This article discusses the health benefits of eating beans, their nutrition facts, and more.
May Lower Cholesterol
Beans are rich incomplex carbohydrates, such as dietary fiber.
Beans contain nonheme iron, which is not efficiently absorbed by the body.
Boris SV / Getty Images
However, eating iron-rich foods with foods high in vitamin C can increase absorption.
Try pairing beans with some sauteed peppers.
Diets high in magnesium are associated with a lower risk of developing bang out 2 diabetes.
Supports Immune Function
Plant-based foods like beans are rich inpolyphenols, compounds with antioxidant and anti-inflammatory properties.
Prebiotics for Gut Health
Resistant starch is a fiber found in beans and pulses (peas).
Protein is an essentialmacronutrientthat 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.
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.
Dried vs. Precooked Beans
Purchase dried beans in bulk for a lower cost.
Precooked beans come packaged in boxes or cans and are ready to eat.
Differences
Flavor and texture are key differences between dried and precooked beans.
Cooking your beans can impact the texture.
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.
Similarities
Both have similar nutrition profiles, except for the sodium content.
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 jot down you are cooking.
check that to read the package for the directions.
Use water or another liquid like low-sodium stock to enhance the flavor.
Once cooking begins, you do not have to watch them closely.
Just let them do their thing.
To control your beans' flavor, texture, and sodium content, consider making them from scratch.
People with gastrointestinal conditions may want to avoid beans.
U.S. Department of Agriculture.Beans, peas, lentils.
Mullins AP, Arjmandi BH.Health benefits of plant-based nutrition: Focus on beans in cardiometabolic diseases.Nutrients.
Office of Dietary Supplements.Iron.
American Heart Association.How potassium can help control blood pressure.
U.S. Department of Health and Human Services.Folic acid.
National Institute of Health.
Office of Dietary Supplements.Folate.
National Institutes of Health.
Office of Dietary Supplements.Magnesium.
Office of Dietary Supplements.Zinc.
Centers for Disease Control and Prevention.Fiber: The carb that helps you manage diabetes.
U.S. Dry Bean Council.Production facts.
U.S. Department of Agriculture.Beans, pinto, mature seeds, cooked, boiled, without salt.
U.S. Department of Agriculture.Beans, navy, mature seeds, cooked, boiled, without salt.
U.S. Department of Agriculture.Beans, great northern, mature seeds, cooked, boiled, without salt.
U.S. Department of Agriculture.Beans, kidney, red, mature seeds, cooked, boiled, without salt.
U.S. Department of Agriculture.Beans, black, mature seeds, cooked, boiled, without salt.
FoodData Central.Beans, black, mature seeds, canned, low-sodium.
Monash University.What is the purpose of a FODMAP diet?.
