Do you like beans? What’s your favorite? Mung beans, red beans, black beans, soybeans, kidney beans, or chickpeas? Research shows that regular consumption of beans can offer various health benefits. Beans are not only versatile and delicious but also a powerful house for building a healthy body. Let’s explore this further together.
Dry beans are rich in complex carbohydrates and dietary fiber (both soluble and insoluble), and they are also a good source of plant-based protein, making them a meat alternative. According to the Bean Institute, beans contain about 21 to 25% of protein by weight, which is significantly higher compared to vegetables. [1] Additionally, beans are packed with essential vitamins, minerals, and micronutrients such as vitamins C and B, potassium, copper, phosphorus, manganese, magnesium, folate, and antioxidants (polyphenols). All these excellent nutritional properties enable beans to fight against cancer and strengthen overall health.
Lower the Risk of Cancer & Other Health Benefits
Beans are rich in antioxidants and phytochemicals that help protect cells from damage caused by free radicals. This reduces oxidative stress and inflammation, which both contribute to cancer development. Research indicates that regularly consuming beans can help lower the risk of colorectal, breast, and prostate cancers.
Gut Health & Colorectal Cancer
Study shows that small navy beans can benefit colorectal cancer patients by fostering beneficial bacteria in their colon, supporting immune health, and regulating inflammation. This research also reveals that people who added a cup of navy beans to their daily meals experienced positive changes in their gut microbiome, aiding cancer prevention and improving treatment outcomes. [2]
Heart Health
Including beans in your daily diet can also prevent cardiovascular diseases (CVD). Clinical studies have shown that beans can lower cholesterol levels and regulate blood pressure, both of which are risk factors for CVD [3].
Prevent Diabetes & Weight Management
Beans can prevent diabetes and obesity by lowering the glycemic index and controlling blood sugar levels. With high value in fiber and protein, beans help restrict appetite, reduce overall calorie intake, and maintain a healthy body weight.
Source:
[1] https://beaninstitute.com/nutrition-health/beans-nutrition-overview/
[2] https://pubmed.ncbi.nlm.nih.gov/31852462/
[3] https://pubmed.ncbi.nlm.nih.gov/36963901/
[4] https://www.nfcr.org/blog/the-magical-health-benefits-of-beans/
