In this article, learn about nine health benefits of beans, including getting more protein and reducing the risk of heart disease .They are an affordable source of protein, fiber, iron, and vitamins that offer many health benefits.Canned and frozen beans are typically ready to eat after warming on the stove or in the microwave.Beans contain amino acids, which are the protein building blocks that the body uses to heal and to make new tissues, such as bone, muscle, hair, skin, and blood.Protein is a vital nutrient that plays a key role in maintaining and repairing the body.Animal products, soy, and quinoa are all complete proteins, which means they contain all nine essential amino acids.A 1-cup, or 40 grams (g), serving of canned black beans provides 14.5 g of protein, 16.6 g of fiber, and 4.56 milligrams (mg) of iron.A 1-cup, or 155 g , serving of shelled edamame beans provides 18.5 g protein, 8.06 g fiber, and 3.52 mg iron.Folate is essential for overall health, to make healthy red blood cells, and help prevent neural tube defects in a fetus during pregnancy.Antioxidants fight the effects of free radicals, which are damaging chemicals that the body produces during metabolism and other processes.People who consume beans regularly may be less likely to die of a heart attack or other cardiovascular problem.The authors of a 2017 meta-analysis suggested that one reason for the decrease in cardiovascular risk was that people had replaced higher fat animal meat proteins with beans.A 2013 review and meta-analysis found a clear correlation between eating beans and a lower risk of coronary heart disease.The author of a 2018 review concluded that consuming a high fiber diet could reduce the risk of type 2 diabetes.Another study looked specifically at the effect of adding a cup of legumes to the daily diet of people with type 2 diabetes.Replacing higher fat animal proteins with beans is a good step towards better liver health.When a person eats beans, the fiber and healthful starches they contain can help create a feeling of fullness and satisfaction.Healthful gut bacteria also support immune system function and may promote weight loss. .
The 9 Healthiest Beans and Legumes You Can Eat
Beans and legumes are the fruits or seeds of a family of plants called Fabaceae.Commonly eaten around the world, they are rich sources of fiber and important vitamins and minerals.Eating more of them may help reduce cholesterol, decrease blood sugar levels, and increase healthy gut bacteria ( 1 , 2 , 3 ).Chickpeas are particularly beneficial for reducing post-meal blood sugar and increasing insulin sensitivity when compared with other high carb foods ( 6 ).Eating hummus was also linked to reduced appetite and decreased snacking on desserts later in the day ( 7 ).Since chickpeas and other legumes are high in fiber and beneficial plant compounds, eating them may also help improve the composition of gut bacteria.However, research is limited, and we need studies in humans before we can be sure how chickpeas may affect our gut health.Eating them may help reduce blood sugar and improve gut health.Iron is a trace mineral that your body needs to make hemoglobin, a protein in the blood that transfers oxygen ( 10 ).In a study that included 48 healthy adults, replacing half of the carbs from rice or potatoes with carbs from cooked lentils at a meal led to significant decreases in post-meal blood sugars compared with eating rice or potatoes alone ( 12 ).Another study in more than 3,000 people found that those with the highest intake of lentils and other legumes had the lowest rates of diabetes ( 13 ).Finally, lentil sprouts may also help heart health by reducing low density lipoprotein (LDL or “bad”) cholesterol and increasing high density lipoprotein (HDL or “good”) cholesterol ( 14 ).Eating them may reduce blood sugar levels compared with some other foods that are high in carbs.37% of the DV Vitamin K: 35% of the DV The high quality protein, fiber, micronutrients, and antioxidant compounds in peas contribute to health benefits like nourishing good gut bacteria and maintaining healthy blood sugar levels ( 16 ).A lot of research has shown that pea protein, which is often added to foods or used as a supplement, may have benefits.A study including 120 men who engaged in weight training for 12 weeks found that taking 50 grams of pea protein per day led to increases in muscle thickness compared with a placebo ( 18 ).Summary Peas contain protein, fiber, and micronutrients that provide benefits like promoting a healthy gut and blood pressure.Eating kidney beans may also help reduce risk factors for heart disease, such as high blood pressure.One study in healthy adults found that eating 3/4 cup (133 grams) of red kidney beans led to significantly lower blood pressure 2 