The 10 most important benefits of beans
by Dr. Mariangel Leota
One of the oldest foods of humanity are undoubtedly beans. Beans have been one of the main sources of consumption of many ancient civilizations because it is a food with a full content of nutrients, which compensated for the lack of food of that time.
Beans are a source of complex carbohydrates, proteins, vitamins, minerals and fiber. They have a low-fat content and, being a food of vegetable origin, do not contain cholesterol.
There is a long variety of beans, all of them have in common their enormous contribution of proteins and many complex carbohydrates beneficial for nutrition. Among its most common varieties are the pinto beans and red beans.
What special nutrients does the beans contain?
It is a considerable source of numerous nutrients necessary for health, especially fiber. Its fiber content is incredibly high and is characteristic of beans. Its main contribution of fibers is composed of: pectin, pentosans, hemicellulose, cellulose and lignin.
It is also an excellent source of vegetable protein, calcium, iron, phosphorus, magnesium, zinc and the vitamins thiamine, biotin, niacin, pantothenic acid and folic acid. Its nutritional contribution contributes to improve the cardiovascular health of those who include beans in their diet.
If you are looking for a complete source of nutrients, with a delicious flavor to include in your diet, you must know all the incredible benefits that beans can provide.
The ideal food for diabetics
It can be difficult to establish a diet that is consistent with your diabetic condition and at the same time, have a pleasant flavor to adapt easily to your diet. Before taking any nutritional supplement, it is important that you have a good diet based on fibers, carbohydrates, proteins, vitamins, minerals and other elements necessary for a balanced diet.
Beans are that ideal food that you can include in your diet if you want to take care of your diet as a diabetic person. Their complex carbohydrates are absorbed more slowly than simple carbohydrates (sugar, sweets, honeys, candies, etc.), thus helping to prevent abrupt increases in blood sugar levels.
How important is it to consume complex carbohydrates?
It has been shown that its consumption can significantly regulate the amount of sugar that is released in the blood, allowing you to properly nourish yourself and simultaneously take care of your health from the effects of diabetes.
The ideal superfood to consume when you are pregnant
During pregnancy, a balanced diet is very necessary that not only meets the minimum nutritional requirements, but also provides a series of vitamins and extra compounds for the formation of your baby.
Few foods contain these special nutrients and beans are indicated because they are the most likely to be within your reach. A small serving of beans a day, especially during lunch is enough to provide you with a large amount of these nutrients.
What are these special nutrients contained in beans?
They are high in thiamine, riboflavin, niacin and folic acid. The first three are totally necessary for the production of all the energy required during pregnancy. During pregnancy increases energy consumption producing intense fatigue, so it is important to consume all the nutrients that provide the necessary energy.
The consumption of folic acid is very important during pregnancy, it is highly recommended by gynecologists and studies say that it is advisable to consume folic acid before pregnancy. Folic acid is essential for the formation and maturation of embryonic cells, so it is essential during pregnancy to prevent neural tube defects, avoiding the condition of spina bifida.
They contain all the fiber that is necessary
The amount of fibers is impressive and they turn these small grains into great superfoods. Fiber consumption is recommended for people with indigestion, constipation and intestinal gases. The fiber content in beans helps delay starch digestion and glucose absorption, and results in adequate levels of glucose.
The consumption of a small portion of 100 grams of beans contains approximately 17 grams of fiber. This is important considering the benefits of fiber to reduce blood cholesterol levels and the risk of chronic diseases, such as obesity, diabetes and cancer.
Reduces the risk of anemia
As a source of vegetable protein, beans are positioned as an excellent source of nutrition, able to reduce diseases caused by deficit of nutrients such as anemia. Anemia is the lack of oxygenation of all tissues due to the low production of red blood cells and hemoglobin. These two elements are totally dependent on the consumption of iron, vitamin B12 and folic acid.
These important nutrients can be easily found in beans, especially the red bean species. 100 grams of beans can provide 30% of these nutrients. Therefore, its use is highly recommended in people suffering from anemia.
How can I consume the beans to obtain all these benefits?
It is recommended to increase the absorption of these small nutrients, is to accompany the portions of beans with other vegetables that have abundant fiber, such as spinach.
Include them in your gluten-free diet
It can be a difficult task to find the right foods that suit your Gluten-Free diet. Beans with their large amount of nutrients also have the excellent quality of being gluten-free.
People with celiac disease should follow a gluten-free diet. Beans are an excellent alternative to starch, allowing people with celiac disease to consume adequate amounts of fiber.
There is a wide variety of recipes that you can try, where you can replace the beans with any other food that contains gluten and you can have delicious and healthy results.
They provide the energy needed to start the day
Is your workday really exhausting? Do you feel powerless in the middle of the day? Maybe you should keep in mind that what you are eating is not complete enough for you. The carbohydrate index of beans is really considerable and they work as a great source of energy. The complete breakfast with foods that have nutrients and high-quality benefits such as beans, is one of the most important treatments for fatigue.
How much energy can beans give me?
Depending on the amount, the energy provided by the carbohydrates are widely absorbed and its effect is immediate.
What time of day is it best to consume them if I want to gain energy?
Especially, breakfast is the best time to consume them. Our metabolism is in “resting” mode after hours of sleep and a serving of beans is excellent to activate it to obtain the necessary energy
Reduces the risk of cardiovascular disease
Being a vegetable source, the amount of fiber contained in beans are profoundly beneficial for the health of the heart. The soluble fiber contained in beans is widely related to the decrease in harmful cholesterol.
When cholesterol levels are high, they accumulate inside the arteries until they clog and cause serious cardiovascular damage, with important consequences such as heart attacks. That is why it is totally recommendable to consume beans at least twice a week.
They are an important source of protein for vegetarians
The benefits of beans are widely recognized for their great contribution of proteins. A serving of red beans or pinto beans of 100 grams can be an excellent substitute for meat. Its benefits are just as impressive as meat and provide the body with all the essential amino acids.
To make the most of these proteins and increase their absorption, beans must be accompanied by another source of complex carbohydrates such as quinoa.
They provide the essential minerals
Do you go to the gym or practice a sport? You will surely know the importance of mineral consumption. During physical exercise, minerals such as potassium and magnesium are consumed by our muscles to obtain all the necessary energy.
Beans provide a large amount of minerals and micronutrients, especially potassium, magnesium and zinc. The consumption of these minerals should not be neglected.
Benefits for skin and hair
- Stops cell aging due to its antioxidant content.
- Maintains the healthy appearance of the skin.
- Can fight eczema, irritation, dermatitis, skin allergies or dry skin.
- Being a very rich food in zinc, iron, protein and biotin, it helps to prevent the hair from weakening, providing softness and strength to it.
Do beans cause you flatulence? Learn the correct way to cook them:
If eating beans generates gas or flatulence problems, the solution is simple: before cooking the beans, soak them in water for an hour and eliminate the liquid, since the components that generate the gases are a type of carbohydrate found in the peel the beans and dissolve in the water.