What are the healthiest beans? What are the benefits? Learn from this blog the importance of healthy beans to your health.
What are the health benefits of beans? The fruits or seeds of the Fabaceae plant family are what we refer to as beans and other legumes. They are widely consumed and rich in fiber, vital vitamins, and minerals.
They are also excellent vegetarian protein sources. Beans are a delicious addition to soups, tacos, salads, and other dishes. Consuming more could help improve good gut bacteria, lower blood sugar levels, and lower cholesterol.
Here are nine of the most nutritious beans and legumes you can eat, along with some reasons.
1. Soybeans are High-Protein Beans
Soybeans are a healthy source of protein. In many parts of Asia, soybeans, also known as edamame, are a common bean. Soybeans are eaten by people raw, cooked, or in tofu form. These beans contain a lot of protein.
Soybeans are an excellent option for vegetarians and vegans. They have 31.32 grams of protein per cup when cooked. Scientific evidence supports claims that soy products can lower cancer risk. Isoflavone antioxidants are what cause this effect.
Soybeans may help lower the risk of stomach cancer and other gastrointestinal cancers, according to a 2017 review of studies. The result was not the same in men, according to the authors, who discovered that only women who consumed soy products had a decreased risk of these types of cancer.
2. Kidney Beans are the Healthiest Beans
An excellent source of fiber is kidney beans. The actual fiber content may lower blood sugar levels.
For instance, one study discovered that consuming rice alone was not as effective at helping someone control their blood sugar levels as consuming rice combined with dark red kidney beans. The authors also noted that many traditional dishes are composed primarily of rice and kidney beans, making it easy for people to follow this wholesome diet.
Chickpeas may lower blood sugar levels. Garbanzo beans are yet another name for chickpeas. In addition to being popular in salads, chickpeas are frequently roasted as a snack or used to make hummus. Like other beans, chickpeas may lower people’s risk of developing cancer and heart disease. They can also assist people in maintaining a healthy weight and blood sugar levels.
According to additional research from 2016, chickpeas in hummus may aid people with diabetes in controlling their blood sugar levels. The authors also pointed out that hummus consumption may lower the risk of heart disease and assist people in consuming enough daily legumes. It’s critical to remember that both of these studies were supported by hummus producers.
4. Navy Beans
Navy beans, also known as haricot beans, are a fantastic source of many nutrients. Because they were a common ingredient in American Navy kitchens, navy beans earned their name.
Additionally, some B vitamins are present. Navy beans may decrease the risk of metabolic syndrome and cholesterol.
In a small study involving 38 kids, researchers found that children who consumed more navy beans and rice bran had lower cholesterol levels. The health advantages of these foods for adults with high cholesterol have been well established, according to the study’s authors.
5. Black Beans
People often use black beans in South and Central American cuisine. Black beans are a common ingredient in chili, rice and bean dishes, and burritos.
As with other beans on this list, black beans positively affect blood sugar levels.
6. Pinto Beans
Pinto beans are a simple and convenient way to add fiber to your diet. Pinto beans are frequently used in Mexican and Southwestern cuisine in the United States and are high in protein and fiber. Pinto beans are consumed whole, mashed, or fried.
In a previous study from 2007, researchers discovered that people with insulin resistance who regularly ate pinto beans had lower risk factors for heart disease. Although these findings are encouraging, more recent research is still required to confirm this potential advantage.
The healthiest beans are a great source of protein, iron, and fiber. Numerous nutrients found in beans have been shown in studies to have potential health benefits ranging from lowering cholesterol to maintaining low blood sugar. People can experiment with new bean-based spreads, add beans to their favorite recipes, and swap meat for beans.
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