9 Reasons to Eat Beans
How do beans benefit our health? What reasons exist to love them and to integrate them into our diet.
Beans are beneficial to health. The more you eat, the less likely you are to have abdominal problems. People who eat beans systematically have less bloating and gases than people who consume them less often.
Below we can see why beans are so good for your health with information callected from health blog - foodnurish.com
1. Contain many fibres
The fibers help the body feel full, so you don't have to eat much during the day. While the current dietary guidelines recommend that women consume about 25 g. Fiber per day, many do not keep it. The fibers are not broken. That means runs out not much, even after cooking. In addition, the beans have fibers both in the skin and in the rind.
2. It's good for digestion
The beans contain soluble and insoluble fibers, so they act doubly to work the digestive smoothly. The first slow down digestion, which gives you the feeling of satiety and the latter help prevent constipation.
Research in the Nutrition Journal examined the effect of black beans and ' ' beads ' ' on the digestive tract. Participants ate half a cup of each species every day for 3 weeks.
Although fewer than half reported increased bloating in the first week, most felt it had subsided by the third week. People's concerns about excessive bloating from eating beans can be exaggerated according to research.
Drink a lot of water as it helps to move the fibers in the gastrointestinal system.
3. Help regulate sugar
In addition to being rich in fibers, most beans have a low glycemic index. Due to the fibers and protein carbohydrates in the beans are absorbed at a slower rate over a longer period. This helps to keep the blood sugar stable. Research in Archives of Internal Medicine discovered that people with diabetes 2 who consumed a cup of beans daily for 3 weeks were able to maintain lower blood sugar and blood pressure compared to the onset of the diet.
4. Help reduce cholesterol
The healthy cardiovascular system begins with what you eat and beans is a food you need (low in fat). Research in the journal Canadian Medical Journal discovered that consuming a portion of beans, peas or legumes a day can reduce LDL cholesterol levels by 5% and the chances of developing cardiovascular disease by 5-6%. soluble Fiber in beans It adheres to cholesterol in the gastrointestinal tract preventing it from absorbing in the blood.
5. They are beneficial to the heart
The diet that is rich in beans is good news for the heart. With each reduction of 1% of total cholesterol there is about 2% reduction in risk for heart attack.
Also the beans are rich in fibers. Research in the British Medical Journal examined the relationship between fiber intake and heart disease, as well as cardiovascular illness.
Researchers discovered that an additional 7 grams of fibre per day could significantly reduce the risk of developing one of the above diseases by 9%. Beans are also good sources of potassium and magnesium, which do good for the heart. Potassium removes excess salt and water from the body, which can reduce blood pressure. Magnesium helps in neural function and blood pressure regulation, according to Worlds Healthiest Foods
6. Control the weight
Except that beans contain fibers, they contain protein, which reduces appetite. Because the protein and the fibers in the beans delay the emptying of the stomach you feel saturated for longer and delay the hunger to return.
While many people resort to meat for protein most do not realize that protein contain and beans.
Half a cup of cooked black beans contain almost 8 grams of protein.
The low fat content in beans makes weight loss easier. This is how beans can become a superfood for weight loss.
7. Contain iron
Iron deficiency is the most common nutritional deficiency in the USA and a major cause of anemia.
Current instructions indicate that women should take 18 mg of iron a day. Beans are a way to start boosting iron intake.
However, because they are plant food they contain non-hemic iron that is not absorbed as easily as what is contained in the meat.
For better absorption It is recommended to eat beans with foods rich in vitamin C, such as broccoli and tomatoes.
8. Good source of vitamin B
In many bean varieties you will find thiamin, niacin, riboflavin, vitamin B6, and phyic acid-vitamins B that help you convert food into energy, which boosts good cholesterol and reduces inflammation. Research has shown that phyic acid and vitamin B6 may possibly help to reduce the risk of cardiovascular disease.
Japanese research in Stroke magazine discovered that higher consumption of folic acid and vitamin B6 was associated with fewer deaths from heart failure in men as well as fewer deaths from stroke, heart disease and Cardiovascular disease in women. While you can receive vitamin B from fish, total milling and vegetables, adding bean to the diet is a good way to keep your body strong.
9. Potentially reduce the risk of cancer
Beans are rich in antioxidants that protect against free radicals which damage cells and lead to cancer. Women who ate beans or legumes at least twice a week, over 8 years were less likely to develop breast cancer than those who ate once a month or less, reported research in more than 90,000 women who Published in the International Journal of Cancer.
Another survey in the journal of Cancer Research discovered that women who consumed 4 or more servings of vegetables per week had a lower appearance of polyps in the colon. Other substances in beans can potentially play a role in the fight against cancer. The Saponines seemed to block the reproduction of tumors. All the more reason to love beans more.