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.
