Beans are an excellent plant-based source of protein, fibre, iron, and vitamins, which provide several health advantages.
Beans may promote heart, stomach, and liver health.
This article looks at nine health benefits of beans, including increasing protein consumption and lowering the risk of heart disease.
Protein
Protein is required to sustain and repair the body.
Beans are high in amino acids, the building blocks of protein.
Folate
Beans are high in nutrients like folate, which is essential for overall health, red blood cell synthesis, and avoiding neural tube problems during pregnancy.
Antioxidants
According to research, beans contain a lot of polyphenols, which are antioxidants.
Antioxidants resist the detrimental effects of free radicals, which can damage cells and cause a variety of diseases.
Foods high in antioxidants, such as beans, help protect the body from disease.
Heart Health
Regular bean consumption may reduce the likelihood of heart attacks and other cardiovascular problems.
A 2017 meta-analysis found that replacing higher-fat animal proteins with beans could lower cardiovascular risk.
A 2013 study and meta-analysis discovered an association between bean eating and a decreased risk of coronary heart disease.
Beans may also help decrease cholesterol, which is a risk factor for heart disease.
Reduced cancer risk
Some research suggest that beans work as antioxidants and anti-inflammatory agents, potentially lowering cancer risk.
According to research conducted in 2015, black beans offer the strongest antioxidant activity against intestinal cancer.
A 2016 study discovered that compounds in Northeast China black beans could reduce the progression of colorectal cancer by limiting cancer cell proliferation.
Diabetes and Glucose metabolism
Beans may assist to regulate blood glucose levels and perhaps prevent diabetes.
Beans are high in fibre and help reduce blood glucose levels.
According to a 2018 analysis, a high-fiber diet may minimise the development of type 2 diabetes and assist lower blood sugar in people who have the illness.
Another study found that adding a cup of beans to the diet of persons with type 2 diabetes lowers blood sugar and blood pressure.
Preventing Fatty Liver
Fatty liver is a condition in which fat accumulates in the liver and is frequently connected with obesity, high cholesterol, and hypertension.
Treatment for fatty liver disease entails losing weight, managing blood sugar, and lowering blood fat.
Replacing high-fat animal proteins with beans can improve liver health.
Controlling Appetite
Beans’ fibre and healthy carbohydrates contribute to a sense of fullness and contentment, which may help avoid overeating and aid in weight loss.
Improving Gut Health
Research has showed that beans, particularly black beans, improve gut health by strengthening intestinal barrier function and promoting beneficial microorganisms.
This may assist to prevent gut-related disorders.
Healthy gut flora also improve immune function and may aid in weight loss. Beans support these beneficial bacteria colonies.
