Beans are considered as almost the perfect food. They have a remarkable nutrition track record. They are high in fiber and very low in calories. These legumes help with a range of health problems. If you have not added a variety of beans to your diet, then start including a few bean recipes. Beans may also cause quite a bit of gas, which generally keeps people away from the thought of eating them. However, the gas issue can be dealt with by changing the water while boiling or adding the gas remover and by just eating the beans in moderation. Not including plenty of beans in your diet means missing out one of the best nutritional multitaskers around. Beans are generating a lot of attention in the scientific community as they are believed to protect from a lots of diseases. In fact, the USDA (U.S. Department of Agriculture) Dietary Guidelines for Americans suggests consumption of at least 3 cups of beans per week.
Beans are very beneficial for human health. Let us look at some of the reasons why you should eat more beans.
1. Weight Control
Beans are really helpful in managing the weight. The high amount of fiber controls the blood sugars and takes more time to digest, which reduces food cravings and hence make you feel full for a longer time. Beans are cholesterol-free and low in polyunsaturated fat. They also decrease the amount of insulin released as a result the body stores less fat. As per a recent study performed by the National Nutrition and Health Examination Survey, children and adults who ate beans regularly were found to be around seven pounds lighter as compared to those not consuming the beans.
2. Cancer Prevention
Beans contain phytochemicals and lignans that are known for fighting cancer. Phytochemicals are believed to be the key ingredients that will help in the future prevention of different types of cancer. Green beans are a good source of antioxidant pigments called flavonoids that include kaempferol and quercetol. In a study at the Deakin University in Australia, it was revealed that both the compounds slowed the growth of cancer cells by a synergistic effect. Beans may also protect against the reappearance of precancerous polyps that may cause colorectal cancer. Beans are also high in folic acids, which prevent lung cancer. It was found that people who ate beans at least once a week were significantly protected from pancreatic cancer.
3. Fight Heart Diseases
Beans help prevent heart diseases. Just by eating half a cup of cooked beans everyday for about a month reduces the cholesterol level by around 10 percent. Whichever type of beans it may be, they all cut cholesterol since they are high in soluble fiber. Every 1 percent reduction in cholesterol results in a reduced heart attack risk by 2 percent. The soluble fibers in the beans also help lower the LDL (badcholesterol). Furthermore, it is proven to reduce blood pressure and inflammation, which is good for a healthy heart. A cup of yellow or green beans represents 12 percent of the daily intake of dietary fiber (19% in case of broad beans).
4. Improve Bone Density
Some studies have revealed that green beans contain silicon, an element valuable for bone mineral density in men and premenopausal women. Another study conducted in Rayne Institute, UK, revealed that the silicon content in green beans was more easily assimilated by the body as compared to the silicon content present in other vegetables. As a result, silicon becomes readily available for the different requirements of body including the bone development. Beans also contain manganese and potassium, which prevent osteoporosis or osteoarthritis.
5. Neutral tube birth defects
The high folic acid content in beans helps to prevent potentially lethal birth defects of the spine. Many of the studies have revealed that folic acid prevents neural tube defect, so doctors generally recommend folic acid supplements for the pregnant women. Beans do not replace recommended folic acid supplementation, but every time a pregnant woman includes beans in her diet, she is taking a step to prevent some of the tragic birth defects.
6. Prevent Diabetes
Soluble fiber present in beans slows down the release of glucose from food into the bloodstream, which maintains a lower glucose levels for a longer period of time. Also, the body produces lesser insulin; high insulin levels are a precursor to diabetes. People already suffering from diabetes enjoy special benefits of beans. Diabetes increases the risk of heart disease to a great extent, which is an excellent reason for any diabetes patient to boost his/her bean consumption.
7. Easy on Pocket
Usually we think that healthy food is always costly, but it is not so in the case of beans. Since beans are very inexpensive so sometimes they are considered as ‘the poor man’s meat’. Plain and simple beans are rich in fibers and inexpensive source of protein - much cheaper than meat, fish or chicken. You can buy canned beans for about $3.50 for 15 ounces, or you can save even more on dough and buy dried beans.
1. Weight Control
Beans are really helpful in managing the weight. The high amount of fiber controls the blood sugars and takes more time to digest, which reduces food cravings and hence make you feel full for a longer time. Beans are cholesterol-free and low in polyunsaturated fat. They also decrease the amount of insulin released as a result the body stores less fat. As per a recent study performed by the National Nutrition and Health Examination Survey, children and adults who ate beans regularly were found to be around seven pounds lighter as compared to those not consuming the beans.
2. Cancer Prevention
Beans contain phytochemicals and lignans that are known for fighting cancer. Phytochemicals are believed to be the key ingredients that will help in the future prevention of different types of cancer. Green beans are a good source of antioxidant pigments called flavonoids that include kaempferol and quercetol. In a study at the Deakin University in Australia, it was revealed that both the compounds slowed the growth of cancer cells by a synergistic effect. Beans may also protect against the reappearance of precancerous polyps that may cause colorectal cancer. Beans are also high in folic acids, which prevent lung cancer. It was found that people who ate beans at least once a week were significantly protected from pancreatic cancer.
3. Fight Heart Diseases
Beans help prevent heart diseases. Just by eating half a cup of cooked beans everyday for about a month reduces the cholesterol level by around 10 percent. Whichever type of beans it may be, they all cut cholesterol since they are high in soluble fiber. Every 1 percent reduction in cholesterol results in a reduced heart attack risk by 2 percent. The soluble fibers in the beans also help lower the LDL (badcholesterol). Furthermore, it is proven to reduce blood pressure and inflammation, which is good for a healthy heart. A cup of yellow or green beans represents 12 percent of the daily intake of dietary fiber (19% in case of broad beans).
4. Improve Bone Density
Some studies have revealed that green beans contain silicon, an element valuable for bone mineral density in men and premenopausal women. Another study conducted in Rayne Institute, UK, revealed that the silicon content in green beans was more easily assimilated by the body as compared to the silicon content present in other vegetables. As a result, silicon becomes readily available for the different requirements of body including the bone development. Beans also contain manganese and potassium, which prevent osteoporosis or osteoarthritis.
5. Neutral tube birth defects
The high folic acid content in beans helps to prevent potentially lethal birth defects of the spine. Many of the studies have revealed that folic acid prevents neural tube defect, so doctors generally recommend folic acid supplements for the pregnant women. Beans do not replace recommended folic acid supplementation, but every time a pregnant woman includes beans in her diet, she is taking a step to prevent some of the tragic birth defects.
6. Prevent Diabetes
Soluble fiber present in beans slows down the release of glucose from food into the bloodstream, which maintains a lower glucose levels for a longer period of time. Also, the body produces lesser insulin; high insulin levels are a precursor to diabetes. People already suffering from diabetes enjoy special benefits of beans. Diabetes increases the risk of heart disease to a great extent, which is an excellent reason for any diabetes patient to boost his/her bean consumption.
7. Easy on Pocket
Usually we think that healthy food is always costly, but it is not so in the case of beans. Since beans are very inexpensive so sometimes they are considered as ‘the poor man’s meat’. Plain and simple beans are rich in fibers and inexpensive source of protein - much cheaper than meat, fish or chicken. You can buy canned beans for about $3.50 for 15 ounces, or you can save even more on dough and buy dried beans.
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