Amazing Benefits of Beans You Should Know
Beans are packed with proteins, provide amounts of fiber and provide a long-lasting feeling of satiety. Beans have a similar nutrient density such as meat, poultry and fish.Therefore, beans are alternative meat for vegetarians. Beans stimulate digestion to improve the health of the intestinal tract and even protect against colon cancer. Red, white, black, green or yellow beans all have powerful health benefits and bring health to a new level.
There are more than 100 different types of beans, which differ in color, length and flavor. Whether round, oblong, kidney-shaped, red, yellow or green – each bean is distinguished with unique features. The basic effect of all beans are similar and very positive for the health.
Beans are Healthy
Beans are more than just a meat substitute. They are so nutritious that even some dietary guidelines recommend to consume 1 to 3 cups a week.
When it comes to the calories , beans are comparable to meat. Beans nutritional values similar to the fish and poultry. Most people have an enormous fiber deficiency and also their waist circumference increases as a result of chronic diseases. Only one cup of cooked beans provides 12 grams of fiber and covers fiber needs of an adult daily.
Unwanted food cravings can be prevented and excess weight can be eliminated easily. According to new studies show that bean eaters weigh an average of 7 kilos less and have slimmer waists than non-bean eaters. Beans also provide health-promoting fiber , phytochemicals (compounds found only in plants) and many antioxidants. Both ingredients protect body cell from free radicals which are among the most crucial triggers for cancer, aging and neurodegenerative diseases such as Parkinson’s and Alzheimer’s.
During one study, researchers measured the antioxidant capacity of more than 100 foods. Three kinds of beans came in the Top 4: the small red beans, red kidney beans and black beans. Two other types of beans reached the Top 40: the white beans and black-eyed peas.
What are the benefit of beans ?
Beans provide antioxidants
The powerful antioxidants black bean protect cells from harmful free radicals that can cause cell damage and a number of chronic and degenerative diseases such as Alzheimer’s disease, many cancers and heart disease in the body. Antioxidants in red kidney beans, cannellini beans and white kidney beans protect skin cell from damage , aging and wrinkles.
Note: In addition to the cell-protecting antioxidants, the beans provide a rich supply of copper, zinc and plant proteins that protect premature wrinkling of the skin.
Beans have a low glycemic index
Foods with a low glycemic index keep blood sugar stable and carbohydrates are digested slowly in the bloodstream. This prevents the craving for sweet foods and improves control of mood swings. In addition, foods act low GI against the insulin resistance of a diabetic and reduce the risk of developing heart disease and stroke.
The black beans, cannellini beans, lima beans and kidney beans ensure steady supply of power according to consumption , control mood swings and food cravings on sugary foods.
Beans help you lose weight
foods with a high glycemic index in the daily diet replace with foods a low GI.This make positive effect on weight loss. Carbohydrates in the foods ensure to blood sugar rises and the body produces a hormone called insulin.
The insulin has the function to reduce blood sugar levels in the body. This is done by the storage of glucose in the body’s muscle and liver cells (as can be used glucose as energy later). If too many foods are eaten with a high GI, the capacity of glucose ranges storing cells is often not sufficient, so that these carbohydrates are stored as fat on the abdomen, buttocks and thighs.
Beans provide only a low GI.Therefore , beans are fantastic alternative to many traditional foods with a high GI.
Beans stimulate detoxification of the body
Beans have a detoxifying effect on the body that is associated with a substantial amount of molybdenum. Molybdenum is a trace element and plays an essential role in human health. It stimulates the activity of detoxification enzymes ‘’sulphite oxidase and aldehyde oxidase’’ and stimulates detoxification of the body.
The aldehyde oxidase helps to destroy acetaldehyde which is a toxic and carcinogenic substance.
The sulfite oxidase is a mitochondrial enzyme which catalyzes the conversion of sulfites to sulfates. Sulfites are food additives that are sometimes added to processed foods to preserve their freshness. These additives can be toxic in some people.
Beans is healthy protein source
Protein is important for many body processes, including the renovation and repair of tissue. Proteins are an important building block of muscle and skin and make a lot of the hair and nails.
Some building blocks of proteins (amino acids) can not be produced by the body on its own and must be obtained from food. Beans can provide in combination with brown rice or pseudo grains a complete protein, and thereby support the biological functions of the body.
Beans against heart disease
Legumes such as kidney beans are full of folate and fiber which promote cardiovascular health. Just one cup (177 grams) of cooked kidney beans provide a third of the recommended daily need of folic acid. A folic acid deficiency is often associated with an increased risk of heart disease, coronary complications and strokes. Folic acid also helps eliminate homocysteine, which is a toxic substance and can cause serious damage arteries.
The soluble fiber in kidney beans support heart health, by forming a gel-like substance in the digestive tract.
Beans against cancer
A study by the journal Cancer Research April 2006 suggests that legumes such as lima beans may protect the body against colorectal adenomas. (Colorectal adenomas are benign tumors that have the potential to cancer. These tumors are an important precursor of colorectal cancer and the third most common cancer in men and women.) The researchers found that women who ate at least 4 servings of legumes per week is significantly have less colorectal adenomas than did women who consumed one serving per week or less.
Beans Side Effects
- People who suffer from kidney stones and gout should consume beans in moderation. The purine content in some beans may adversely affect in people who are sensitive to purines.
- People with gout and kidney stones should avoid excessive consumption of beans.
- High amounts of beans can disrupt cellular metabolism.