Beans have many health benefits, including reducing the risk of heart disease and cancer, providing fiber and protein, and being a low glycemic index food. They are also a good source of iron, folate, and magnesium, and can be easily incorporated into meals.
The health benefits of beans have received a lot of attention in recent scientific studies. Beans may help reduce the risk of heart disease by lowering cholesterol, and the antioxidants in beans help prevent some cancers. Available in many different sizes and colors, most beans are inexpensive and easy to find. Their mild flavor pairs beautifully with other flavors, making it easy to add the many health benefits of beans to your diet.
Beans are a rich source of soluble and insoluble fiber. Soluble fiber can be dissolved in water. This type of fiber can actually lower cholesterol by binding to cholesterol particles in the bloodstream and removing them from the body. Insoluble fiber is not broken down as it moves through the body. Instead, it adds bulk to the stool, a natural laxative effect that also helps alleviate problems associated with hemorrhoids. Both types of fiber have been shown to provide significant health benefits.
Protein is another of the health benefits of beans. In beans, they are the richest source of plant protein available. Protein is vital for building strong muscles and repairing damaged tissue. Our bodies cannot make or store protein, so we must get adequate amounts from our diet. Beans, when combined with whole grain products like rice, form healthy, complete proteins for vegans or others who limit their intake of animal products.
Antioxidants are compounds that reduce the risk of certain types of cancer, especially prostate and colorectal cancers. Beans are an excellent source of antioxidants. In a study conducted by the United States Department of Agriculture in 2004, different foods were ranked by their antioxidant content. Of the top four antioxidant-rich foods, kidney beans held three of the spots: baby kidney beans ranked first, followed by kidney beans at third and pinto beans at fourth.
If you have diabetes, beans offer a complex carbohydrate source that will not cause a rapid spike in blood sugar. Because the starches in beans take longer to break down, they have a low glycemic index. This means that sugar is released more slowly into the bloodstream, keeping total glucose levels lower for a longer period of time. They’re also low in calories, a great benefit if you’re trying to manage your weight and still enjoy rich, satisfying meals.
Adding beans to your diet is a great way to add iron, folate, and magnesium, as well as fiber and antioxidants. With so many different types to choose from and so many different ways to serve them, you’re sure to find a variety of ways to add the health benefits of beans to your diet.
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