Legumes are good for health and are highly appreciated by doctors and experts for their nutritional value. Beans have a nutritional content that surpasses many fruits and nuts. As a result, they bring many good effects to health.
Legumes are beneficial to one’s health since they are high in nutrients and have several health benefits. These beans may be made into delectable recipes or healthful beverages.
Improve heart health
Eating beans on a daily basis, according to some research, can help decrease total and LDL cholesterol. One of the elements that contributes to cardiovascular disease is high bad cholesterol. There are many studies that show that a high-fiber diet can help reduce the risk of cardiovascular disease, while legumes are all very high in fiber, which has positive effects on general health.
Reduces the risk of cancer
Eating beans has been shown to lessen the risk of cancer in studies. Because beans contain active ingredients such as flavonoids, tannins, phenolic compounds and other antioxidants, anti-inflammatory agents … These active ingredients have the effect of preventing and reducing the risk of cancer as well as some chronic diseases. In particular, the fiber content in beans plays a role in limiting the risk of colorectal cancer.
Stabilize blood sugar
Legumes not only aid to keep blood sugar levels normal, but they also help to avoid diabetes. Beans are rich in carbs along with abundant fiber content to help slow down the digestion process, control blood sugar after eating, increase the feeling of fullness for a long time, thereby helping to reduce blood sugar.
According to several studies, legumes, especially black beans, help improve gut health by improving intestinal barrier function and increasing the number of healthy bacteria in the gut. This helps to effectively prevent intestinal diseases. These bacteria also contribute to supporting immune system function and may promote weight loss.
Legumes are quite high in fiber. Fiber has the effect of slowing down the digestion of starch and slowing the absorption of glucose after eating. This helps increase the feeling of fullness for a long time, curbs appetite, inhibits the process of adding more energy to the body and supports safe and effective weight loss.
Rich source of folate and protein
Legumes are packed with important nutrients and are a great source of quality protein for vegetarians and vegans. Protein is a nutrient that plays an important role for the body as it is needed in building, shaping and maintaining muscles and tissues in your body, helps regulate many body processes, beans contain a lot of nutrients. Amino acids are the building blocks of proteins. In addition, beans are also a rich source of folate, which prevents neural tube defects in the fetus, which is essential for pregnant mothers.
Healthy beans to eat
1. Black beans
Black beans are a high-fiber, high-protein, and high-folate food. The glycemic index of black beans is lower than that of other foods.. Eating black beans helps to reduce blood sugar, limit the risk of diabetes and effectively lose weight.
2. Garbanzo beans
Garbanzo beans, are divided into two varieties: the larger Kabuli common throughout the Mediterranean and the smaller desi mainly grown in India. Many scientific studies show that garbanzo beans can help limit the risk of heart disease, even cancer, and support effective weight loss. Therefore, dieters can replace red meat with garbanzo beans in their diet.
Garbanzo beans are especially beneficial in reducing blood sugar and increasing insulin sensitivity, which is great for people with diabetes.
Some studies have also shown that garbanzo beans can lower both total cholesterol and bad cholesterol (LDL-cholesterol), which are factors that contribute to heart problems.
You can coat some dried garbanzo beans with olive oil, salt, and seasonings and then put them in the oven. Chickpeas can also be used as a salad topper for weight loss.
3. Pinto beans
Pinto beans are packed with healthy protein and fiber. Besides, Pinto beans also work to reduce cholesterol levels in the blood. Pinto beans can be eaten whole, cooked in stews, fried, or mashed.
Another study found that pinto beans can lower LDL-cholesterol as well as increase production of propionate, a short-chain fatty acid produced by gut bacteria and good for gut health.
4. Green beans
Green beans are a must-have addition to any list of nutritious beans. Green beans are rich in vegetable protein, fiber and antioxidants.
Green beans are often used in soups or mashed up to make fried foods. Green beans have a high fiber content, which helps to improve fullness and reduce hunger, resulting in successful weight loss.
Beans are one of the commonly consumed legumes in Asia in many different forms such as tofu, soy milk, and soybean meal. Soybeans have a number of health benefits, including being healthy for the heart, preventing obesity, and beautifying skin and hair.
There’s a lot of evidence to suggest that consuming soy and their isoflavones is associated with a reduced risk of cancer and reduced bone density loss during menopause.
6. Red beans
Red beans, like many other beans, are high in protein and fiber. The fiber in red beans helps to lower cholesterol levels in the body, while the potassium in beans aids with blood circulation and blood pressure control. Furthermore, red beans include antioxidants that aid in the strengthening of immunity, the prevention of certain illnesses, and the efficient reduction of inflammation.
Red beans are commonly mashed into red bean paste in Asian cookery and appear in sweet Asian sweets such as cakes, ice cream, and so on. Alternatively, they can be utilized in savory meals, can be cooked with rice or green vegetables.
Peas is a name that cannot be “missing” from the list of healthful beans. Peas are high in protein and fiber, just as other legumes. The abundant fiber content in peas slows down the absorption of carbohydrates in the body, thereby stabilizing blood sugar levels, increasing the feeling of fullness for a long time, limiting appetite, and supporting weight loss. Peas are rich in coumestrol, a nutrient that has a protective role against stomach cancer.
Not only that, peas also work to support the growth of beneficial bacteria for the intestines such as Lactobacilli and Bifidobacteria, etc. As a result, intestinal health is better. Above are the types of beans that are good for health as well as their effects. You can use beans in dishes in many different forms, very suitable for those who are on a diet or vegetarian. Any type of bean has many health benefits, so you can completely use them in your daily menu.