Brenda Khan
Beans are among the most nutritious and healthiest foods you can eat. They are a plant source of protein, fiber, iron, vitamins, and minerals. They can form part of a nutritious diet that may benefit the heart, gut, and liver. Beans are also a very inexpensive form of protein and are easy to add to your diet. They are available dry, canned, or frozen. They are incredibly versatile and can be added to soups, stews, salads, pasta, and more.
| Characteristics | Values |
|---|---|
| Nutrient density | High |
| Nutrients | Protein, fiber, iron, vitamins, folate, polyphenols, potassium, calcium, magnesium, vitamin E, amino acids, phytochemicals, antioxidants, monounsaturated fats, polyunsaturated fats, B vitamins, and more. |
| Health benefits | Lower risk of heart disease, lower cholesterol, lower blood sugar, improved gut health, lower risk of colorectal cancer, lower risk of weight gain, lower blood pressure, lower risk of diabetes, lower risk of metabolic syndrome, lower risk of cancer, lower risk of menopausal bone density loss, lower risk of diverticulitis, lower risk of death from several causes. |
| Cost | Low |
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What You'll Learn
Beans are a cheap source of protein
A half-cup serving of beans provides between 6 to 9 grams of protein, which is comparable to the protein content of two egg whites, one egg, or a similar portion of chicken, beef, or fish. However, beans have the added benefit of being low in saturated fat and high in fiber, making them a healthier alternative to animal-based proteins.
The versatility of beans makes them an easy addition to any diet. They can be incorporated into a variety of dishes, including soups, stews, tacos, salads, and pasta sauces. For those looking to reduce their meat consumption, beans are an excellent substitute, providing a complete protein when combined with grains.
In addition to protein, beans offer a range of other essential nutrients, including fiber, vitamins, and minerals. They are particularly rich in potassium, with a half-cup serving providing between 300 and 500 milligrams, which is more than a medium banana. Beans also contain polyphenols, a type of antioxidant that helps protect the body from disease by fighting the effects of free radicals.
With their high nutritional value and affordable price, beans are a great way to ensure a healthy and balanced diet without breaking the bank.
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They are nutrient-dense
Beans are nutrient-dense, packing a lot of good stuff into relatively few calories. They are a great source of plant-based protein and are rich in dietary fibre. They also contain several vitamins and minerals, including folate, potassium, calcium, magnesium, iron and vitamins A, C, D and E.
According to Dr Adeyemo, one of the best things about beans is their high fibre content. A half-cup serving of black beans, for example, contains 8 grams of fibre, which is about 25% of the total fibre you need in a day. Fibre is essential for good health. It helps to lower cholesterol and reduce the risk of colorectal cancer. It can also help to lower blood sugar and control weight, thereby reducing the risk of diabetes and obesity.
Beans are also a good source of plant-based protein, which is especially important for vegetarians and vegans. They are inexpensive and versatile, making them an easy and delicious addition to any diet. They can be used in place of animal protein in many dishes, such as chilli, tacos, burritos, hummus and veggie burgers.
In addition to their high fibre and protein content, beans contain many other nutrients. These include polyphenols, a type of antioxidant that helps to protect the body from disease. They also contain oligosaccharides, a type of sugar that we can't fully digest, which can cause gas if your digestive system isn't used to it. However, this can be remedied by gradually adding small servings of beans to your diet.
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Beans can help lower cholesterol
Beans are incredibly versatile and are a very inexpensive form of protein. They are nutrient-dense, packing a lot of good stuff into relatively few calories. They are a great source of plant-based protein and are rich in polyphenols, a type of antioxidant. They are also a good source of folate, which is essential for overall health and helps prevent neural tube defects in a foetus during pregnancy.
Beans are a great food to include in your diet if you are looking to lower your cholesterol. Research has shown that beans can decrease LDL cholesterol. A 2023 study found that eating a daily rotation of canned beans, including black, navy, pinto, dark red kidney, and white kidney beans, lowered serum total and LDL cholesterol in adults with elevated LDL cholesterol. This is because the soluble and insoluble fibres in beans assist with lowering cholesterol absorption in the gut, while also promoting the growth of beneficial gut bacteria in the large bowel.
