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9 Reasons You Should Start Eating More Beans

Many people avoid eating beans regularly because of their tendency

to increase our gas output, but if you’re doing this, you really should

reconsider. Why? Well, they’re incredibly good for us! Below you’ll

find 9 amazing health benefits of the humble bean.

1. Improves Heart Health

Beans are rich in water-soluble vitamins, such as thiamine, niacin,

riboflavin, and folacin. Folate is vital for lowering homocysteine

concentrations, and without enough folate in your diet, your

homocysteine level increases and can damage your heart and

blood vessels. Besides folate, beans also contain a high

amount of calcium, potassium, and magnesium, all of which are

healthy minerals and electrolytes, which when combined, can help

to minimize the risk of heart disease and high blood pressure.

2. They’re Full of Fiber

Fiber helps to make you feel full so that you don’t have to eat

as much during the day. It’s also one of the most important

nutrients in a person’s diet as it helps to keep our digestive

system operating properly, while also being great for heart

health too. Bean varieties, such as pinto, kidney, and black

are just a few examples of beans that are extremely rich in fiber.

Besides keeping you feeling fuller for longer, the high-fiber content

in beans also helps to absorb cholesterol in your digestive tract

before your body can absorb it. This means that the more beans

you eat, the lower your cholesterol levels will be.

Eating beans three to four times a week can greatly improve your

blood pressure, reducing your risk of heart disease.

3. Regulates Blood Sugar Level

If you’re in danger of developing diabetes (or are already diabetic),

you’ll be happy to hear that beans have a low glycemic index.

This means that they won’t cause your blood sugar levels to

spike the way that refined grain products can.

4. May Prevent Cancer

Beans are full of antioxidants, which help to protect the body against

free radicals that could result in cancer. A study that was published in
The Journal of Cancer Research found that women who ate four

servings of beans a week had a lower chance of colorectal polyps,

a precursor to rectal and colon cancer.

5. Reduce Iron Deficiency

Iron deficiency is one of the most common deficiencies in people and

the leading cause of anemia. Beans are full of iron, so can help

those who are suffering from this condition. For example, half a

cup of lentils contains around 3.3 mg of iron.

6. Punch of Protein

A half a cup of beans contains around 7 grams of protein, the same

amount as in one ounce of meat, chicken, or fish. Vegans can

easily count on beans as an excellent source of protein.

7. Improves Eye Health

In terms of eye health benefits, so many beans contain vitamin A,

zinc, and bioflavonoids. Zinc is a vision supporting nutrient that

greatly improves eye health. Its main role is to convert beta-carotene

into vitamin A in a form that’s usable by the visual system and

the body. The bioflavonoids present in beans help to improve

eye health by neutralizing the free radicals that damage healthy

eye cells.

8. Low in Fat

Most beans contain around 2-3% fat and contain zero cholesterol

unless they’re processed or prepared with other fatty ingredients

such as lard. To avoid buying fatty beans, it’s best to read the l

abels thoroughly before buying.

9. Reduces Depression

Meeting daily folate needs may help people cope with depression better.

An adequate consumption of folate can prevent a boost

in homocysteine production in your body. Too much of this hormone

can decrease your blood flow and other key nutrients from traveling

to the brain, which in turn can disrupt the production of serotonin,

dopamine, and norepinephrine, which regulate sleep, mood,

and appetite.

https://www.ba-bamail.com/health/nutrition/2408/