Health benefits of Beans
Health benefits of Beans
Beans are a potent
plant-based source of iron, vitamins, fiber, protein, and many other nutrients
that are good for your health.
Beans are the seeds from
flowering plants in the Fabaceae family and are classified as legumes.
Several beans grow in pods
or capsules that develop from flowers. Other legumes include peas, peanuts, and
lentils. These beans are available dry, canned, or frozen.
They differ nutritionally
from green beans or wax beans .
Beans are a good source of
amino acids, which the body uses to repair and create new tissues like bone, muscle,
hair, skin, and blood. An essential nutrient is protein.
There are many types of
beans. Dried beans need cooking to make them tender enough to eat. Canned and
frozen beans are typically ready to eat after warming on the stove or in the
microwave.
Some
of the most popular bean varieties include:
Lima beans
Black beans
Black-eyed peas
Soybeans
Kidney beans
Garbanzo beans
Navy beans
Pinto beans
Red beans
Health benefits of beans
1. Protein
Protein is a vital nutrient
that plays a key role in maintaining and repairing the body. Beans are high in
amino acids, the building blocks of protein.
There are quite a number of
amino acids, there are also two types of protein sources: complete and
incomplete.
Animal products, soy, and
quinoa are all complete proteins, which means they contain all nine essential
amino acids.
However, of all the types of
beans, only soybeans contain all nine amino acids.
Beans make an excellent
source of protein for vegetarians and vegans.
They are also lower in calories and saturated fat than some other protein sources, such as meat and full fat or low fat dairy products.
Examples of the protein content of beans are:
A 1-cup, or 40 grams (g),
serving of canned black beans provides 14.5 g of protein, 16.6 g of fiber, and
4.56 milligrams (mg) of iron.
A 1-cup, or 155 g, serving
of shelled edamame beans provides 18.5 g protein, 8.06 g fiber, and 3.52 mg
iron.
2. Folate
Beans contain several vital
nutrients, including folate. Folate is essential for overall health, to make
healthy red blood cells, and help prevent neural tube defects in a fetus during
pregnancy.
A 1-cup, or 155g, serving of
shelled edamame beans provides 482 micrograms (mcg) of folate.
3. Antioxidants
Research studies show that
beans are rich in polyphenols, which are a type of antioxidant.
Antioxidants fight the
effects of free radicals, which are damaging chemicals that the body produces
during metabolism and other processes.
Free radicals can cause cell damage that can result in various diseases. Antioxidants help the body remove free radicals. In this way, antioxidant-rich foods, such as beans, can help protect the body from disease.
4. Heart health
People who consume beans regularly
may be less likely to suffer from a heart attack or other cardiovascular
problem. Some Research studies suggest that one reason for the decrease in
cardiovascular risk was that people had replaced higher fat animal meat
proteins with beans.
A 2013 review and
meta-analysis found a clear correlation between eating beans and a lower risk
of coronary heart disease.
Other research suggests that
nutrients in beans may help lower cholesterol. High cholesterol is a risk
factor for heart disease and heart attacks.
There is evidence that a
high fiber diet may help reduce the risk of cardiovascular disease.
A half-cup, or 88 g, serving of black beans provides about 14 g of fiber, which is over half an adult’s daily requirement for fiber.
5. Reduced risk of cancer
Recent studies have shown that beans act as
antioxidants and anti-inflammatory agents. These effects could reduce the risk
of cancer.
Research published in 2015
analyzed whether beans might have antioxidant properties that fight intestinal
cancer. The results suggested that black beans had the highest antioxidant
activity.
A 2016 study also found that chemicals in Northeast China black beans could slow the growth of colorectal cancer by preventing cancer cells from multiplying.
6. Diabetes and glucose metabolism
Beans may help stabilize
blood glucose levels or even prevent diabetes. Beans are high in fiber, which
can help lower blood glucose.
Some findings concluded that
consuming a high fiber diet could reduce the risk of type 2 diabetes. There was
also evidence that it may help lower blood sugar in people who already have the
condition.
Another study looked
specifically at the effect of adding a cup of legumes to the daily diet of
people with type 2 diabetes. This study showed a reduction in blood sugar
levels and lower blood pressures in the group who ate beans over the control
group who included more whole wheat fiber.
7. Preventing fatty liver
Fatty liver happens when
fats accumulate in the liver. It can develop alongside obesity, high
cholesterol, high blood pressure, and other aspects of metabolic
Doctors base the treatment of fatty liver disease on weight loss and controlling blood sugars, as well as reducing blood levels of fats, such as triglycerides and low-density lipoprotein (LDL), or bad cholesterol. Replacing higher fat animal proteins with beans is a good step towards better liver health.
8. Controlling appetite
Whenever a person eats
beans, the fiber and healthful starches contained in the beans help create
a feeling of satisfaction.
As a long-term dietary
strategy, this could help prevent overeating and may lead to weight loss,
according to a 2013 review.
9. Improving gut health
Research has shown a variety
of beans, especially black beans, enhance gut health by improving intestinal
barrier function and increasing the number of beneficial bacteria. This may
help prevent gut-associated diseases.
Healthful gut bacteria also support immune system function and may promote weight loss. Beans feed the healthful gut bacteria colonies.
Risks and side effects
Some people have an allergy
to beans or members of the legume family. Peanuts and soy are common triggers.
People who have an allergy to one type of legume should take care when
consuming other types.
Many beans and pulses
contain lectins, which are proteins that are potentially toxic to humans.
Soaking and boiling beans reduce the lectin content. People should boil beans
for at least 10 minutes to ensure they are safe.
The most common side effects
of eating beans are gas and intestinal discomfort. These are not dangerous but
can be unpleasant and even painful for some people. When a person adds beans to
their diet, they should increase the amount gradually to give their gut time to
adjust.
If you're suffering from
irritable bowel syndrome, beans might not be a good choice (IBS). Many persons
with inflammatory bowel disease (IBD) notice that their symptoms are lessened
by eating a low-FODMAP diet, which limits certain carbohydrates.
Thank you for reading our
Health tips; Before consuming any legumes, check with your doctor if you have
any allergies.
Source
https://www.nhs.uk/conditions/non-alcoholic-fatty-liver-disease/
https://www.medicalnewstoday.com/articles/320192