Beans might be nature’s ideal food, packed with essential vitamins, minerals, and phytochemicals, according to 2021 research in Nutrients.
What makes them even more impressive is their combination of plant protein and fiber.
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Additionally, beans contain little to no saturated fat and are free of cholesterol, as per the U.S. Dry Bean Council.
Another benefit is their affordability, costing just a few cents per serving.
If you’re not yet a fan of beans or are seeking more ways to incorporate them into your diet, here’s what you should know:
Health Benefits of Beans
May Help Maintain a Healthy Weight
The powerful combination of protein and fiber in beans aids in weight management.
These nutrients promote feelings of fullness and satiety, helping you stay satisfied longer.
Research shows that people who eat higher amounts of protein and fiber tend to have healthier BMIs.
A 2023 Nutrients study of 15,185 participants found that over ten years, those who ate beans gained less weight and belly fat than those who didn’t.
May Improve Gut Health
Your gut contains bacteria that protect against chronic diseases such as type 2 diabetes, heart disease, inflammatory bowel disease, and cancer. For these “good” bacteria to thrive, they need fiber to fuel them.
The breakdown of fiber by beneficial bacteria creates short-chain fatty acids, which help boost immunity and reduce inflammation, potentially preventing disease.
On the other hand, harmful bacteria thrive on sugar, which can disrupt the balance of good bacteria in the gut.
May Lower Heart Disease Risk
Beans are highly effective in preventing heart disease.
They are a rich source of soluble fiber, which naturally lowers cholesterol.
Beans are also packed with potassium, a mineral that helps regulate blood pressure, but many people don’t consume enough of it, according to the National Institutes of Health.
You’ll Get More Nutrients
In addition to potassium, many people fall short of other essential nutrients like folate, calcium, magnesium, fiber, and vitamins A, C, D, and E (as well as iron for women of reproductive age).
Beans are an excellent way to fill this nutritional gap.
Research shows that Americans who regularly consume beans tend to get more fiber, potassium, calcium, folate, iron, magnesium, and vitamin E compared to those who don’t eat beans.
