Eating beans weekly can help you meet your fiber needs The recommended daily intake of fiber based on gender is 25–38 grams Beans are also rich in folate potassium iron magnesium zinc calcium and more
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
Good Source of Iron
Beans contain plant-based iron, which has various roles Iron is essential for neurological development, cellular functioning, the synthesis of hormones, and physical growth
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, a good source of which may help lower your blood pressure Potassium helps reduce tension in blood vessel walls and promotes sodium loss through urine, both of which work to lower blood pressure
Contains Folate
Folate, the natural form of vitamin B9, is essential during pregnancy, which decreases the chances of congenital disabilities Folate also plays a role in homocysteine metabolism DNA synthesis and rapid cell growth
Lowers Risk of Type 2 Diabetes
One-half cup of beans provides about 11% of your magnesium needs, that has many roles in the body. It’s a cofactor 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
Supports Immune Function
Plant-based foods like beans are rich in compounds with antioxidant and anti-inflammatory properties However, their role in immune health continues to be investigated Beans also contain an essential mineral that enhances immune function
Prebiotics for Gut Health
Resistant starch is a fiber found in beans and pulses It acts as a promoter of the growth of beneficial gut bacteria and enhances fatty acid production in This can improve the diversity of bacteria and other organisms in the gut, which benefits overall health
Keeps Bowels Regular
Foods high in fiber, like beans, may add bulk to stool and increase how quickly it moves through the intestines 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
Occurs after ingesting foods high in fiber, which increases feelings of fullness Foods that contain protein are also more satisfying and can reduce appetite 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 In one study, researchers found that people who followed a diet rich in legumes three months saw a reduction in blood sugar blood pressure and weight
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
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