Beans may boost your health as they are rich in fiber and it lower downs your cholesterol level as well, so, do not miss the opportunity to get all the right benefits these legumes have to offer. Beans are often claimed to produce gas in your stomach, but that is not the reason to cut it out from your diet. Several nutritionists have recommended that our body needs to consume more than 3 cups of legumes in a week as they have a great benefit of health hidden in them.
People who tend to eat beans on a permanent basis have a less bloated stomach as compared to those who avoid beans. You have got so much of the varieties to choose for your favorite beans such as black beans, kidney beans, peas etc.
BetterRead has listed out the benefits as why they are so good to your health and there are several ways to make delectable Pakistani recipes out of them.
Rich in fiber
Fiber available in the beans helps your body feel full and energized, and you end up eating a normal diet throughout the day. The fiber present in the beans doesn’t really vanish away while cooking or boiling as the fiber is present both in the skin and the flesh as well. So, when you make a white or a black bean dish, you really are going to use and consume the whole bean.
Good for digestion
Beans consist of both insoluble and soluble fiber, so they work in a 2X manner to keep your digestive system effective. The first one prevents constipation to happen and the other one aids to a slow down of digestion that provides you a full stomach feeling. All you need to do is drink an adequate amount of water to help the fiber easily move via your GI tract or you can call it digestive tract.
Better regulation of Blood Sugar
Due to fiber and protein, the carbs present in the beans easily get consumed at a slow rate over a long span of time which ultimately leads to keep your blood sugar steady, so beans are to be considered as a perfect diet plan meal for diabetic patients. A study conducted came to the conclusion that people suffering from type 2 diabetes who tend to consume one cup of beans a day for three continuous weeks were able to have a lower blood sugar rate and controlled blood pressure as compared to when they started their diet plan.
Help to Lower Cholesterol
A healthy cardiovascular system starts with what you consume, and beans are considered to be one low-fat food as compared to other dietary meals. The soluble fiber found in the beans tends to bind itself to the cholesterol in the GI tract, that helps it to be absorbed into the blood. Eating at least one serving of peas, beans, lentils or chickpeas in a day helps to reduce your LDL levels by 5 percent and prevents your chances of developing heart diseases by t to 6 percent.
Good for your Heart
A rich diet of beans is good for your heart and that is the most vital organ of the body. One percent reduction of total blood cholesterol will lead to 2 percent reduce in the risk of the heart attack. Then there comes the high fiber content in beans. Getting an add-on of 7 grams of fiber on a daily basis could lower the risk of developing cardiovascular diseases by almost 9 percent. Potassium and magnesium are also present in the beans that naturally removes excessive sodium and water from your cardiovascular system, that leads to a reduced blood pressure. On the other side, magnesium helps in a better nerve function and blood pressure regulation.
High Source of Iron
Iron deficiency is the most common nutritional deficiency across the world and is the leading cause of anemia, a certain type of condition where the body has low than normal red blood cell count. Current stats suggest that women get about 18 milligrams of iron in a day and that is short of the goal to be achieved. Eating beans is one of the best ways to get yourself started for the boost of iron intake. It is recommended to eat beans with foods that are rich in Vitamin C such as bell peppers, broccoli, tomatoes etc.
They keep Your weight in check
Beans are pre-loaded with protein, that is one of the nutrients that curbs your eating cravings. As the protein and fiber mix in beans helps to delay stomach to get empty, you will feel fuller for a long time and end up to have a delayed return of hunger. Most of us totally rely on protein to be provided by meat, but, most don’t even think about the fact that beans are also stocked with proteins as well. Even the best part is its low-fat nature that makes it easier to lose weight.
Hope you find this article informative and you are going to add beans into your daily diet plan
Also Read: Foods That Help You Stay Fuller For Longer