hours after consumption compared with the same amount of rice ( 21 ).Eating folate-rich foods is especially important for pregnant people, since this water-soluble vitamin is vital for fetal neurological development ( 22 ).Summary Kidney beans contain high amounts of fiber and may help reduce the rise in blood sugar that happens after a meal.One study in rats found that eating black beans increased a cluster of bacteria in the gut that may result in improved insulin sensitivity.Black beans may also help with blood sugar management due to their lower glycemic index compared to many other high-carbohydrate foods.Summary Black beans 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.There is a lot of evidence that appears to suggest that consuming soybeans and their isoflavones is associated with a reduced risk of cancer.However, many of these studies are observational, meaning the participants’ diets weren’t controlled, so there could be other factors affecting the risk of cancer.Research suggests that taking isoflavone supplements during menopause may help reduce hot flashes and prevent loss of bone mineral density ( 2 8 ).Dietary isoflavone consumption from soy may also help reduce heart disease risk in women ( 2 9 ).One study in mice found that supplementing their diet with pinto beans increased the amount of gut bacteria that produces short-chain fatty acids — which are beneficial for health — and molecules that protect against insulin resistance ( 31 ).This mineral plays a role in creating energy, maintaining a healthy immune system, and producing skin pigment ( 33 ).An interesting study of 38 children who had abnormal blood cholesterol found that those who ate a muffin or smoothie containing 17.5 grams of navy bean powder every day for four weeks had higher levels of healthy HDL cholesterol compared to a control group ( 35 ).A small study in 14 adults with overweight or obesity found that eating 5 cups (910 grams) of navy beans per week for 4 weeks reduced waist circumference and total and LDL cholesterol levels in men compared to baseline ( 36 ).Since these studies are small, we need more research in broader populations before we can draw strong conclusions.Summary Navy beans contain a lot of fiber and may help reduce the risk factors for metabolic syndrome.A few large observational studies have found that eating peanuts is associated with a lower risk of death from many different causes, including heart disease, stroke, cancer, and diabetes ( 38 ).Other studies have specifically examined the effect of eating peanuts on blood lipid levels and heart health.One small study among 15 men with overweight or obesity found that consuming a meal with 3 ounces (85 grams) of peanuts led to a smaller increase in blood triglyceride levels at 2 and 4 hours after eating compared with a control meal ( 40 ). .
Iron: Recommended intake, benefits, and food sources
Iron is a mineral vital to the proper function of hemoglobin, a protein needed to transport oxygen in the blood.This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular vitamins and minerals.Fast facts on iron The Recommended Daily Allowance (RDA) varies between ages, but women who are pregnant require the most.Canned clams, fortified cereals, and white beans are the best sources of dietary iron.Recommended intake Share on Pinterest A person’s age and sex can affect the amount of iron they need in their diet.The Recommended Daily Allowance (RDA) for elemental iron depends on a person’s age and sex.Iron deficiency anemia can cause fatigue, heart palpitations, pale skin, and breathlessness.Iron carries oxygen to the muscles and brain and is crucial for both mental and physical performance.Low iron levels may result in a lack of focus, increased irritability, and reduced stamina.A lack of hemoglobin can greatly reduce performance during physical exertion, as it decreases the body’s ability to transport oxygen to the muscles.Foods Iron has a low bioavailability, meaning that the small intestine does not readily absorb large amounts.The efficiency of absorption depends on a range of factors, including: the source of iron.Animal sources of food, including meat and seafood, contain heme iron.Non-heme iron, the type found in plants, requires that the body take multiple steps to absorb it.Plant-based sources of iron include beans, nuts, soy, vegetables, and fortified grains.For this reason, the RDA for vegetarians is 1.8 times higher than for those who eat meat to make up for the lower absorption level from plant-based foods.This provides 1.87 mg. Roasted cashew nuts: 3 oz provides 2 mg. Calcium can slow both heme and non-heme iron absorption.In most cases, a typical varied, Western-style diet is considered balanced in terms of enhancers and inhibitors of iron absorption. .
