Amazing health benefits of beans – Lowers risk for type 2 diabetes and more

• Posted on May 28, 2018May 28, 2018
• by Nana Kwesi Coomson
• Comment

Beans are an inexpensive and easy-to-use source of protein that can be very versatile. They are so outstanding that only green vegetables come close as a valuable food source.

Beans are so loaded with nutrition and taste and may help to prevent health conditions such as heart disease, diabetes and cancer.

Heart health

Beans have a number of characteristics that make them heart-healthy. They are low in fat and saturated fat, and contain soluble fibre and a number of phytochemicals, both of which help lower your cholesterol levels.

The folate in beans is also beneficial, since it helps lower levels of homocysteine, an amino acid that may increase the risk of heart disease when found in high amounts in the blood.

Diabetes

Consuming more legumes may lower your risk for type 2 diabetes. People who consumed more beans are less likely to develop diabetes, perhaps due to the fibre and antioxidants contained in the beans or due to the low glycaemic index of the beans compared to other carbohydrates.

The glycaemic index measures the effect of carbohydrate-containing foods on blood sugar, with foods low on the index causing blood sugar levels to rise.

Cancer

Men who consumed more legumes may be less likely to get prostate cancer. Eating more beans may help lower your risk for other types of cancer as well, due to the combination of fibre, antioxidants, phytochemicals, vitamins and minerals and the fact that they are low in fat.

Digestion

Beans contain both soluble and insoluble fibre, so they work double to keep the digestive system running smoothly. 
The first slows down digestion, which gives one that full feeling, and the second helps prevent constipation. And beans are not as bad for gas as you think.

Lowers cholesterol

High levels of LDL cholesterol (the bad kind) can stick to the walls of your blood vessels, causing inflammation and plaque build-up.

A healthy cardiovascular system starts with what you eat, and beans are one low-fat food you want on your team. The soluble fibre in beans binds to cholesterol in the GI tract, which prevents it from being absorbed in the blood.

Eating one serving of beans daily can reduce your LDL levels by five per cent and your chances of developing cardiovascular disease.

Weight loss

In addition to belly-filling fibre, beans are loaded with protein, another nutrient that curbs cravings. Because the protein and fibre in beans delay stomach emptying, you feel fuller longer and have a delayed return of hunger.

A half cup of cooked black beans for example contains nearly eight grams of protein and even better, its low-fat nature makes it easier for you to lose weight.

-Healtheating