Bean Benefits
Beans provide a wide range of health benefits because of what they do—and don't—have Mangels says. For starters, beans are an excellent source of protein, whether consumed alone or with meat.
Other things beans have:- Phytochemicals, which are only available from plant-based food sources, have antioxidant, or hormone-like effects, on the human body, according to the American Cancer Society. Some of the more well-known phytochemicals include beta carotene, carotenoids, folic acid and vitamin E. Research has shown that phytochemicals are useful in reducing the risk of cancer, heart disease, high blood pressure and diabetes.
- Soluble fiber, which is believed to bind with cholesterol in the intestines and pull it out of the body. It's because of this process that beans help to decrease LDL (bad) cholesterol levels. Navy beans have the most fiber, with 10.5 grams per 100-gram serving.
- Phytosterols, which also inhibit the absorption of cholesterol.
- Complex carbohydrates, which help to maintain blood sugar levels. The slowly digested fiber in complex carbs may result in people feeling fuller after consuming smaller portions, leading to less caloric intake and more effective weight management. Studies comparing bean eaters and non-bean eaters showed the first group had lower weights and smaller waist circumferences. For athletes, eating a meal high in complex carbs prevents blood sugar spikes and keeps energy levels steady while exercising.
- High levels of potassium, which is considered a natural way to lower blood pressure. The low sodium level in beans is also an advantage for those individuals trying to reduce their sodium intake.