Kidney Beans 101: Nutrition Facts and Health Benefits
The common bean is an important food crop and major source of protein throughout the world.They come in a variety of colors and patterns, including white, cream, black, red, purple, spotted, striped, and mottled.Nutrition facts Kidney beans are mainly composed of carbs and fiber but also serve as a good source of protein.Its digestion takes longer, and it causes a lower and more gradual rise in blood sugar than other starches, making kidney beans particularly beneficial for people with type 2 diabetes.Kidney beans rank very low on the glycemic index (GI), which is a measure of how foods affect your rise in blood sugar after a meal ( 9 ).They’re also rich in healthy fibers, which moderate blood sugar levels and promote colon health.Beans are high in molybdenum, a trace element mainly found in seeds, grains, and legumes.Beans are high in molybdenum, a trace element mainly found in seeds, grains, and legumes.A class of antioxidants present in high amounts in soybeans, isoflavones are categorized as phytoestrogens due to their similarity to the female sex hormone, estrogen.A class of antioxidants present in high amounts in soybeans, isoflavones are categorized as phytoestrogens due to their similarity to the female sex hormone, estrogen.This toxic protein exists in high amounts in raw kidney beans, especially red varieties.This toxic protein exists in high amounts in raw kidney beans, especially red varieties.Found in all edible seeds, phytic acid (phytate) impairs your absorption of various minerals, such as iron and zinc.Found in all edible seeds, phytic acid (phytate) impairs your absorption of various minerals, such as iron and zinc.A class of lectins, also known as alpha-amylase inhibitors, starch blockers impair or delay the absorption of carbs from your digestive tract but are inactivated by cooking.Several observational studies link bean consumption to a lower risk of excess weight gain and obesity ( 30 , 31 ).A recent review of 11 studies also found some supporting evidence but was unable to draw a firm conclusion ( 33 ).Starch blockers, extracted from white kidney beans, demonstrate some potential as a weight loss supplement ( 34 , 35 , 36 ).However, boiling for 10 minutes completely inactivates starch blockers, eliminating their effect in fully cooked beans ( 29 ).Even so, cooked kidney beans offer a number of weight-loss-friendly compounds, making them an excellent addition to an effective weight loss diet.Being rich in protein, fiber, and slow-release carbs, kidney beans are very effective at maintaining healthy levels of blood sugar.Even if you don’t have this condition, adding beans to your diet may improve blood sugar balance, protect your overall health, and reduce your risk of many chronic diseases.Observational studies link legume intake, including beans, with a reduced risk of colon cancer ( 44 , 45 ).Fibers, such as resistant starch and alpha-galactosides, pass undigested down to your colon, where they’re fermented by friendly bacteria, resulting in the formation of SCFAs ( 50 ).SUMMARY Kidney beans are an excellent choice for people with type 2 diabetes and others who want to stabilize their blood sugar levels.Phytic acid, protease inhibitors, and starch blockers are all completely or partially inactivated when beans are properly soaked and cooked ( 29 , 56 , 57).They belong to a group of fibers known as FODMAPs, which may exacerbate the symptoms of irritable bowel syndrome (IBS) ( 7 , 59 , 60 ). .
6 healthiest beans: Benefits and nutrients
Beans offer a range of potential health benefits due to their high nutrient content.One cup of cooked soybeans contains 31.32 grams (g) of protein, making them an excellent choice for vegetarians and vegans.magnesium, potassium, and zinc There is some scientific evidence to support claims that soybeans can help reduce the risk of cancer.However, the authors found that only women who consumed soy products had a reduced risk of these types of cancer — the effect was not the same in men.The authors also stated that a combination of rice and kidney beans forms the basis of many traditional dishes, so people may find it relatively easy to adhere to this type of healthful diet.Chickpeas are similar to other beans in that they may help reduce people’s risk of heart disease and cancer.One small study found that participants who consumed hummus had lower blood sugar levels than those who ate white bread instead.Other research from 2016 also found that chickpeas in hummus may help people with diabetes manage their blood sugar levels.In addition, the authors noted that consuming hummus may reduce the risk of heart disease and help people get enough legumes each day.In a small study of 38 children , researchers found that those who increased their consumption of navy beans and rice bran improved their cholesterol levels.The authors of the study stated that the health benefits of these foods are well established in adults with high cholesterol. .
Lima Beans: Health Benefits, Nutrients per Serving, Preparation
For centuries, people in Central and South America have prized lima beans for the energy and nutrients they offer.Limas fall into the category of legumes, which are seeds or pods, including beans, peas, chickpeas, lentils, and peanuts.Beans are also rich in soluble fiber, which helps your body absorb carbohydrates more slowly and regulates your blood sugar levels.Foods that are high in fiber can also aid in weight control by making you feel full longer. .
