Legumes are a type of plant belonging to the Fabaceae family that produce seeds known as beans. These beans are developed in pods or capsules that come from the flowers. Other members of the legume family are peanuts, lentils and peas. Dry, canned or frozen forms of beans are commonly available.
In contrast to green beans or wax beans, where the pod is consumed in its entirety, these beans have different nutritional content. Beans are rich in amino acids that serve as the basic building blocks of proteins, which the body utilizes to create new tissues like bone, muscle, skin, hair, and blood, thereby facilitating healing. Therefore, it is imperative to consume protein as part of a balanced diet.
Numerous kinds of beans exist, with dry beans requiring cooking for them to become tender enough to be edible. Canned and frozen beans usually just need to be warmed on the stove or in the microwave before they are ready to eat. Certain prominent bean varieties include:
- lima beans
- black beans
- black-eyed peas
- soybeans
- kidney beans
- garbanzo beans
- navy beans
- pinto beans
- red beans
There are several health benefits provided by beans.
1. Protein
A significant nutrient essential for preserving and fixing the body is protein. Amino acids, the foundation of protein, are abundant in beans. There are 20 amino acids where nine are indispensable. Complete and incomplete protein sources are two classifications of protein sources.
All proteins that include animal products, soy, and quinoa have nine essential amino acids, thereby making them complete. Nevertheless, soybeans are the sole variety of beans that have all nine amino acids.
To make complete proteins, individuals can mix incomplete proteins with nuts, seeds, dairy products, or grains either in one meal or over the course of the day. As an illustration, one may:
- eat beans with rice or couscous for lunch
- have black beans at lunch with almonds or cheese
For vegetarians and vegans, beans are a great source of protein that contains fewer calories and less saturated fat compared to meat or dairy products with high or low fats. Some examples of protein content found in beans include:
Canned black beans in a serving size of 1 cup, or 40 g, contain 14.5 g protein, 16.6 g fiber, and 4.56 mg iron.
A serving of shelled edamame beans weighing 155 g or 1 cup offers 18.5 g of protein, 8.06 g of fiber, and 3.52 mg of iron.
Folic acid is another name for folate.
Folate, an important nutrient for producing healthy red blood cells and preventing neural tube defects in a developing fetus, is found in beans along with other crucial nutrients.
Edamame beans that have been shelled provide 482 micrograms (mcg) of folate in a 155-gram or 1-cup serving.
2. Antioxidants
Polyphenols, found abundantly in beans, are a class of antioxidants that combat the harmful impact of free radicals – toxic chemicals that the body generates while processing and metabolizing.
The damage to cells leading to many diseases may be caused by free radicals, but the body can eliminate them with the help of antioxidants found in foods like beans, thereby providing protection against sickness.
3. Fiber
Consuming fiber helps in making your body feel satisfied, which in turn reduces your need to have frequent meals. Many women don’t fulfill the recommended daily intake of 25 grams of fiber as per the dietary guidelines. On average, women consume only 12.1 to 13.8 grams of fiber per day. To meet your fiber intake goal, include beans in your diet.
With just half a cup of cooked navy beans, you can get almost 10 grams of fiber. Sass explains that the fiber found in beans does not easily deteriorate, which means it won’t be lost even after cooking. Furthermore, beans contain fiber in both the skin and flesh, allowing for a complete utilization of the bean when preparing dishes like white bean dip or black bean hummus.
4. Good for Digestion
Beans have a dual fiber content, consisting of both soluble and insoluble fibers, which effectively regulate your digestive system. Soluble fibers impede digestion, thus imparting a sense of fullness, while insoluble fibers prevent constipation. Additionally, contrary to common opinion, beans do not induce high gas levels.
The Nutrition Journal conducted a research on the impact of pinto and black beans on the gastrointestinal system. Over three weeks, the subjects consumed half a cup of one type of bean on a daily basis. Although less than half complained of higher gas production in the initial week, many of them experienced relief by the third week.
