Although beans are notorious for producing (intestinal) gas, they have many advantages that make them worthwhile to include in your diet. Eating a variety of beans may be all you need if you want to increase your nutrient intake or are thinking about switching to a plant-based diet.
Beans are an excellent source of protein
With about 15 grams per cup, beans are among the best plant-based sources of protein. Black beans, kidney beans, and lima beans are excellent sources of protein in beans.
You should eat protein every day since it gives your hair, nails, skin, muscles, tendons, ligaments, and organs structure. Protein can also provide your body with the energy it needs when it cannot acquire it from fats or carbohydrates.
If you’re attempting to consume more plant-based foods and less animal products, beans are an excellent meat substitute.
Beans are rich in folate
Beans have a lot of folate in them (vitamin B9). Your body uses folate to help make the healthy red blood cells that transport oxygen from your lungs to other tissues. Folate is especially important in the early stages of pregnancy because it helps lower the risk of birth defects. To turn carbohydrates into glucose, which serves as a source of energy for cells, your body needs folate.
Of all the beans, black-eyed peas have the highest concentration of folate, with a half-cup serving containing about 100 micrograms of the vitamin.
Beans fill you up
One of the foods that is most conducive to weight loss is beans. They are high in protein and fiber yet low in fat and calories. Because they encourage feelings of fullness for extended periods of time, protein and fiber are two of the most important nutrients for weight loss. If you are already full, you are less inclined to snack in between meals.
Beans are heart-healthy
Beans provide a variety of minerals, including folate, magnesium, and fiber, that support heart health. Along with assisting in the production of healthy red blood cells, the amino acid homocysteine helps lower blood homocysteine levels. Homocysteine can raise your risk of heart disease and stroke when levels are really high.
On the other hand, magnesium is crucial for preserving a healthy cardiac rhythm. The movement of potassium, calcium, and other electrolytes into cells is facilitated by it. Minerals that have an electrical charge called electrolytes aid in controlling pulse.
Last but not least, low-density lipoprotein (LDL) can be absorbed less readily into the bloodstream thanks to the fiber in beans, particularly soluble fiber. LDL is also referred to as “bad” cholesterol since it can amass along the artery walls. Bad cholesterol can cause your arteries to stiffen and narrow if it is not treated, which will increase your blood pressure.
Beans control blood sugar levels
Because of their soluble fiber, beans can help you maintain a healthy blood sugar level. This kind of fiber can aid in reducing the rate at which sugar enters your system.
Additionally, beans have a low glycemic index (GI), which means that after eating them, your blood sugar won’t surge. As a result, adding beans to the diets of those with high blood sugar levels is highly recommended.
Beans are a great source of antioxidants
Probably the first items that come to mind when you think of foods with antioxidants are colorful berries or green leafy vegetables. However, pinto beans, kidney beans, and other legumes are excellent sources of many vitamins, including vitamins C, B1, E, and K. These vitamins function as antioxidants, preventing inflammation and harm to healthy cells.
Chronic disorders like cancer are caused by cellular damage and inflammation. Therefore, eating foods high in antioxidants like beans as part of a balanced diet may help ward off chronic diseases.
Three-bean chili recipe
Beans are an extremely versatile ingredient. From salads to burgers, beans can be used to make all kinds of dishes. If you want to give beans a try, start with this recipe for three-bean chili. This dish is warm, filling and ready in just over 30 minutes. It’s perfect on its own for lunch or dinner, but it can also be served as a side dish.
Ingredients for 8 servings:
- 3 minced garlic cloves 2 chopped tiny yellow onions
- 2 28-ounce tomato dice cans
- 1 15-ounce can of rinsed and drained black beans
- 1 washed and drained 15-ounce can of pinto beans
- 1 15-ounce can of washed and drained kidney beans
- one water cup
- 3/4 cup of quinoa
- 50 g of tomato jam
- 1/fourth cup light chili powder
- dried oregano, two tablespoons
- Olive oil, two tablespoons
- 1 tablespoon of powdered garlic
- 1 tablespoon low-sodium soy sauce and 1 tablespoon horseradish
- kosher salt, 1 1/2 tablespoons
- 1 teaspoon of ground cumin
- As directed on the package, prepare the quinoa. Place aside.
- In a pot, heat the olive oil on a medium heat setting. After adding, sauté the onions for 5 minutes.
- Cook the garlic for 2 minutes after adding it. Cook for one minute after adding the tomato jam, oregano, and seasonings.
- Add the quinoa along with the remaining ingredients. For 25 minutes, simmer.
- Put bowls of the chili inside. If preferred, serve with yogurt or sour cream on top. Enjoy after serving.
Beans are cheap, filling and versatile – three qualities that make them a favored ingredient in various cuisines worldwide. Beans also offer lots of fiber, protein and other essential nutrients that support your overall health. Enjoy the many benefits beans have to offer by incorporating them into your favorite recipes.