Beans have numerous health benefits and can be found in a variety of food groups. Despite the fact that they are high in complex carbohydrates such as bread and starches as a plant-based food, they feel right at home in the vegetable group, offering an array of vitamins, minerals, and antioxidants, like their veggie companions.
Here are the health benefits of eating beans:
They Are Heart-Helpers
Beans are “heart healthy” because they contain an abundance of soluble fiber, which can lower cholesterol and triglyceride levels. If you prefer canned beans, you can ditch up to 40 percent of the sodium by rinsing them in water.
They Are Low In Fat
Most beans are about 2 to 3 percent fat, and contain no cholesterol, unless they’re processed or prepared with other ingredients, such as lard. (Check labels to see what else may be in the package or can.)
They Pack Protein
The Dietary Guidelines for Americans say we should be eating more plant proteins. About 1/2 cup of beans provides 7 grams of protein, the same amount as in 1 ounce of chicken, meat or fish. Vegetarians, vegans and individuals who seldom eat meat, poultry, or fish could count on beans as an alternative choice.
They Balance Blood Sugar
With a low glycemic index, beans contain a beautiful blend of complex carbohydrates and protein. Because of this, beans are digested slowly, which helps keep blood glucose stable, and may curtail fatigue and irritability.
They Cut Cancer Risk
Scientists recommend that adults consume 3 cups of beans per week to promote health and reduce the risk of chronic diseases, like cancer. That owes to their abundance of fiber and antioxidants.