However, as an example, 1 cup gram of boiled pinto beans offers 2 :. Beans also contain decent amounts of zinc, copper, manganese, selenium, and vitamins B1, B6, E, and K. With only calories per cup grams , pinto beans are one of the most nutrient-dense foods around. Beans are unique among plant foods due to their high protein content.
Beans come in many varieties. Beans may be among the most weight-loss-friendly foods you can eat. Protein and fiber are two of the most significant nutrients for weight loss 3 , 4. One study found that people on a high-fiber diet including beans experienced less hunger. They also lost 3 pounds 1. Another study linked bean intake to improved nutrition, lower body weight, and reduced belly fat 6.
Beans may aid weight loss due to their high protein and fiber content, which can keep you feeling full for longer. Eating beans and other legumes regularly may help reduce your risk 7. A review of 26 studies found that a diet rich in beans and other legumes can significantly lower LDL bad cholesterol, which is an important risk factor for heart disease 8.
Eating beans may also lead to improvements in other heart disease risk factors. This food has been linked to higher HDL good cholesterol levels and reduced blood pressure and inflammation 9 , Beans may help reduce your risk of heart disease by lowering LDL bad cholesterol, blood pressure, and inflammation.
Beans are high in fiber, averaging around 5—8 grams per serving. They also have a very low glycemic index GI Thus, a diet rich in beans can lower blood sugar and HbA1c levels, which measure blood sugar control over time In one study, blood sugar, insulin , and triglyceride levels all decreased significantly when people with diabetes ate beans instead of red meat A review of 41 studies likewise concluded that beans and other legumes can lower fasting blood sugar, insulin, and HbA1c levels Studies show that beans can aid people with type 2 diabetes.
This is largely due to their high fiber content and low GI. Although beans are a healthy food , some contain toxins. For example, fava beans harbor toxins that affect people who lack an enzyme called G6PD. For such individuals, eating fava beans can trigger a condition called favism.
Favism can cause anemia by destroying red blood cells 15 , 16 , Other beans, especially red kidney beans, contain a toxic lectin called phytohemagglutinin, which is present in raw or undercooked beans.
By making the simple substitution of swapping the meat on your plate for beans—even for one day a week—you can incorporate more plants into your diet and lower your intake of fat, cholesterol, and calories while still meeting your protein needs. Polyphenols: The connection between beans, sore muscles, and cancer Beans are high in polyphenols, a class of antioxidant.
Studies have indicated that polyphenols may help to mitigate high blood pressure and even assist the immune system through antibacterial effects. Fiber: Why beans are heart healthy—and cause gas Beans are a great source of fiber, which is an indigestible plant material that has a number of health benefits. Dietary fiber slows the movement of food through your gut, which can help you feel fuller for longer and keep blood sugar spikes at bay.
It's for these reasons that diets high in fiber have been linked to lower body weight, waist circumference, and body fat as well as a healthy insulin response. Similarly, fiber and beans are also associated with lower risk of cardiovascular disease. Folate: A critical B-vitamin for recovery Folate is a water-soluble B-vitamin that the body needs to produce new red blood cells. Otherwise, w ith insufficient levels of red blood cells, less oxygen may be delivered to the muscles, which can lead to fatigue and slower muscle tissue recovery.
Which beans are the healthiest? However, for those looking to get the most bang for their nutritional buck in adding beans to their diet, there are some that are better than others. According to healthline , garbanzo beans chickpeas , lentils, peas, kidney beans, and black beans rank as the top five healthiest beans. They are low in calories, but make you feel full.
The body uses the carbohydrates in legumes slowly, over time, providing steady energy for the body, brain, and nervous system. Eating more legumes as part of a healthy diet can help lower blood sugar, blood pressure, heart rate, and other heart disease and diabetes risks. Beans and legumes contain antioxidants that help prevent cell damage and fight disease and aging.
The fiber and other nutrients benefit the digestive system, and may even help to prevent digestive cancers. Legumes can be added to any meal, for breakfast, lunch, or dinner. Once cooked, they can be eaten warm or cold. You can also bring dried beans to a boil, take the pan off the burner, and let them soak for 2 hours.
Soaking overnight or after boiling makes them less likely to give you gas. Legumes may be purchased at any grocery store or online. They do not cost a lot of money and can be stored for a very long time. They come in bags dried beans , cans already cooked , or jars.
Healthy food trends - pulses; Healthy eating - beans and legumes; Weight loss - beans and legumes; Healthy diet - beans and legumes; Wellness - beans and legumes. Effects of legume kernel fibres and citrus fibre on putative risk factors for colorectal cancer: a randomised, double-blind, crossover human intervention trial. Nutri J. PMID: pubmed. Effect of legumes as part of a low glycemic index diet on glycemic control and cardiovascular risk factors in type 2 diabetes mellitus: a randomized controlled trial.
Arch Intern Med. Etiologic effects and optimal intakes of foods and nutrients for risk of cardiovascular diseases and diabetes: Systematic reviews and meta-analyses from the Nutrition and Chronic Diseases Expert Group NutriCoDE. PLoS One. Beans and peas are unique foods. Accessed July 1, Dietary Guidelines for Americans, Updated December
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