Beans are the seeds which
are classified as legumes. They usually grow in pods which develop from
flowers.
Beans and legumes are some of the most underrated foods in India.
They are excellent sources of dietary fiber, protein, vitamins B and many other important vitamins and minerals.
Beans contain amino
acids, which are the chemicals that combine to form protein and help build
muscle. Protein is an essential nutrient for our body,
Health benefits of beans
Beans offer several health
benefits which including:
1.
Best
Protein source
Beans are one of the
best source of proteins. Protein is a vital nutrient that is responsible for
proper functioning of our body directly or indirectly. Protein help build our
muscles and tissue. It plays key role in repairing tissues normally or during
injury.
Out of all the types
of beans, only soybeans contain all nine amino acids. Beans make an excellent source
of protein for vegetarians and vegans. They are also lower in calories and
saturated fat than some other protein sources, such as dairy products.
2.
Preventing
fatty liver
Fatty liver is a
metabolic disorder that occurs when fats accumulate in the liver. Beans may reduce
the accumulation of fat in the liver.
3.
Antioxidant,
Anti-aging and prevent cancer
Beans are rich in
antioxidants. Antioxidants fight the effects of free radicals, which are
chemicals that affect a wide range of processes in the body, from physical
aging to cancer and inflammation.
Beans
contain a wide range of cancer-fighting plant chemicals, specifically,
isoflavones and phytosterols which are associated with reduced cancer risk.Taking
beans means low chances of cancer and slow rate of aging.
4. Maintains sugar level
The balance of complex
carbohydrates and protein provides a slow, steady source of glucose which may help
in keeping glucose in right range.
Soybeans also support
the healthy functioning of pancreatic cells. The pancreas produces insulin, which regulates blood sugar.
5. Better heart health
People who consume
beans may be less likely to die of a heart attack, stroke, or other
cardiovascular health problem. 10 grams of soluble fiber a day—the amount in
1/2 to 1 1/2 cups of navy beans—reduces LDL cholesterol by about 10 percent.
High cholesterol is a
risk factor for heart disease and heart attacks. Beans may lower cholesterol thus reducing heart attacks.
6. Beans can help you
lose weight and avoid cravings
A
serving of beans will help you feel full more quickly, because the rich fiber
content fills your stomach and causes a slower rise in blood sugar. To handle
your cravings, include beans in your diet by replacing fried foods.
Health
Risks:
Beans can cause
migraines
If you take a
monoamine oxidase (MAO) inhibitor to treat depression, avoid fava beans because
they can interact with your medication and raise blood pressure.
Beans can interfere with
vitamin absorption
Some beans, like
soybeans can reduce your vitamin absorption. Take fresh fruits to mitigate the
situation.
Beans can increase Uric
Acid
Beans can increase Uric
Acid
Greater intake of protein,
in general, increases uric acid. Increased Uric acid results in risk of kidney
stones and gout.
Types of Beans
Chickpeas
Lentils
Peas
Kidney Beans
Black Beans
Soybeans
Pinto Beans
Navy Beans
How to eat beans
·
Wash beans thoroughly and
remove any beans that are skewed or discolored.
- You should soak beans in water overnight and boil beans before consuming.
· Replacing
meat with beans if you are fighting obese or
diet conscious.
· Include
beans in salads
· Mix
beans with grains like corn and dry fruits like raisin and almonds. Such a mix can give you super power like
Superman!!(crazy enough but such mix will give you lot of energy for whole day
increasing your productivity many fold)
It can take a little trial and error to find
the beans that work best for someone's preferred dishes, but
beans can make a healthy addition to almost any meal.
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