AMAZING BENEFITS OF EATING BEANS YOU NEVER KNEW ABOUT!!!!!!!!
“I don’t want to purge.” “What if I throw up?” Well, these are some of the concerns people have had when it comes to eating beans. Well, as we go on, we would see how we can tackle those worries. The advantages of eating beans are too numerous to mention, and that’s what we would focus on. When we focus on the advantages, the above worries would seem very nominal.
Beans are seeds from the Fabaceae family, commonly known as the legume, pea, or bean family. They are an affordable source of protein, fiber, iron, and vitamins that offer many health benefits. The protein in beans may help maintain and repair the body.
There are many types of beans. Dried beans need cooking to make them tender enough to eat. Canned and frozen beans are typically ready to eat after warming on the stove or in the microwave.
Beans offer several health benefits. These are:
1. Protein
Protein is a vital nutrient that plays a key role in maintaining and repairing the body. Beans are high in amino acids, the building blocks of protein.
There are 20 amino acids, and nine of these are essential. There are also two types of protein sources: complete and incomplete.
However, of all the types of beans, only soybeans contain all nine amino acids.
Beans make an excellent source of protein for vegetarians and vegans.
They are also lower in calories and saturated fat than some other protein sources, such as meat and full-fat or low-fat dairy products.
2. Folate
Beans contain several vital nutrients, including folate. Folate is essential for overall health, makes healthy red blood cells, and helps prevent neural tube defects in a fetus during pregnancy.
3. Antioxidant.
Beans are rich in polyphenols, which are a type of antioxidant.
Antioxidants fight the effects of free radicals, which are damaging chemicals that the body produces during metabolism and other processes.
Free radicals can cause cell damage that can result in various diseases. Antioxidants help the body remove free radicals. In this way, antioxidant-rich foods, such as beans, can help protect the body from disease.
4. Heart health
People who consume beans regularly may be less likely to die of a heart attack or other cardiovascular problem. The authors of a 2017 meta-analysis suggested that one reason for the decrease in cardiovascular risk was that people had replaced higher-fat animal meat proteins with beans. In fact, a 2013 review and meta-analysis found a clear correlation between eating beans and a lower risk of coronary heart disease.
There is also evidence that a high fiber diet may help reduce the risk of cardiovascular disease.
5. Reduced risk of cancer
Some studies have shown that beans act as antioxidants and anti-inflammatory agents. These effects could reduce the risk of cancer.
Research published in 2015 analyzed whether beans might have antioxidant properties that fight intestinal cancer. The results suggested that black beans had the highest antioxidant activity.
A 2016 study also found that chemicals in Northeast China black beans could slow the growth of colorectal cancer by preventing cancer cells from multiplying.
6. Diabetes and glucose metabolism
Beans help stabilize blood glucose levels and even prevent diabetes. Beans are high in fiber, which can help lower blood glucose.
The author of a 2018 review concluded that consuming a high-fiber diet could reduce the risk of type 2 diabetes. There was also evidence that it may help lower blood sugar in people who already have the condition.
7. Preventing fatty liver disease
Fatty liver happens when fats accumulate in the liver. It can develop alongside obesity, high cholesterol, and high blood pressure. Doctors base the treatment of fatty liver disease on weight loss and controlling blood sugars, as well as reducing blood levels of fats, such as triglycerides and low-density lipoprotein (LDL), or bad cholesterol. Replacing higher fat animal proteins with beans is a good step towards better liver health.
8. Controlling appetite
When a person eats beans, the fiber and healthful starches they contain can help create a feeling of fullness and satisfaction. As a long-term dietary strategy, this could help prevent overeating and may lead to weight loss.
Risks
Some people have an allergy to beans or members of the legume family. Peanuts and soy are common triggers. People who have an allergy to one type of legume should take care when consuming other types.
Many beans and pulses contain lectins, which are proteins that are potentially toxic to humans. Soaking and boiling beans reduce the lectin content. People should boil beans for at least 10 minutes to ensure they are safe.
The most common side effects of eating beans are gas and intestinal discomfort. These are not dangerous but can be unpleasant and even painful for some people. When a person adds beans to their diet, they should increase the amount gradually to give their gut time to adjust.
Hot-soaking beans and discarding the water used for soaking, sprouting, boiling, or cooking them may help reduce digestive symptoms. People can take digestive enzymes as supplements to help the body digest beans.
Summary
In summary, what have we said? Beans provide protein, fiber, iron, and antioxidants that can make them a healthful addition to the diet. People should increase their intake of beans gradually to reduce the risk of intestinal discomfort.
Conclusion
Though you may not be a lover of this healthy meal, it is advisable to consume a generous amount from time to time because of its amazing benefits. Beans can also be consumed in different ways such as beans porridge, Moi moi, akara, etc. These health benefits of Nigerian brown beans should convince you that there’s no way you won’t enjoy this healthy diet.
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