Eat more of Beans now than ever

There is a wide variety of beans and each one has a unique set of nutrients and therapeutic compounds. This means that different beans have different health benefits. For instance, it is known that beans are good for diabetes, but certain types of beans would be more beneficial as compared to others. Here are a few health benefits and facts about beans:

Prevent Heart Disease: Researchers found that a daily intake of just half a cup of pinto beans reduced the total cholesterol levels and low density lipoprotein (LDL) cholesterol in people who had mild insulin resistance. High levels of LDL cholesterol cause fat deposits on the inner walls of arteries which increases the risk of coronary heart disease, heart attack and ischemic stroke. It is interesting to note that beans are an important part of the Mediterranean diet which has been linked to lower cholesterol levels and a reduced risk of coronary heart disease.

Fight Cancer: In tests conducted on rats, it was observed that consuming black beans and navy beans reduced the incidence of colon cancer as well as lowered the total number of tumors. In a similar test, it was seen that cannellini bean intake resulted in the reduced incidence of breast cancer in rats. Rats that were fed cooked cannellini beans had 70% less chance of getting breast cancer and also had fewer tumors and reduced tumor mass.

Help in Weight Loss: Beans are high in fiber as most beans contain between 15 and 30 grams of fiber per 100 grams. They are also very low in calories as most beans provide just 100 – 300 calories per 100 grams. The high content of protein and carbohydrates in green beans make them the perfect meal for people who are trying to lose weight as they satiate hunger for long periods. Have a large serving of a mixed bean vegetable salad or have a large bowl of bean soup before your meals to reduce your daily calorie intake. When using beans for weight loss, make sure that you use a light salad dressing as rich heavy dressings contain a lot of calories.

Prevent Alzheimer’s: Cocoa beans contain compounds called flavanols that are strong antioxidants that might be capable of reversing age-related memory loss. Patients with Alzheimer’s experience reduced levels of blood supply to certain areas of their brain. In preliminary tests, it was found that consuming 900 milligrams of cocoa flavanols daily helped to increase blood flow to these areas. Researchers also noted that the subjects had significant improvements in their memory skills. Apart from the cocoa bean, other dark beans such as black beans and kidney beans have high flavanol content.

Improve Bone Health: Adults require between 1000 and 1200 mg of calcium per day and beans are a good source of calcium as a single cup can provide between 100 and 300 mg depending on the type of bean. Osteoporosis is one of the most common bone problems and women are at a higher risk of getting it as compared to men. Including beans in your diet is an excellent way to prevent bone problems as they also contain vitamin D which increases the body’s ability to absorb calcium.

PZI