Medically reviewed by Aviv Joshua, MS
January 9, 2024
Source: Very Well Health
Photo Source: Unsplash,
Beans are a nutritious, convenient, versatile, and economical legume (a plant that includes pods).1 Beans contain a unique combination of fiber, protein, vitamins, and minerals, offering many health benefits, such as improving blood sugar and cholesterol and aiding digestion.
This article discusses the health benefits of eating beans, their nutrition facts, and more.
Benefits of Eating More Beans Weekly
Eating more beans weekly can help you meet your fiber needs.2 The recommended daily intake of fiber, based on gender, is 25–38 grams.3 Beans are also rich in folate, potassium, iron, magnesium, zinc, calcium, and more.4
May Lower Cholesterol
Beans are rich in complex carbohydrates, such as dietary fiber. In addition to promoting feelings of fullness, regulating bowels, and assisting in blood sugar control, fiber helps to lower cholesterol. Soluble fiber acts like a sponge, absorbing fluid and creating a gel-like substance that pulls cholesterol out of the body.5
Good Source of Iron
Beans contain plant-based iron, which has various roles. Iron is essential for neurological development, cellular functioning, synthesis of hormones, and physical growth.6
Beans contain nonheme iron, which is not efficiently absorbed by the body. However, eating iron-rich foods with foods high in vitamin C can increase absorption. Try pairing beans with some sautéed peppers.
May Reduce Blood Pressure
Beans are naturally low in sodium and fat and a good source of potassium, which may help lower your blood pressure. Potassium is an electrolyte that helps reduce tension in blood vessel walls and promotes sodium loss through urine, both of which work to lower blood pressure.7
Contains Folate
Folate is the natural form of vitamin B9. Adequate folate intake is essential during pregnancy, which decreases the chances of congenital disabilities.8 Folate also plays a role in homocysteine metabolism, DNA synthesis, and rapid cell growth.9
Lowers Risk of Type 2 Diabetes
One-half cup serving of beans provides about 11% of your magnesium needs.1 Magnesium is an essential mineral that has many roles in the body. It's a cofactor (coenzyme) in more than 300 enzyme systems involved in protein synthesis, blood sugar and blood pressure regulation, and muscle and nerve function. Diets high in magnesium are associated with a lower risk of developing type 2 diabetes.10
Supports Immune Function
Plant-based foods like beans are rich in polyphenols, compounds with antioxidant and anti-inflammatory properties. However, their role in immune health continues to be investigated.11 Beans also contain zinc, an essential mineral that enhances immune function.12
Prebiotics for Gut Health
Resistant starch is a fiber found in beans and pulses (peas). It acts as a prebiotic by promoting the growth of beneficial gut bacteria and enhancing fatty acid production in the colon.13 This can improve the diversity of bacteria and other organisms in the gut (gut microbiome), which benefits overall health.14
Keeps Bowels Regular
Foods high in fiber, like beans, may add bulk to stool and increase how quickly it moves through the intestines.15 However, if your diet is low in fiber, add small amounts of beans slowly and with adequate amounts of water to reduce the risk of gas and bloating.
Increases Feelings of Fullness
Delayed gastric emptying occurs after ingesting foods high in fiber, which increases feelings of fullness.16 Foods that contain protein are also more satisfying and can reduce appetite.17 Increased feelings of fullness can lead to decreased calorie intake if you're trying to lose weight.
Supports Blood Sugar Regulation
Beans are rich in fiber and protein, a combination that supports blood sugar control. In one study, researchers found that people who followed a low glycemic index diet rich in legumes (about 1 cup per day) for three months saw a reduction in blood sugar (measured by HbA1c), blood pressure, and weight.18
Great Source of Protein for Non-Meat Eaters
People who choose not to eat meat can benefit from eating beans, a valuable plant-based protein source. Protein is an essential macronutrient that acts as the building block for muscle, bone, cartilage, and skin. Protein is needed when cells are being repaired, as in wound healing. Protein also fights infections and carries vitamins, minerals, and oxygen around the body.19
Types of Beans
Some of the most popular beans consumed in the United States include:20
Pinto beans
Navy beans
Great northern beans
Red kidney beans
Black beans
Nutrition Facts: Single Serving of Beans
The exact nutrition information depends on the type of bean. Some beans have more protein than others, while others may be higher in iron or other plant-based phytochemicals. The kind of bean you choose may depend on the cuisine you are preparing. If purchasing canned beans, you can wash them in cold water before cooking to reduce the sodium content.
