Healthy Living/ Weight Loss

Why You Should Eat More Beans

Why You Should Eat More Beans!

Why You Should Eat More Beans!
Well to start with, they are an excellent source of plant-based protein and a great source of fiber too. They are very versatile and easy to include in your diet. From salads to dips, to stews, soups, and even desserts and many more.

There are a variety of different beans, and most must be cooked to be safe to eat. Some of the most popular bean varieties include:

  • lima beans
  • black beans
  • black-eyed peas
  • soybeans
  • kidney beans
  • butter beans
  • navy beans
  • pinto beans
  • red beans

Let’s have a look at a couple of benefits of eating beans!

1. They Are High On Protein

Why You Should Eat More Beans!

As we mentioned earlier, they are a great source of plant-based protein.
Beans contain amino acids, which are the chemicals that combine to form protein and help build muscle. Protein is an essential nutrient.

Protein sources can be divided into two different categories: complete and incomplete.
Like soy, and quinoa are all complete proteins, which means they contain all nine amino acids.

Out of all the types of beans, only soybeans contain all nine amino acids. Incomplete proteins can be easily combined with nuts, seeds or grains at a single meal or over various meals throughout the day to make complete proteins.

For example, a person can eat beans with rice or couscous. Even having black beans at lunch and then almonds later in the day can ensure people get complete proteins.

Beans make an excellent source of protein for vegetarians and vegans. They are also lower in calories and saturated fat.

2. Beans Are Cheap

Why You Should Eat More Beans!

They are an affordable source of protein, fiber, and vitamins that offer many health benefits.
They are healthy food to include, so beans just prove that you don’t have to break the bank in order to eat healthy.

3. Beans Are Full Of Nutrients

Why You Should Eat More Beans!

Beans contain several vital nutrients, including folate. Folate can help prevent neural tube defects in a fetus during pregnancy.
Dried beans contain nearly double the folate that canned beans contain, so it is better to cook them from their dried form. However, canned beans still contain more folate than many foods.

Not getting enough folate can cause several symptoms, including:

  • weakness
  • fatigue
  • heart palpitations
  • loss of appetite
  • irritability

Other important nutrients found in beans include:

  • zinc
  • iron
  • magnesium
  • fiber

4. Beans Contain Antioxidants

Beans are rich in a type of antioxidant called polyphenols. Antioxidants fight the effects of free radicals, which are chemicals that affect a wide range of processes in the body, from physical aging to cancer and inflammation.
Some studies have shown that beans act as antioxidants and anti-inflammatories. These effects could reduce the risk of cancer.

Research published in 2015 analyzed whether beans might have antioxidant properties that fight intestinal cancer. Black beans were shown to have the highest antioxidant activity.

5. Beans Can Prevent Diabetes

Beans may help stabilize blood glucose levels or even prevent diabetes. They are also high in fiber, which can help lower blood glucose.
A study in mice found that a chemical found in soybean leaves could help the body maintain healthy glucose levels.
Soybeans also support the healthy functioning of pancreatic cells. The pancreas produces insulin which regulates blood sugar.

6. Beans Can Help You Lose Weight

Due to their high amount of protein and the fact that the are low in calories, beans tend to make you feel full for longer. Not to mention their high fiber content, which will also make you feel fuller for longer. Feeling fuller will reduce the amount of calories you consume during the day, which will help you lose weight.

7. Beans Will Improve Your Gut Health

Again, due to their high amount of fiber, beans can help you battle constipation and all sorts of gut-related problems.
Research has shown that a variety of beans, especially black beans, enhance gut health by improving intestinal barrier function, and increasing the number of healthy bacteria. This may help prevent gut-associated diseases.

Some Risks Of Eating Beans:

Some people are allergic to beans or members of the legume family. Peanuts, for instance, are a legume and a common allergen.  Soy is also a common allergy in the United States, while a lupin allergy is more common in Europe.

It is unsafe to eat many beans raw because they contain proteins called lectins. These proteins can cause severe food poisoning because they interfere with digestion and can lead to cyanide formation.
Cooking the beans for at least 10 minutes destroys lectins so that they can be safely eaten.

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.

People with irritable bowel syndrome (IBS) often follow a low-FODMAP diet that restricts certain carbohydrates, including beans, to reduce their symptoms.

You can reduce the risk of gas and other intestinal problems by hot soaking beans and discarding the water used for soaking, or sprouting, boiling, or pressure-cooking them.

The Bottom Line:
Beans are a healthy food to include in your diet. Especially if you are Vegan because beans are a good source of protein. That is Why You Should Eat More Beans!

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