A review concluded that consuming two grams of plant sterols a day leads to an 8-10% reduction in LDL cholesterol. Plant sterols are chemically similar to blood cholesterol and are found in plant foods, including nuts. Pinto beans, in particular, have been found to lower cholesterol levels by decreasing intestinal absorption and liver production of cholesterol.
Replacing animal protein with beans is a great way to lower cholesterol. This is because beans are lower in calories and saturated fat than some other protein sources, such as meat and full-fat or low-fat dairy products.
There are many ways to incorporate beans into your diet. You can start by replacing half the meat in your meals with beans. For example, you can add beans to chilli, tacos, burritos, soups, stews, and pasta sauces. You can also puree white beans, black beans, or chickpeas into a hummus or dip, or use beans to make veggie burgers.
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They are a good source of fibre
Beans are an excellent source of dietary fibre, which is essential for good health. Fibre is a type of carbohydrate that the body cannot digest, and it is often lacking in the average American diet.
Fibre is important for several reasons. Firstly, it helps to lower cholesterol levels. Soluble fibre, in particular, has been found to reduce cholesterol absorption in the intestines. This is significant because high cholesterol is a risk factor for heart disease and heart attacks. By lowering cholesterol, beans can help to reduce the risk of these cardiovascular issues.
Secondly, fibre is beneficial for gut health. Beans contain a type of fibre called oligosaccharides, which the body cannot fully digest. This type of fibre can cause gas and intestinal discomfort, especially if consumed in large amounts or if the body is unaccustomed to it. However, when consumed in moderate amounts, oligosaccharides can encourage the growth of beneficial gut bacteria, which can have positive effects on overall health.
Additionally, fibre helps to lower blood sugar levels. This is especially important for individuals with diabetes or prediabetes. The complex carbohydrates and fibre in beans work together to slow the absorption of sugar into the bloodstream, preventing spikes in blood sugar levels after meals.
Finally, fibre can aid in weight management. Beans are filling and can help people feel full for longer due to their high fibre content. This feeling of satiety may contribute to weight loss or weight maintenance by reducing overall calorie intake.
In summary, beans are an excellent source of dietary fibre, which provides numerous health benefits. These benefits include lowering cholesterol and blood sugar levels, improving gut health, and aiding in weight management. Incorporating beans into the diet gradually can help reduce any digestive discomfort while still providing these valuable health advantages.
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Beans can help control blood sugar
Beans are an excellent, affordable source of protein, fiber, and minerals. They are nutrient-dense, packing a lot of nutritional value into relatively few calories. They are also a good source of plant-based protein, which is essential for body tissue growth and repair.
Beans are a complex carbohydrate, which means that the body digests them more slowly than other carbohydrates, helping to keep blood sugar levels stable for longer. This is because the fiber in beans slows down the digestive process, which in turn keeps blood sugar levels stable. Eating beans will supply your body with a steady supply of glucose instead of the sudden energy rush associated with simple carbohydrates.
Black beans, for example, may help with blood sugar management by modifying gut bacteria. They may also help reduce the rise in blood sugar after a meal compared with other high-carb foods, such as rice. A 2023 study found that beans are beneficial for managing blood sugar levels. Volunteers were given varying amounts of beans and controls like corn, rice, pasta, and potatoes, and their blood sugar responses were measured.
The American Diabetes Association advises people with diabetes to add dried beans or no-sodium canned beans to several meals each week. They are low on the glycemic index and can help manage blood sugar levels better than many other starchy foods. A cup of beans or lentils each day, when combined with a low-glycemic diet, may help lower blood sugar levels and coronary artery disease risk in patients with type 2 diabetes.
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Frequently asked questions
Beans are a great source of plant-based protein, vitamins, minerals, and phytochemicals. They are also high in dietary fibre, which can help lower cholesterol and control blood sugar.
Beans are high in dietary fibre, which helps to lower cholesterol by reducing the amount absorbed when you eat. They also contain complex carbohydrates, which help to keep blood sugar levels in check.
A half-cup serving of black beans contains 8 grams of fibre, which is about 25% of your daily fibre needs. Pinto beans are also a good source of fibre and have been found to promote a healthy gut.
Beans are incredibly versatile and can be added to many dishes, including soups, stews, salads, pasta sauces, and burritos. They can also be pureed into hummus or dips, roasted as a snack, or made into veggie burgers.
