Beans – Benefits, Uses, and Side Effects

Beans – Benefits, Uses, and Side Effects. Beans are  a super healthy, super versatile and super affordable food. Beans are rich in antioxidants , fiber, protein, B vitamins, iron, magnesium , potassium, copper and zinc. Eating beans regularly can lower your risk of diabetes , heart disease, colorectal cancer, and help with weight management. Beans are healthy, helping you feel full, so you’ll tend to eat less.

Regular consumption of beans brings the following health benefits:

  • Reduce the Risk of Cardiovascular Disease:
  • Prevent colon cancer:
  • Control  diabetes :
  • Eye care:
  • Improve bone health:
  • Treat gastrointestinal problems:
  • Loss of hair:

Benefits of Beans and Rich in Vitamins:  Beans are a good source of folates which are useful for cell division and DNA synthesis. Folate-rich foods are also helpful for women during preconception and pregnancy.

Benefits of Beans to Prevent Infections: Beans have a number of vitamins like Niacin and Thiamine that are present in beans which are a good source of nutrients that help to prevent many infections in the body.

Beans for Controlling Cardiovascular Diseases: The potassium content in beans  also helps to control blood pressure and other heart related diseases.

Benefits of Beans To Protect Joints: Eating beans reduces the risk of a joint disease such as osteoarthritis, due to the high amount of vitamin K present in the beans. This vitamin also plays an essential role in blood clotting.

Benefits of Beans to Prevent Cancer: Beans , especially green beans, have a list of antioxidants called flavonoids and quercetin, which together have a synthetic effect that helps to reduce the growth of cancer cells.

Benefits of Beans to Relieve PMS Symptoms: Manganese, present mainly in Italian-style beans, usually reduces symptoms that bother many women during their menstrual period. Signs that can be reduced are cramping and mood swings.

Benefits of Beans To Control Diabetes: When there is the intake of simple carbohydrates, the body’s tendency is for glucose complexes to increase rapidly. Beans work as a speed reducer, making the rise in glucose slower than usual and thus balancing out  diabetes .

Benefits of Beans to Help You Lose Weight: According to studies, if you eat a serving of beans, you tend to be more satisfied than with other types of food, this is due to the fiber content that the beans have. That way, the person usually doesn’t get hungry very quickly, feeling more satisfied and energetic after the meal.

Benefits of Beans to Reduce the Chances of Anemia: Due to the high level of iron in beans , doctors and nutritionists usually recommend it as a food to fight diseases such as anemia. For the effect to happen more quickly, it can be ingested with vitamin C, since it is non-heme iron, that is, it is more difficult for the body to absorb it.

Benefits of Beans to Lower Cholesterol: The reduction of bad cholesterol (LDL) can happen due to the soluble fibers found in beans . One study found that 10 grams of this fiber reduced unhealthy cholesterol by up to 10%. Beans also contain saponins and phytosterols, which help in lowering LDL.

Benefits of Beans to Protect Against Heart Disease: B vitamins, especially B6 and folate, help to reduce the risk of cardiovascular diseases. A Japanese research linked the number of deaths from heart disease with the intake of these vitamins and proved that they decrease with consumption. Fibers also decrease the chances of heart diseases such as stroke, arrhythmias and heart failure by 9%.

Benefits of Beans To Aid in Digestion: The fibers being soluble and insoluble, which are present in the beans, help keep the digestive system in perfect working order. In addition to the feeling of satiety, they help in preventing constipation (a change in the intestine that generates the retention of feces).

Other Benefits of Beans: Beans have many health benefits, in addition to those mentioned above, they have many other benefits for the body. Watch the video below and check it out:

Beans side effects for  health :

Beans are one of those foods with extremely few risk factors, but there are always certain things to be wary of.

Phytates – Phytic acid is present in beans and can contribute to nutrient deficiencies when consumed in excess. Phytic acid binds with calcium, zinc and other important minerals and does not allow them to be absorbed by the body. While the levels of phytate in beans  are relatively low, if you suffer from other conditions that cause a mineral deficiency, adding more phytic acid may not be the best choice for you. Also, cooking or soaking beans significantly reduces the amount of phytic acid, so avoid eating them raw if you are concerned about phytate levels.

Lectins – Lectins are carbon-binding proteins found in a variety of foods, but are notoriously present in beans. Beans have lower levels than others, but it’s still there, and too much lectin can cause the proteins to bind the intestinal system and cause a variety of digestive problems. Similar to phytic acid, cooking at high temperatures or prolonged soaking in water can reduce the lectin content of most foods.

Allergies – As with any food, some people are allergic to beans and other legumes, so be sure to consult a doctor about treating your food allergies.

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