When you hear “superfood,” do beans immediately come to your mind? If not, you should because they are a potent source of nutrition. They’re loaded with fiber, protein minerals and vitamins which help to reduce inflammation, combat chronic illnesses, aid in weight loss, improve digestive well-being, and increase the feeling of satiety. Here are some of the ways that beans are the perfect supplement to your diet.
Beans are rich in protein
The inclusion of beans in your diet is a great method to boost your intake of protein. A half-cup of beans provides around seven grams of protein that’s about the same amount as an ounce of beef. If you can make the simple change of swapping meat on your plate with beans, even every day of the week, you can add more vegetables to your diet, and reduce your intake of fats as well as cholesterol and calories, while still supplying your protein requirements.
Polyphenols: A link between sore muscles, beans and cancer
Beans are rich in polyphenols, which are a type of antioxidants. Research has shown that polyphenols could help reduce blood pressure, and may even help the immune system by providing antibacterial properties. They also assist in reducing the inflammation of cells and damage caused by an oxidative stress which may help ease sore muscles and improve training difficulty.
The similar effects have been correlated with anti-cancer benefits. A study showed that rats fed navy or black beans experienced up to 75% less risk of developing colon cancer. Of course, both rats and humans have different functions however, research suggests beans could help reduce the chances of getting certain kinds of cancer.
Fiber Why beans are healthy for the heart and can cause gas
Beans are a fantastic food source for fiber indigestible plant matter, with numerous health advantages. Fiber from your diet slows the passage from food into your intestines which helps you feel fuller for a longer period of time and help keep blood sugar spikes in check. This is why foods high in fiber have been associated with lower fat, weight loss and body fat, as along with an appropriate insulin response. Thus, adding beans to your meal may help to prevent the post-meal sluggishness which is one of the effects of the spike in blood sugar. Additionally, fiber and beans are also linked to a less risk of heart disease.
Since it cannot absorb by the human body, the majority of kinds of fiber get fermented by bacteria in our guts, which makes it an effective food prebiotic. Prebiotics can help improve the proliferating good gut bacteria, stop the growth of bad bacteria enhance your gut’s barrier (preventing things such as leaky gut syndrome) and boost the immune system.
It is important to note that eating a diet rich in fiber may also lead to gas, bloating and flatulence, hence the popular limerick about beans. This is because soluble fiber is the type of fiber that creates an emulsion-like substance when it travels throughout the intestinal tract is fermented by bacteria that reside in our gut which causes gas when it breaks down. Therefore, if you’re planning to increase the amount of fiber you consume but aren’t sure how, you can slowly increase the amount of fiber you consume to allow you to adjust to the increased levels of fiber and decrease the effects that cause gas.
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Folate: A vital B-vitamin that aids in recovery
Folate is a water-soluble vitamin which is required by the body to create fresh red blood cells. If there is a deficiency of blood red cells less oxygen can be supplied to muscles, which could lead to fatigue and slower recuperation. Folate also aids in the creation of RNA and DNA which are essential for the repair of muscles as well as for the health of cells and protecting against damage caused by free radicals.
Studies have shown folate deficiency to be among the most frequent nutritional deficiencies in the world, and it can lead to devastating health issues like neural tube defect in infants. Beans are a good source of folate and their inclusion in your daily diet will reduce your chances of being deficient–a vital factor, particularly for women who are pregnant. To find out more about how to assess your folate levels and if they’re sufficient, look up InsideTracker’s blood testing strategies here.
What beans have most healthy?
The best benefit of beans is that there’s a seemingly an endless array of beans to pick. For those who want to get the best bang for their nutritional bucks when the addition of beans to the diet of their choice, there’s a few which are superior to other varieties.
According to Healthline, garbanzo beans (chickpeas) and peas, lentils and kidney beans and black beans have been ranked as the healthiest five beans . These types are the most fiber-rich and folate as well as protein and they are also the most effective in reducing blood sugar spikes after meals. All kinds of beans provide advantages in terms of nutrition, and which kind you find the most appealing is an excellent, healthy choice to incorporate into your diet.
A brief summary of the effect of beans for your wellbeing:
- Beans are rich in antioxidants. They have anti-inflammatory, anti-cancer and immune-boosting benefits.
- The fiber found in beans helps to reduce blood sugar spikes, and keeps you fuller for longer. This aids in losing weight and also prevent diabetes related to insulin resistance and type 2 diabetes.
- The fiber in beans are as well heart-healthy and assists to boost the healthful bacteria in your gut which fight off germs that invade the gut.
- Folate found in beans can reduce muscle soreness, fatigue and the effects of oxidative damage
- The folate contained in beans could aid in preventing neural tube defects in infants.
Ideas to incorporate beans in the diet of your choice:
- Try lentils or black beans combined with some seasonings to make tacos.
- Substitute ground beef to your preferred bean varieties when you prepare a batch of chilli
- Bean-based veggie burgers are a tasty and delicious alternative next time you grill
- Include beans in the salad to provide filling protein source
- Try to include beans in your diet several times per week, in conjunction in conjunction with regular workouts and a balanced diet, so that you can benefit and feel at the top!
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