Top 8 Health Benefits of Beans

Beans provide myriad health benefits, and they fit into several different food groups: Although they are rich in complex carbs like breads and starches, as a plant-based food, they feel right at home in the vegetable group, offering an array of vitamins, minerals and antioxidants, like their veggie companions. They can also hold their own in the protein group, supplying protein aplenty. Below is the top 8 health benefits of beans.

They Are Heart-Helpers:

Beans are "heart healthy" because they contain an abundance of soluble fiber, which can lower cholesterol and triglyceride levels. If you prefer canned beans, you can ditch up to 40 percent of the sodium by rinsing them in water.

They Cut Cancer Risk

Scientists recommend that adults consume 3 cups of beans per week to promote health and reduce the risk of chronic diseases, like cancer. That owes to their abundance of fiber and antioxidants.

They Are Low in Fat

Most beans are about 2 to 3 percent fat, and contain no cholesterol, unless they're processed or prepared with other ingredients, such as lard.

They Pack Protein

The Dietary Guidelines for Americans say we should be eating more plant proteins. About 1/2 cup of beans provides 7 grams of protein, the same amount as in 1 ounce of chicken, meat or fish. Vegetarians, vegans and individuals who seldom eat meat, poultry, or fish could count on beans as an alternative choice.

They Balance Blood Sugar

With a low glycemic index, beans contain a beautiful blend of complex carbohydrates and protein. Because of this, beans are digested slowly, which helps keep blood glucose stable, and may curtail fatigue and irritability.

They Will Move You

Filled with fiber, beans can promote regularity by preventing constipation. To maximize your meal, be sure to accompany high-fiber foods with ample fluids, like still or sparkling water. Weighing in at 5 to 8 grams of fiber per 100 grams (3 ounces), beans are ideal for those who are sensitive to gluten, a natural protein found in products containing wheat, rye, barley, and sometimes oats. If you do have food allergies, however, check the food label or contact the manufacturer to be sure the product is safe.

Helps in weight loss

Because beans are metabolized more slowly than other complex carbs, they may aid in weight loss by keeping us feeling full without being excessively high in calories.

They Are Nutrient-Rich

Aside from protein, complex carbs and fiber, beans contain a powerhouse of nutrients including antioxidants, and vitamins and minerals, such as copper, folate, iron, magnesium, manganese, phosphorous, potassium and zinc. The Dietary Guidelines for Americans refer too many of these important nutrients as "shortfall nutrients," meaning most of us aren't getting enough of them. Beans can help you step up to a more complete plate.