The study determined that worries regarding excessive flatulence caused by consuming beans might be overstated. It is essential to drink plenty of water to aid in the movement of fiber through the gastrointestinal tract, according to Sass.
Not only are beans rich in fiber, but they also have a low glycemic index, which is a measure of how food affects blood sugar. According to Sass, the carbs found in beans are absorbed slowly over an extended time period due to the presence of fiber and protein.
Beans are believed to aid in the prevention of diabetes because they assist in maintaining stable blood sugar levels. According to a study published in the Archives of Internal Medicine, individuals with type 2 diabetes who consumed one cup of beans each day for three weeks were able to maintain a lower blood sugar and blood pressure compared to their baseline levels.
6. Lower Cholesterol
When there are elevated levels of LDL cholesterol, it adheres to the inner lining of your blood vessels, causing an inflammatory response and the accumulation of plaque. The foundation of good cardiovascular health begins with your dietary choices, and incorporating low-fat foods such as beans can be beneficial. As stated by Sass, beans contain soluble fiber that attaches to cholesterol in the digestive system, impeding its absorption into the bloodstream.
You have an extra motive to consume at least 3/4 cup of beans, peas, chickpeas, or lentils every day as a research report from the Canadian Medical Journal stated that eating a single portion of these legumes can lower your LDL levels by 5% and your likelihood of getting cardiovascular disease by 5 to 6%.
7. Good for the Heart
Your heart can benefit from a diet that incorporates a lot of beans. According to Sass, a 2% decrease in heart attack risk occurs with every 1% drop in total blood cholesterol. Moreover, beans are high in fiber, which was the focus of a study in the British Medical Journal examining the correlation between fiber intake and heart and cardiovascular disease.
By adding 7 more grams of fiber to your daily diet, you can reduce your chances of acquiring either condition by 9%, according to studies. Also, beans provide significant amounts of potassium and magnesium. These minerals are crucial for maintaining good heart health.
As per Sass, Potassium has the ability to naturally eliminate surplus water and sodium from one’s system, thereby decreasing blood pressure. In contrast, the National Institutes of Health suggests that Magnesium assists in regulating blood pressure and nerve function.
8. Can Lose Weight
Beans offer not only satiating fiber but also a rich source of protein, which helps suppress hunger cravings. According to Sass, due to the fact that the protein and fiber contained in beans delay the emptying of the stomach, they promote a prolonged feeling of fullness and prevent rapid hunger recurrence. Although many individuals opt for meat as their protein source, they are often unaware that beans are also packed with this valuable nutrient.
Consuming half a cup of cooked black beans can provide you with almost 8 grams of protein and their low-fat composition can aid in weight loss due to the way they are metabolized by your body.
Sass explains that fiber satiates in the digestive tract, but it is not metabolized and taken up by the bloodstream, leading to either storage or burning. This highlights further incentive to incorporate beans into your diet as a weight loss superfood.
9. High in Iron
The primary nutritional deficiency prevalent in the United States is the lack of Iron, which is also responsible for anemia, a medical condition characterized by a lower-than-normal count of red blood cells in the body. Despite the daily recommended intake of 18 milligrams of iron for women, many fail to meet this target.
To increase your iron levels, consuming beans is a good option. A 0.5 cup serving of cooked lentils contains 3.3 milligrams of iron. Nonetheless, as beans are a type of plant food, the iron they contain is non-heme, which is not absorbed as easily as heme iron that is present in meat.
To improve absorption, it is advisable to consume beans alongside foods that are rich in vitamin C. According to Sass, “Non-heme iron absorption is greatly enhanced by Vitamin C, increasing it by up to six times.” Consequently, it is recommended to consume beans in conjunction with vegetables such as bell peppers, tomatoes, broccoli, and citrus fruits.
