Health Benefits of Beans
Health Benefits of Beans
Beans are pod borne seeds which are used as vegetables for food belonging to the Fabaceae (fa-bay- sa-ee) family. Beans are an important source of protein throughout Old World and New World History and present times.
Beans are one of the oldest cultivated plants in history. Kidney beans, pinto beans, navy beans, French beans, black beans, and lima beans are the most commonly cultivated beans in the tropical, subtropical regions of The Americas.
Beans are rich in antioxidants. Antioxidants help fight free radicals in the body and may reduce the risk of chronic diseases.
Beans contains essential vitamins and minerals. Each bean’s nutritional profile differs however beans are rich source of fiber, protein, iron, B vitamins, zinc, copper, manganese, selenium, vitamin E, vitamin K and amino acids.
Pinto beans are the most nutrient dense beans containing 74% of the daily value of folate, 20% of the daily value of iron, 21% of the daily value of magnesium, 25% of the daily value of phosphorus, 21% of the daily value of potassium, and 8% of the daily value of calcium.
Beans may help promote heart health. Studies have shown that consuming beans significantly lowered bad cholesterol levels, blood pressure levels and inflammation.
Beans may help prevent the risk of type 2 diabetes and lower blood sugar levels. Studies have shown that consuming a high fiber diet reduced the risk of type 2 diabetes.
Beans may also promote weight loss. Beans may also promote liver health.
People who have GI issues such as IBS should avoid beans. There are certain beans that may be toxic if they’re undercooked. Soaking and sprouting beans are beneficial.
Beans contains lectins. Lectins are an anti-nutrient protein that binds to certain carbs. The GI tract has trouble breaking down lectins and may lead to impairing digestion, reducing nutrient absorption, cause inflammation in your immune system and disrupt the balance in your microbiome. This may affect people who have an autoimmune disease.
As always consult with your physician.
Sources:
https://en.wikipedia.org/wiki/Bean
https://www.healthline.com/nutrition/beans-101#what-they-are
https://www.webmd.com/diet/foods-high-in-lectins
https://gundryhealth.com/health-dangers-of-lectins/
https://www.healthline.com/nutrition/healthiest-beans-legumes