Are Beans Good for You? Here’s What Happens to Your Body

Bean health benefits

can maintain a healthy weight

Beans’ magical combination of protein and fiber offers a variety of benefits, including weight management. “Including more of these nutrients in your diet can help you feel fuller and help you stay fuller for longer,” says Yani Papanikolau, nutrition researcher and president of Nutritional Strategies. “Accumulating evidence shows that people who eat more protein also have a healthier BMI with more fiber,” he says.Most recently, in 2023 nutrients A study of 15,185 people found that over a 10-year period, bean eaters gained less weight and belly fat than non-bean eaters.

May improve gut health

Previous researchers have pointed out that your gut is rich in bacteria that protect against chronic diseases such as type 2 diabetes, heart disease, inflammatory bowel disease and cancer. nutrients study. But in order for these good bacteria to grow and outnumber the bad, disease-causing bacteria in your gut, you need fiber for fuel. “The breakdown of fiber by good bacteria produces short-chain fatty acids, which have been found to help boost immunity and reduce inflammation. It means it helps prevent ,” Papanicolaou says. “Bad bacteria, by contrast, prefer sugar as an energy source, so the more sugar you consume, the more prosperous the bad bacteria will overtake the good bacteria,” he added.

May reduce the risk of heart disease

Beans are very multitasking when it comes to preventing heart disease. For example, beans are one of the best sources of soluble fiber that naturally lowers cholesterol. National Lipid Association. These little dynamos are also rich in potassium, which regulates blood pressure. Potassium is a mineral that few people get enough of. National Institutes of Health.

get more nutrients

Potassium isn’t the only nutrient you can get more use out of. Most people are also deficient in folic acid, calcium, magnesium, fiber, vitamins A, C, D, and E (and iron for women of reproductive age), according to American Dietary Guidelines. Beans are a great way to fill the void, says Papanicolaou. He now shows that Americans who eat beans as part of their typical diet consume more fiber, potassium, calcium, folate, iron, magnesium and vitamin E than those who do not eat beans. I am working on research.

potential drawback

gas may be generated

Beans, beans, magic fruits. The more you eat, the more… (You know that proverb.) “In addition to fiber, beans contain oligosaccharides, which are naturally occurring sugars that humans cannot fully digest,” he says. Sharon Palmer, RDN, is a registered dietitian nutritionist specializing in plant-based nutrition and co-founder of Food Planet. Yes, gas can occur if your digestive system isn’t used to them. The remedy, Palmer said, is to add small doses to your diet in small portions to give your gut time to adapt.

takes a long time to cook

Cooking time is 45 minutes to 2 hours. University of Nebraska-LincolnBeans aren’t necessarily fast food. Using a pressure cooker can save you a lot of time. For maximum convenience and speedy service, canned beans and frozen edamame are quick and convenient and just as nutritious as their dry counterparts.

Contains Controversial Lectins

If you’re avoiding legumes because of the lectins, don’t worry. “Lectins are compounds found in many plant foods, especially beans, that can interfere with the bioavailability of nutrients in foods,” says Palmer. “When you soak and cook the beans, they’re mostly inactivated, so that’s fine,” she says. As long as you eat your beans cooked (who doesn’t?), you’ll be fine.

How to eat more beans in your diet

One of the biggest barriers to consuming beans is that most people have no idea what to do with them. If that sounds familiar, get started with these delicious recipes.

FAQ

Is it healthy to eat beans every day?

yes! “Eating beans, including canned beans, every day is one of the best ways you can increase your nutritional intake.” [that you may fall short on] And it greatly improves the quality of the diet,” says Papanicolaou.

What are the healthiest beans?

This is like asking a parent to pick a favorite child. But if I had to choose the healthiest bean, it would be soybeans. He’s one of the few plant-based foods that offer the same high-quality, complete protein found in animal foods, a 2021 study shows. molecule.

Do beans make you fat?

Absolutely not, says Papanicolaou. “I am currently working on research showing that increased intake of dried and canned beans is associated with improved BMI and weight loss.”

Are canned beans good for you?

“Canned beans are very good for you,” says Palmer. “The processing is minimal: the dried beans are put into cans with water and salt and cooked inside the cans during the canning process,” she explains. If you’re worried about salt, we recommend looking for unsalted brands or washing regular canned beans to wash out 40 percent or more of the sodium. Bean Institute.

Why does eating beans produce gas?

If you don’t eat beans regularly, the indigestible fiber and carbohydrates can cause gas. But you don’t have to. “In addition to slowly adding beans to your meal for better digestibility, be sure to wash, drain, and soak your beans before cooking,” says Palmer.

Conclusion

Beans are great for your health, providing protein and fiber to help maintain weight and improve gut health. Additionally, bean eaters tend to eat healthier. Want more beans but don’t have time to cook or don’t know where to start? let’s . You get all the benefits of beans without the hassle.