Dried vs. Precooked Beans
Purchase dried beans in bulk for a lower cost. There are several steps to cooking dried beans, but making beans from scratch means you can control the sodium and create your flavor profile based on the recipe you are preparing.
Precooked beans come packaged in boxes or cans and are ready to eat. Draining and rinsing beans before preparing them reduces the amount of sodium.26 You can also purchase precooked beans without added sodium. Typically, canned beans are more expensive, but they can be a more convenient ingredient when pressed for time.
Differences
Flavor and texture are key differences between dried and precooked beans. Cooking your beans can impact the texture. In addition, when cooking beans, you can add aromatics such as garlic, herbs, and other seasonings according to taste.
Preparing dried beans takes longer because you have to rinse, sort, soak, and cook them. Canned or boxed beans are quicker when you are in a time restraint. Dried beans cost less per serving than canned beans, and you can control the sodium when preparing dried beans.
Similarities
Both have similar nutrition profiles, except for the sodium content.
A one-half cup of canned black beans offers the following benefits:27
Calories: 91
Fat: 0.29 g
Carbohydrate: 16.6 g
Fiber: 6.9 g
Protein: 6.03 g
Sodium: 138 mg
A one-half cup of boiled beans without salt offers the following benefits:25
Calories: 132
Fat: 0.54 g
Carbohydrate: 23.7 g
Fiber: 8.7 g
Protein: 8.86 g
Sodium: 1 mg
Reasons to Avoid Eating Beans
People who have gastrointestinal issues like irritable bowel syndrome (IBS) or who have difficulty digesting certain carbohydrates may not tolerate beans. Ingesting beans can cause gas, bloating, and stomach upset in people following a low-FODMAP diet.
FODMAPs (fermentable oligo-, di- and monosaccharides and polyols) are carbohydrates that may need to be avoided in people with gastrointestinal symptoms. A low-FODMAP diet is often used as a diagnostic tool and is meant to be followed temporarily to identify triggers of these symptoms.28
For people not used to eating fiber, adding beans into your diet too quickly can result in gas and bloating. If consuming more beans gives you gas or tummy trouble, increase your intake slower and drink more water.
How to Boil Beans
Bean cooking time will depend on the type you are cooking. Make sure to read the package for the directions. You can cook beans in a pot on the stove or in an Instant pot to reduce cooking time. Use water or another liquid like low-sodium stock to enhance the flavor. You can add garlic, celery, onions, carrots, and herbs for more flavor.
Once cooking begins, you do not have to watch them closely. Just let them do their thing. Here is a simple way to boil beans without soaking them overnight:
Place beans in a pot.
Cover with at least 3 inches of water and a pinch of salt.
Bring to a boil.
Once boiling, turn off the burner and let them sit for an hour.
Drain beans, return to pot, and cover them with fresh water and a pinch of salt.
Boil and then simmer until done. They will be tender to the fork.
Drain and serve.
Summary
With hundreds of varieties available, beans are a versatile, convenient, and nutrient-dense addition to most eating plans. Beans contain protein, fiber, minerals, and plant-based compounds associated with better gut health, reduced blood pressure, blood sugar regulation, and more.
To control your beans' flavor, texture, and sodium content, consider making them from scratch. If you are pressed for time and need something in a pinch, opt for canned or boxed versions with low or no sodium. People with gastrointestinal conditions may want to avoid beans.
How can you introduce more (organic or natural) fresh vegetables and fruits into your diet? How could this impact the environment? How could a home garden contribute to your and your family's overall health?
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