10. B Vitamins
Various types of beans contain thiamin, niacin, riboflavin, B6, and folate, which are B vitamins that assist in energy production, increase good cholesterol, and decrease inflammation, among other benefits. Moreover, studies have indicated that both folate and B6 could aid in minimizing the possibility of developing cardiovascular disease.
According to a study on Stroke in Japan, men who consumed more folate and B6 had a lower risk of dying from heart failure, while women had fewer deaths from stroke, heart disease, and overall cardiovascular events. Though B vitamins can be obtained from fish, whole grains, and vegetables, incorporating beans into your diet is an effective approach to maintaining good health.
11. Reduced Risk of Cancer
It has been demonstrated through various studies that beans possess anti-inflammatory and antioxidant properties, which may lower the chances of developing cancer. A study conducted in 2015 investigated the possibility of beans having antioxidant traits that can combat colon cancer, with the findings indicating that black beans had the greatest antioxidant potency.
In addition, a study conducted in 2016 discovered that the chemical compounds present in black beans from Northeast China could impede the development of colorectal cancer by hindering the proliferation of cancerous cells.
Metabolism of glucose and diabetes
The consumption of beans may aid in stabilizing blood sugar levels and may even serve as a preventative measure against diabetes. The significant presence of fiber in beans can assist in reducing blood glucose.
In 2018, a reviewer determined that the consumption of a diet that is high in fiber could decrease the likelihood of developing type 2 diabetes. Additionally, it was demonstrated that it could assist in decreasing blood sugar levels in individuals who already suffer from the condition.
A different research focused on examining the impact of consuming one cup of legumes per day on individuals with type 2 diabetes. The results indicated that the group that consumed beans experienced a decrease in their blood sugar levels and blood pressure compared to the control group who consumed more whole wheat fiber.
13. Preventing Fatty Liver
The accumulation of fat in the liver is what leads to the development of fatty liver. This condition may arise in conjunction with metabolic syndrome, which can include high blood pressure, obesity, high cholesterol, and other related factors. https://www.nhs.uk/conditions/non-alcoholic-fatty-liver-disease/
The treatment for fatty liver disease involves weight loss, controlling blood glucose levels, and lowering blood fat levels like triglycerides and LDL, also known as bad cholesterol. A useful strategy to promote a healthier liver is to substitute high-fat animal proteins with beans.
14. Controlling Appetite
Consuming beans can promote a sense of fullness and contentment due to the fiber and wholesome starches present in them. This could be a viable method of preventing excessive eating and inducing weight loss, as per a review conducted in 2013.
15. Improving Gut Health
Studies have demonstrated that different types of beans, with a particular emphasis on black beans, improve intestinal barrier function and increase the presence of beneficial bacteria, consequently improving gut health and potentially mitigating the risk of gut-associated ailments.
The colonies of beneficial gut bacteria benefit immune system functions and potentially lead to weight loss. Nourishing these colonies is possible by consuming beans.
The duration required to cook beans varies according to the variety of the bean.
Dried beans should be prepared by:
- Wash them before cooking and remove any that are shriveled or discolored.
- Soak beans overnight to soften them and shorten the cooking time. Discard water and rinse.
- Bring beans to the boil in plenty of fresh water, boil for at least 10 minutes, then simmer until they are soft.
Precooked beans are sold in cans and can be used in multiple dishes without any extra preparation required. It is advisable to verify the label before purchasing canned beans, as some cans may contain excessive amounts of salt. Buyers should look for canned beans with no added salt as they are a great option.
Incorporating beans into a regular diet can be achieved through uncomplicated methods such as:
Instead of using meat, consider incorporating beans into soups, casseroles, and pasta dishes.
Enjoying bean salads straight from the fridge is a delicious and satisfying way to incorporate them as the star component or a complement to any salad.
Combining grains and beans. The addition of beans to grains results in the transformation of an insufficient protein into a satisfactory one. This is a valuable option for individuals who adhere to a vegan diet.
Trying various varieties of beans may be necessary for an individual to find the ones that are most suitable for them.