Beans are a great source of nutrition, and it belongs to the legume family. The beans are the seeds of the leguminous plants in Fabaceae family. There are many ways in which beans can help in preventing health issues as it is also a rich source of protein, fiber, and vitamins. Other legumes include lentils, peas, etc.
Due to their nutrients quotient beans very beneficial to us, the humans. Some of the facts regarding beans are still not known to people which can actually help them in improving their health. So to understand how beans can help us in leading a better life I will mention 10 ways in which beans can help you:
1. Maintaining Weight
Beans are recommended for maintaining and keeping the weight in check. It is due to the reason that the beans are a rich source of energy. Beans are low in calories and high in proteins. It also contains carbohydrates which makes the person feeling fuller after eating beans.
As the beans are low in calories, it is also recommended to the people who are on a low-fat diet. Beans have essential amino acids which help in making proteins. Our body requires these amino acids. Soybean is one such example that contains all the essential amino acids, and thus the products of soybean such as tofu, soy milk, etc. are recommended to the people who want to lose weight or want to keep the weight in check.
2. Rich In Antioxidants
Beans are a rich source of antioxidants. Antioxidants are vital for the body. Antioxidants are the polyphenol which helps in eradicating the free radical ions. These free radical ions are the causes of many diseases. Antioxidants help in increasing the Oxygen levels in the body and also anti-aging.
As a result, it helps in preventing diseases, aging and cell damage. There are many antioxidant-rich sources such as green tea, fruits, etc.
3. Reducing The Risk of Cancer
Some people are not aware of this fact about beans that it also helps in reducing the risk of Cancer. Some studies suggest beans have anti-oxidant and anti-inflammatory properties that help in reducing the chances of cancer. Some reports indicate it prevents digestive cancers. Some experiments also claim that the antioxidant properties of the beans can help in fighting intestinal cancer. Black beans have said to be containing the highest amount of antioxidants similar to those found in homemade trail mix.
4. Aids In Better Digestion
Beans are a good source of fiber. It has soluble and insoluble fiber which helps in digestion. There are many reports and even nutritionist support this fact that the beans have such higher amount of fiber that if one consumes just one bowl of beans, it will fulfill the half requirement of the fiber in a day. As the fiber helps in slow digestion, it gives the feeling of the stomach being full. It also helps in preventing constipation. Many reports also claim that eating beans helps in increasing the good bacteria in the gut that also aids in better digestion.
5. Helps In Controlling Cholesterol
High cholesterol levels are not suitable for health. There are two types of cholesterol good cholesterol levels and bad cholesterol levels. If there is an increase in the bad cholesterol level, it might be problematic as it can lead to cardiovascular diseases. However good cholesterol helps the body. Beans have fiber which helps in reducing the levels of bad cholesterol which are also known as Low-density lipoproteins (LDLs). The food higher in fats lead to an increase in the LDLs whereas bean is low-fat and high in fiber.
The soluble fiber attaches to the bad cholesterol and helps to prevent its absorption in the GI tract which in turn helps in preventing the levels of the bad cholesterol in the body. Beans have also been reported to reduce the levels of the cholesterol if consumed regularly due to its fiber content.
6. Good For Heart
As mentioned above the beans are helpful in reducing and preventing the higher levels of cholesterol it helps the heart and keeps it healthy. The elevated levels of bad cholesterol are not good for the heart because this bad cholesterol can block the arteries which can cause a heart attack. For keeping your heart healthy, it is good to beans as per the recommended nutrition chart for your age.
7. Managing Diabetes
Beans are a good choice for the people who have diabetes as it contains low carbohydrates its absorption is slower thus keeping the blood sugar levels in check. Beans have higher glycemic rank and also helps in glucose metabolism. The fiber and the protein of the beans also help in keeping the blood sugar levels low. Many doctors suggest eating beans to diabetic patients for reducing the blood sugar levels. It also helps in regulating the blood pressure.
Beans are also known to prevent diabetes and reduce blood sugar with the help of its high fiber content.
8. Rich Source of Vitamins
Beans is a nutrient-dense as it contains all the essential minerals and vitamins. It has Vitamin B in abundance such as thiamin, riboflavin, etc. These vitamins are necessary for the body. It also has folate, iron, potassium, zinc, and calcium. All the vital vitamins and minerals which are not available from other sources are readily available in the beans. The vitamins also help in lowering the risk of heart diseases and helps in boosting the energy in the body.
In conclusion, beans are an excellent source of proteins, minerals, vitamins, and fiber. It has low fat which can help in losing weight. It also helps in preventing diseases related to heart, aging, cancer, etc. Said that the over-consumption of beans is also not good for health. There will be some side effects if the beans are eaten beyond the recommended nutrition. Some people are also allergic to beans such as they have allergy from soybeans which should be avoided for avoiding the allergic responses from the body. In all beans are a superfood low in calories and filling which can be consumed for keeping the weight in check.