10 Impressive Health Benefits of Mung Beans
While native to India, mung beans later spread to China and various parts of Southeast Asia ( 1 , 2).Mung beans are incredibly versatile and typically eaten in salads, soups and stir-frys.Packed With Healthy Nutrients Mung beans are rich in vitamins and minerals.They’re rich in essential amino acids, such as phenylalanine, leucine, isoleucine, valine, lysine, arginine and more (4).Sprouted beans contain fewer calories and more free amino acids and antioxidants than unsprouted ones (2).Antioxidants help neutralize potentially harmful molecules known as free radicals.In high amounts, free radicals can interact with cellular components and wreak havoc.Test-tube studies have found that antioxidants from mung beans can neutralize free radical damage linked to cancer growth in lung and stomach cells ( 7 ).Antioxidants Vitexin and Isovitexin May Prevent Heat Stroke In many Asian countries, mung bean soup is commonly consumed on hot summer days.That’s because mung beans are believed to have anti-inflammatory properties that help protect against heat stroke, high body temperatures, thirst and more ( 8 ).However, some experts question if mung bean soup is any better than drinking water since staying hydrated is a key factor in preventing heat stroke.Animal studies have shown that these antioxidants in mung bean soup may actually help defend cells against injury from free radicals that form during heat stroke ( 8 ).Interestingly, research shows that mung beans may have properties that can lower LDL cholesterol.Moreover, a review of 26 studies found that eating one daily serving (around 130 grams) of legumes, such as beans, significantly lowered blood LDL cholesterol levels ( 12 ).Another analysis of 10 studies showed that a diet abundant in legumes (excluding soy) can lower blood LDL cholesterol levels by approximately 5% ( 13 ).studies have shown that mung bean antioxidants may lower “bad” LDL cholesterol,.High blood pressure is a serious health problem because it puts you at risk of heart disease — the leading cause of death in the world (15).Studies have linked each of these nutrients to a significantly lower risk of high blood pressure ( 16 ).Interestingly, test-tube and animal studies have shown that certain mung bean proteins can suppress enzymes that naturally raise blood pressure.In particular, mung beans contain a type of soluble fiber called pectin, which can help keep your bowels regular by speeding up the movement of food through your gut (19, 20 ).Resistant starch works similarly to soluble fiber, as it helps nourish your healthy gut bacteria.Mung beans possess several properties that help keep blood sugar levels low.They’re high in fiber and protein, which helps slow the release of sugar into the bloodstream.Animal studies have also shown that mung bean antioxidants vitexin and isovitexin can lower blood sugar levels and help insulin work more effectively ( 25 , 26 ).What’s more, additional studies have found that both nutrients can encourage the release of hormones that make you feel full like peptide YY, GLP-1 and cholecystokinin ( 28 , 29 , 30 ).By curbing your appetite, they may help slash your calorie intake, which aids weight loss.beans are high in fiber and protein, which can help curb hunger by lowering.However, pregnant women should avoid eating raw mung bean sprouts, as they may carry bacteria that could cause an infection.These beans have a slightly sweet taste and are often made into a paste in Asian desserts. .
7 Health and Nutrition Benefits of Pinto Beans
Pinto beans are beige with reddish-brown specks when dried but become a solid light brown or pale pink when cooked.summary Pinto beans are an excellent source of dietary fiber, which is linked to improved blood sugar regulation and gut health, among numerous other benefits.Antioxidants protect your cells against damage from free radicals, which are unstable molecules that can contribute to disease over time ( 8 ).summary Pinto beans are a rich source of antioxidants — particularly kaempferol, which may provide anticancer benefits.Their low glycemic index (GI) means that they’re digested slowly, moderating their blood sugar effects ( 15 ).Multiple studies show that diets rich in low-GI foods may help improve blood sugar regulation ( 16 , 17 ).summary Pinto beans have a low GI and are high in fiber and protein, all of which promote blood sugar management.One small, 8-week study found that eating 1/2 cup (86 grams) of pinto beans every day significantly decreased both total and LDL (bad) cholesterol — high levels of which are associated with increased heart disease risk ( 19 , 20 ).In another study, eating pinto beans regularly not only lowered LDL (bad) cholesterol but also encouraged propionate production ( 6 ).These minerals help prevent high blood pressure, a crucial risk factor for heart disease ( 1 , 23 , 24 ).summary Pinto beans may help lower blood pressure, as well as total and LDL (bad) cholesterol, thereby decreasing your risk of heart disease.They’re rich in both protein and fiber, two nutrients that can help you feel full for longer and keep your appetite at bay ( 25 , 26 ).Multiple studies have linked bean intake to increased fullness, lower body weight, and smaller waist circumference ( 27 , 28 , 29 ).summary Due to their high protein and fiber contents, pinto beans may promote fullness. .