- Simple sugars, which raise blood sugar levels.
- Saturated fat or cholesterol, which are found in red meat and have been linked to colon cancer. Because beans are low in fat, athletes who consume legumes avoid the heaviness and digestive upset that can be brought on by rich foods.
Many of the health benefits associated with beans correlate to good heart health. One study reported that a daily serving of beans was associated with a 38 percent decrease in risk of myocardial infraction. Another study showed that individuals who consumed legumes at least four times a week had a 22 percent lower risk of heart disease than those who only ate legumes once a week.
In addition to outstanding health benefits, beans are inexpensive, non-perishable, flavorful, filling, versatile and convenient. "Every cuisine in the world uses beans," Mangels says.
More: Are Latin American Foods Healthy?
Bean Beware
For all of their advantages, there are some cautionary considerations bean eaters should be aware of.
Beans provide non-heme iron, which is not easily absorbed. Combine with animal protein and/or sources of vitamin C to aid absorption.
Canned beans are high in sodium. Rinse thoroughly before cooking with them to reduce the added sodium.
Beans can cause gastrointestinal problems for several reasons. Minimize these unpleasant issues by slowly adding beans to your diet, drinking plenty of water, rinsing dry beans several times while soaking, using a digestive enzyme and exercising regularly.
Beans are not a complete protein, so consume other protein-rich foods and grains to satisfy your body's nutritional needs.
More: The One Time You Shouldn't Eat Beans
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