When we talk about healthy and high-quality nutrition, first of all we think of whole-grain foods, as a source of fiber and protein, as well as fresh vegetables and fruits. But at the same time, for some reason, we completely lose sight of the legumes. Of course, there are plenty of health benefits of beans they may not be the most attractive of vegetables. But beans are more versatile and nutritious than you think. Moreover, they have more fiber in them than in cereals and pasta, and they also have their own additional advantages: in the beans there is a lot of protein, low fat content and a full set of important trace elements, such as zinc and iron. Studies even show that beans saturate much better than meat.
What Are the Health Benefits of Beans
1. They will prolong your life
Studies that examined the eating habits of the elderly showed that as little as 20 grams of beans per day can reduce the risk of death by 7-8% – and no other food groups even approach this indicator. Beans can also improve and support the work of the brain, and thus improve the quality of life.
2. They help prevent disease
Beans will not help you avoid the flu, but they are associated with the prevention of certain chronic diseases, such as diabetes, cardiovascular diseases and certain cancers. This means that all their varieties play a role in disease prevention and treatment.
3. They fight with bad cholesterol
It would be great if there was a way to “undo” damage caused by harmful fatty and fried foods. Good news! It turns out that peas, beans, chickpeas and lentils significantly reduce low-density lipoprotein (LDL), which we call “bad” cholesterol. Try to replace foods that are high in saturated fat rich in fiber beans.
4. They can help lose weight
What if there was a magic food that could help you feel full and lose weight at the same time? It does exist: regular consumption of beans is associated with weight loss and its further control, and some studies show that they are a key component of effective diets for weight loss. And if you cannot live without sweets? Try to put beans and there: from pastries to cookies. They not only add more protein and fiber to any sweet treat, but they also have a low glycemic index, so they can help contain blood sugar jumps.
5. They protect from the sun
Sunscreen is not the only skin protection. Consuming beans can actually help you fight the effects of ultraviolet rays. Studies indicate a smaller number of wrinkles on the skin of older people who love beans. These vegetables also have a high content of zinc, which is known to heal and smooth scars and scars, prevent sun damage to the skin and slow the development of signs of aging. Half a cup of beans, for example, contains a daily norm of zinc, so eat it without a twinge of conscience, if you spend a lot of time in the sun. Beans also contain a rich in antioxidants, polyphenol, which in combination with sunscreen protects you from the rays and reduces the risk of skin cancer.
6. They are useful for the environment
Eating beans instead of meat can dramatically reduce your “carbon footprint” on the planet. In one study, it says that processing the body of beans reduces greenhouse gas emissions, in contrast to meat products. By the way, beans help not only the air. Most plants need nitrogen fertilizer for their development, but not beans. They themselves produce fertilizer for themselves, accumulating nitrogen in the roots, which not only helps them to develop, but also benefits other cultures that grow in the soil after them.
7. In fact, they do not increase flatulence
You should not be afraid of increased flatulence after consumption of beans. The fear of the formation of gases from such food is really only in your head. Any troubles with the stomach that you are experiencing will decrease if you start eating beans on a regular basis. And if you want to be completely calm, then when soaking the beans before cooking, add a pinch of baking soda to the water.