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. Unlike some other members of this group, beans provide little to no fat and are cholesterol-free. In fact, beans actually lower cholesterol and triglyceride levels instead of potentially causing them to increase, as some animal proteins have been shown to do.

Health Benefits of Beans :-

Many legumes, especially soya beans, are demonstrating impressive health benefits. Diets rich in beans are being used to:

• lower cholesterol levels
• improve diabetics’ blood glucose control
• reduce risk of many cancers
• lower blood pressure
• regulate functions of the colon
• prevent and cure constipation
• prevent piles and other bowel problems

Cancer :-

Green beans contain a high amount of chlorophyll, which can block the carcinogenic effects of heterocyclic amines generated when grilling meats at a high temperature. If you tend to like your grilled foods charred, make sure to pair them with green vegetables to decrease your risk.

Bone health :-

Low intakes of vitamin K have been associated with a higher risk for bone fracture. Adequate vitamin K consumption improves bone health by acting as a modifier of bone matrix proteins, improving calcium absorption and reducing urinary excretion of calcium. One cup of green beans provides 14.4 micrograms of vitamin K (almost 20% of daily need) as well as 4% of calcium. It is important to remember that it is not the individual vitamins, minerals or antioxidants alone that make vegetables like green beans such an important part of our diet. It has been proven time and again that isolating these healthful nutrients in supplement form will not provide the same outcomes.

Fiber, Beans And Weight Loss :-

The most popular theory of dieting and weight loss for decades has revolved around calories. Experts have loudly proclaimed that there is an immutable formula for calories in, calories out but, in fact, all calories are not the same because some calories require much more digestion than others. The harder your body has to work to digest those calories, the less of them will be absorbed. The difference between a spoonful of sugar and a spoonful of beans is startling. In fact, if you’d like to reduce your calorie “price” by 10%, add an extra 14 grams of fiber. This means that if you eat 2,000 calories per day, and add 28 grams of fiber to your meals, those calories will only “count” as 1600. Cool!

Fiber, Beans & Blood Sugar :-

Scientists rate how quickly foods release their natural sugars into the bloodstream using a number called the glycemic index or GI. Foods on the low end of the glycemic scale release their natural sugars slowly over a period of time. Probably most resident in the western world have experienced the famous ‘sugar high’ and researchers are positive that sugar – literally – acts like a drug on the human system. In fact, some scientists have compared sugar to heroin! Low glycemic foods, on the other hand, release their sugars more slowly and steadily, acting a constant source of energy. These foods don’t send your blood sugar skyrocketing only to crash soon after, causing your appetite to return and often making snacks irresistible.

Good Alternative Source of Protein :-

Due to the high fat content and use of antibiotics in meat, it is wise to cut back on its consumption and look for alternative sources of protein. This is where beans and lentils can come in. They are considered an “incomplete protein” because they don’t contain all 9 of the amino acids our body needs, but they are still an excellent way to increase protein consumption without the unhealthy side effects of red meat. To get the most out of your beans or lentils, you should combine them with a grains such as brown rice, corn or wheat. Combining them with one of those items helps form complete proteins which are a high quality substitute for meat

Contain Potent Antioxidants :-

They’re loaded with the powerful, anti-inflammatory antioxidants, flavonoids and flavonals. According to Dr. Perricone, these antioxidants,

“. . exert antioxidant activity fifty times greater than vitamin E, protect against oxidative damage to cell membrane lipids, promote healthy collagen and cartilage, and restore the antioxidant powers of vitamins C and E after they’ve battled free radicals.” Beans are also a low fat, low sodium food. And, with the exception of soybeans, they’re also low in calories.

Lower Cholesterol :-

Beans are a good source of soluble fiber, which can bind cholesterol and its precursors in the digestive system and eliminate them from the body before they get into circulation. A recent analysis of 10 clinical studies showed that bean consumption decreases total cholesterol and LDL-cholesterol levels (2), which are both associated with higher risk of heart disease. Furthermore, research from the Department of Nutrition at the Harvard School of Public Health found that the consumption of just one serving of beans per day is associated with a 38 percent lower risk of heart attack. (3)

Lower Blood Pressure :-

Since elevated blood pressure increases the risk of heart disease, maintaining a normal blood pressure is heart-healthy. According to the Health and Nutrition Examination Survey, people who ate beans had a 47 percent lower risk of elevated blood pressure than those who didn’t include beans in their diet. (4) This research suggests that eating beans can help maintain healthy blood pressure. Several other studies have found that eating a diet rich in beans and other legumes can lead to greater elasticity in the blood vessels, which results in lower blood pressure. (5,6)

Reduce Inflammation and Oxidative Stress :-

Beans contain several phytochemicals, including polyphenols, terpenoids, and anthocyanin, that can reduce the inflammation and oxidative stress that contribute to heart disease. (7) Beans that have dark-colored seed coats, such as black beans, red kidney beans, and pinto beans, have higher levels of these beneficial phytochemicals.

Tips to Reduce Gas and Bloating from Beans :-

Some people avoid eating beans because they experience gas, bloating, and abdominal discomfort. However, this side effect of bean consumption can be reduced in several ways:

• Soak dry beans overnight and discard the water before cooking—this reduces the oligosaccharide content of the beans, which is a sugar that is digested by the bacteria in our intestines, thus producing gas.
• Cook beans with carminative herbs and spices such as ground fennel, cumin, ginger, and bay leaves. These herbs and spices are used in traditional ethnic cooking to reduce the gas and bloating that can be associated with beans.
• Chewing dry-roasted fennel seeds after eating a meal that includes beans can also help.