The 8 health benefits of beans!

Beans have  many nutrients that promote our health. Beans are often just a supplement to most meals around the world, which is what makes them so popular.

Beans bear  a close resemblance to a kidney, and their nutritional values ​​are linked to reduced rates of cancer and various heart diseases. Well, Beans  has a lot of information that most people are unaware of.

Nutritional value :

Beans are  very rich in several proteins. According to several researches, it is one of the greatest sources of plant protein, a very important nutrient that helps to build muscle mass in healthy conditions. The fiber contained in  beans  boosts digestive health and fights various serious diseases like colorectal cancer.

Beans  also have  other important nutrients like iron , copper, folate ,  and manganese , which maintain a number of healthy bodily functions. Now that you already know the nutritional values ​​of this famous grain, also check out the  Health Benefits of Beans:

Benefits:

1. During pregnancy:

This is one of the best  benefits of beans  for those who are pregnant or for those who want to get pregnant. Beans have a lot of protein, fiber, iron and antioxidants, which are essential, especially during pregnancy.

Your blood volume increases during pregnancy , and that means you need more iron  to make more hemoglobin. And iron , along with folate, helps with baby’s cognitive development.

The fiber contained in beans helps in the functioning of the pregnant woman’s digestive tract. That’s because during this time, hormones can interact with the digestion process and lead to constipation. The optimal amount of fiber in beans  can help prevent this.

2. Help prevent cancer:

As mentioned at the beginning of the article, this is also considered one of the best  benefits of beans. Beans are excellent sources of antioxidants that help fight cancer . The fiber contained in beans helps fight various forms of cancers in the digestive tract.

Several studies have also linked a high intake of flavonols to a reduced risk of cancer . And since beans  have a high amount of flavonols, they can be beneficial for cancer patients . According to the American Institute for Cancer Research , the lignans and saponins present in beans have the ability to fight cancer .

3. Promotes Muscle Health:

A lot of nutrition research has already revealed that beans  have a good amount of carbohydrates , which provide sustained energy to improve high intensity training. Research has also highlighted that the carbohydrates  contained in beans are important for post-workout muscle recovery.

Beans  also have protein , a powerful nutrient that provides all the essential amino acids for muscle health. These beans are also extremely high in calories, which can be a big plus for bodybuilders. Magnesium present in grains plays an important role in protein synthesis, the nutrient also helps in muscle contraction and relaxation.

4. Slimming:

Beans are  rich in fibers that can favor weight loss diets. Many studies have revealed that the fiber contained in beans can positively impact weight . And then there’s protein in the grains, which is more filling than fat or carbs .

They have also been invested in isolating alpha-amylase inhibitors from bean  extracts – these inhibitors help to prevent starch absorption and breakdown and can therefore help with weight loss. In another study, a group of subjects on a lozenge containing the bean extracts had a significant reduction in their body weight  , body mass and adipose tissue within a matter of 30 days.

5. Helps strengthen bone health:

This is one of the best benefits of beans  especially for those who are in the elderly. The calcium and magnesium contained in beans can strengthen bones and prevent osteoporosis. And the folate in this grain also helps maintain joint health, thus reducing the risk of bone disease.

Some research also shows that beans may also be great for individuals with gout, due to their protein content (even if they contain moderate amounts of purines).

6. Heart health:

Regular consumption of this grain can help reduce the risk of heart disease. In several studies, consumption of beans caused lower levels of bad cholesterol and an increase in good cholesterol levels.

Colonic fermentation of soluble fiber has also been found to reduce bad cholesterol levels and beans , being rich in fiber, can help achieve this goal. Beans are also rich in potassium, another important nutrient known to regulate blood pressure levels.

7. Child development:

Beans contain several important nutrients that help children and babies grow and develop. Beans are quite rich in calcium and potassium, which are important for bone strength.

Beans also contain protein  , an essential building block for growth and development. The folate in this grain also plays an important role in babies’ brain development.

8. Helps in the treatment of diabetes:

According to several recent researches, this is one of the main benefits of beans. This grain can generally help control blood sugar levels better than most other starchy foods. The protein contained in  beans  also helps in this regard. Researchers have also found that pairing this grain with rice in meals can control unhealthy sugar spikes.

Grains also contain what researchers call slow carbs  – meaning the carbs  break down and are slowly absorbed by the intestines – preventing sudden spikes in sugar.

And the fiber in grains helps too – it helps lower cholesterol levels. High cholesterol is another problem with diabetics. And thanks to the low glycemic index, beans can be a good addition to the diabetes diet.

Bean side effects:

Digestive Problems: The fiber present in beans can work in some ways. Excessive intake of these grains can lead to gas, diarrhea and blocked intestines.

Hemagglutinin Poisoning: Beans have high amounts of hemagglutinin, an antibody that can cause red blood cells. Excessive amounts of red blood cells can cause diarrhea , nausea, abdominal pain, and vomiting. However, the danger is in raw grains only when the substance becomes inactive after cooking.

Cancer Risk:  Excess folate  present in these grains has also been linked to cancer. Studies have shown that individuals who took 800 mg of folate  per day had an increased risk of cancer.

Organ Damage:  While the iron  contained in beans is beneficial, too much iron can also lead to heart and brain damage.