You probably avoid beans because they make you gassy. However, experts say that when you eat three cups of beans every week, there will be fewer occurrences of bloating and gas. Beans are actually nutritional powerhouses that come with vitamins and minerals. Plus, they lower your risks of acquiring various diseases, including those that are deemed fatal.
High in Protein
Beans, also known as pulses or legumes, don’t have “complete” protein compared to protein in animal meat because of lacking amino acids. However, meats have high fat content and most of them come with antibiotics and other chemicals unlike plant-based protein, such as one from beans. The best way to consume protein is to combine foods with partial protein. For instance, when you eat beans, combine them with brown rice, nuts, seeds, corn, or wheat.
Rich in Fiber
Depending on the type of beans, you can have anything from five to almost nine grams of fiber per 100 grams. Fiber has many uses, including mopping up cholesterol from your intestines, so that it will be easier to get it out of your system. Additionally, fiber helps release chemicals that stop the formation of cancer-causing cells.
Heart Disease Fighters
Studies have proven that eating more legumes can lower your risk of heart attacks. The phytochemicals in beans are perhaps the reason why they are a heart-friendly food.
Although beans cause flatulence, they are actually good for digestion because of their soluble and insoluble fiber. Soluble fiber slows down digestion, so you feel full for a much longer time. Insoluble fiber helps you avert constipation.
Apart from fighting heart diseases, beans can also beat cancer. The isoflavones as well as the phytosterols in the beans can reduce cancer risk significantly.
The soluble fiber in beans can control blood cholesterol levels. According to studies, consuming 10 grams of soluble fiber every day can reduce LDL cholesterol up to 10%. The phytosterols and saponins in beans also help in reducing your cholesterol levels.
If you don’t like beans because of their tendency to make you gassy, here’s one reason why you’ll love eating them. Beans can help you reduce your weight. As a matter of fact, if you eat one serving of legumes, you will feel fuller quickly because of its high fiber content. Because of this filling effect, your blood sugar does not rise fast, allowing you to stave off hunger for a much longer time.
Many people fail to enjoy the benefits provided by beans just because of flatulence. But with the health perks offered, they easily overwhelm this minor gas effect.