In this article we will talk about the main health benefits of beans. You may not know it yet, but these legumes are excellent sources of plant-based protein, of great importance for digestive and heart health. In addition to being low-fat legumes, beans also contain high levels of protein. Not only that, they are rich in fiber, potassium, iron, and vitamin B. However, they also pose a risk to certain people, as we will see later. These are the main health benefits of beans😛 They prevent heart diseaseHeart disease affects many people, and even causes a large number of deaths. The good news is that science has revealed that those who consume more legumes have a lower risk of developing heart disease. In fact, the phytochemicals found in beans may play a key role in heart health, as they are protective. Medical research has found that consuming plenty of legumes is linked to a lower risk of premature mortality, especially from cardiovascular disease. Another reason to consume beans has to do with their high soluble fiber content. This type of fiber helps the body regulate blood cholesterol levels. The amount of soluble fiber found in 1/2 to 1 1/2 cups of white beans per day can lower LDL cholesterol by 3 to 5%. In addition, beans are known to contain phytosterols and saponins that also lower cholesterol. Beans are also good for your health because they contain a variety of plant compounds that can help prevent cancer, particularly isoflavones and phytosterols. If you’re a person with diabetes, incorporating beans into your diet can benefit your health. According to research on the subject, eating complex carbohydrates and proteins in balance results in a continuous and sustained source of glucose, rather than the rapid spike that can occur after consuming simple carbohydrates. For people who have trouble losing weight, beans can become their best ally. According to several studies, a serving of beans will make you feel full more quickly. This is due to the high fiber content that fills your stomach and slows down the rise in blood sugar. Consequently, eating beans should keep you fuller longer and provide you with energy.
Types of Beans That Are Healthier
There are different types of beans, and all of them offer healthy benefits, although some in greater proportion than others. Here’s a little bit about the healthiest beans out there:
- Red beans. They are the highest in protein at 7.8 grams per serving. They are also the beans with the highest levels of antioxidants.
- Mung beans. These are the beans with the highest fiber content, as they provide you with 7.6 grams of fiber per serving.
- White beans. These types of beans are those that have a higher content of calcium, selenium, and iron.
- Black beans. They have a high nutritional value, since in every 100 grams 23% vegetable proteins are obtained, and 14% fiber.
It is important to note that all types of beans are relatively low in calories, as a result of their high nutrient content. Therefore, they are all a good choice for those who want to lose weight.
Ways to incorporate beans into your diet
Now that you know the main health benefits of beans, we show you some delicious ways to incorporate them into your diet.
- You can season and toast the beans to eat as a crunchy snack.
- In addition, pureed beans and miso paste can be combined to add more flavor to dressings and soups.
- Red beans with rice is also a good way to get their health benefits.
Disadvantages of beans
Finally, it is also important to talk about the drawbacks of beans for some people. For example, tyramine is a chemical found in certain types of beans and other legumes.
In some people it can cause headaches, and can even cause an allergic reaction. These are the main disadvantages of eating beans:
- They can increase blood pressure.
- They can also interfere with vitamin absorption.
- Not only that, people suffering from gout can have problems due to the high content of purines that raise uric acid.
- Beans can also cause gas, particularly when dried beans are consumed.
Ultimately, there are more health benefits of beans. However, it is always important not to overdo it, and consult with your doctor to rule out any negative interactions.