in iron, fiber, antioxidants, protein, B vitamins, magnesium, potassium, copper, and zinc. Regular consumption of beans give you the health benefits of lowering the risk of heart disease, colorectal cancer, diabetes, and weight management (because they’re filing, hence, helping you avoid overeating).
More nutrition and fewer calories are required as we get older, and beans offer exactly those in abundance. Half a cup of beans only contains about 100 calories — quite reasonable. Studies show that consuming three cups of legumes a week keeps you healthy — it keeps stomach issues far away from you. Are you considering including beans in your diet already? You really should. Now let’s take a look at some health benefits that beans have got to offer.
Health Benefits of Beans
Fiber-Loaded
Fiber fills you up, so you don’t have to eat as much during the day. It’s one of the most essential nutrients in your diet, as it keeps your digestive system operating properly. Fiber is also great for heart health. There are varieties of beans, such as kidney, pinto and black beans, just to mention a few. Besides keeping you feeling full longer, the high-fiber content in beans also helps absorb cholesterol in your digestive tract before your body can absorb it. What does this mean? The more beans you eat, the lower your cholesterol levels get. Eating beans three to four times weekly can have a remarkable impact on your blood pressure, and can reduce your risk of heart disease.
Improved Heart Health
Beans contain fiber for a constant supply of energy. They are also rich in water-soluble vitamins, especially thiamine, riboflavin, niacin, and folacin. Folate is vital for lowering homocysteine concentrations, and without enough folate in your diet, your homocysteine level increases and can damage your heart and your blood vessels. Besides, folate beans also contain a good amount of potassium, calcium, and magnesium, all of which are healthy electrolytes and minerals, which when combined, can help minimize the risk of heart disease and high blood pressure.
Bursting with Protein
Did you know that about half a cup of beans has got 7 g of protein? Did I just heard you scream “wow!”? Now, that’s the same amount of protein in one ounce of fish, chicken, and meat. This must be good news for people who don’t eat meat; they have a fantastic substitute, don’t they?
An Increase in Iron Supply
Iron deficiency is one of the most common deficiencies as a result of negligence. What else? It’s a leading cause of anemia. And beans are super rich in iron.
Preventing Cancer
Beans are bursting with antioxidants which protect the body against free radicals that could harm the cells and result in cancer. Did you know that about four or more servings of beans a week can help prevent certain cancers? It’s truer than true. You really should add beans to your diet.
Boosting Enzymes
Yes, beans boost enzymes because they contain copper, which is a key mineral when it comes to optimizing the function of several enzymes, which in turn helps make skin pigment and connective tissues.
Regulated Blood Sugar Level
If you are at risk of having diabetes or you’re already diabetic, we’re delighted to inform you that beans have a low glycemic index. Perhaps you don’t know what this means. Thwbgiid news here is that they won’t cause blood sugar levels to rise the way refined grain products do. Because the nutrients present in beans are released into the body slowly, they delay the feeling of hunger than many other foods do.
Preventing Birth Defects
Folate is one mineral that is highly essential for pregnant women and women who are considering having children. Why? Well, it’s because folate can help the baby grow strong in the womb. Beans have got folate, so you know your next step already.
Low in Fat
Most beans have about 2% to 3% fat, and contain zero cholesterol, except those processed or prepared with other fatty ingredients like lard. To avoid buying fatty beans, it’s best to thoroughly read the labels before buying the product.
Improved Eye Health
Now, this is one benefit many kinds of beans have. They consist of zinc, vitamin A, and bioflavonoids. Zinc is a vision supporting nutrient that benefits the eyes in amazing ways. Its main role is to convert beta-carotene into vitamin A in a form that is usable by the and the body. Bioflavonoids are antioxidants that increase the eye health by neutralizing free radicals that harm healthy eye cells. Do beans not even look like eyes? *smiles*
Improved Mood
Eating beans will bring about fewer experiences of fewer mood swings and cramps in women. Flat, yard-long, and yellow-green beans are all great sources of manganese. Next step? Ensure you incorporate a large handful of it in your diet.
Your Joints in Good Hands
Beans are particularly rich in vitamin K, and it’s helpful you know that low levels of it have some connections with a higher rate of osteoarthritis in your knees and hands. Do we have more fans on the beans side?
Reduced Depression
So this is a super benefit of folate, as it helps you cope with depression. It actually, to a large extent, reduces it. That’s not all, as adequate consumption of folate can prevent a boost in homocysteine production in your body. Too much of this hormone can decrease your blood flow and other key nutrients from traveling to the brain, which in turn can negatively affect the production of norepinephrine, dopamine, and serotonin, which regulate sleep, appetite, and mood.
A Side Effect of Beans
Diarrhea or Constipation
Fiber helps prevent constipation by moving food through your intestines. Excess beans may just result in overdoing a good act, which of course, you know, has a negative result. Excess beans can lead to diarrhea, and this isn’t cool. Another is that beans, which should assist with digestion could actually cause constipation of sufficient water isn’t drink after eating it. Remember that beans are high in both insoluble and soluble fiber, and soluble fiber needs liquid to move through your system as it should. So don’t overeat beans, and drink enough water when you eat beans.
Final Words…
Beans, undoubtedly, are one of the most versatile foods. They come in various ways — canned, dry or frozen, they are easy and affordable to buy, prepare, eat and store. You could even choose to buy them in flour form. Beans are actually a storehouse of nutrients such as vitamins, minerals, and antioxidants, all of which are highly important to keep you healthy, and in the long run, help you live longer. So what are you waiting for? Get creative, and incorporate beans into your diet, so you can do yourself some great benefits. Whether as a main dish, side dish, snack or even appetizer, just ensure you eat beans. And hey, don’t do this alone. Help someone stay healthy.
