Beans are a potent, plant-based source of protein, fiber, iron, and vitamins, offering numerous health benefits.
Beans may support heart, gut, and liver health.
This article explores nine health benefits of beans, including boosting protein intake and reducing the risk of heart disease.
- Protein
Protein is essential for maintaining and repairing the body. Beans are rich in amino acids, the building blocks of protein.
- Folate
Beans are packed with vital nutrients, including folate, which is crucial for overall health, red blood cell production, and preventing neural tube defects during pregnancy.
- Antioxidants
Research shows beans are rich in polyphenols, a type of antioxidant. Antioxidants combat the harmful effects of free radicals, which can cause cell damage and lead to various diseases. Antioxidant-rich foods, such as beans, help protect the body from disease.
- Heart Health
Regular bean consumption may lower the risk of heart attacks and other cardiovascular issues. A 2017 meta-analysis suggested that replacing higher-fat animal proteins with beans can reduce cardiovascular risk. A 2013 review and meta-analysis found a link between bean consumption and a lower risk of coronary heart disease. Nutrients in beans may also help lower cholesterol, a risk factor for heart disease.
- Reduced Cancer Risk
Some studies indicate beans act as antioxidants and anti-inflammatory agents, potentially reducing cancer risk. Research from 2015 suggested that black beans have the highest antioxidant activity against intestinal cancer. A 2016 study found chemicals in Northeast China black beans could slow the growth of colorectal cancer by preventing cancer cell multiplication.
- Diabetes and Glucose Metabolism
Beans may help stabilize blood glucose levels or even prevent diabetes. High in fiber, beans can lower blood glucose. A 2018 review concluded that a high-fiber diet could reduce the risk of type 2 diabetes and help lower blood sugar in those with the condition. Another study showed that adding a cup of legumes to the diet of people with type 2 diabetes reduced blood sugar levels and blood pressure.
- Preventing Fatty Liver
Fatty liver occurs when fats accumulate in the liver, often associated with obesity, high cholesterol, and high blood pressure. Treating fatty liver disease involves weight loss, controlling blood sugar, and reducing blood fat levels. Replacing high-fat animal proteins with beans can promote better liver health.
- Controlling Appetite
The fiber and healthful starches in beans help create a feeling of fullness and satisfaction, potentially preventing overeating and aiding weight loss.
- Improving Gut Health
Research has shown that beans, especially black beans, enhance gut health by improving intestinal barrier function and increasing beneficial bacteria. This may help prevent gut-associated diseases. Healthful gut bacteria also support immune function and may promote weight loss. Beans nourish these beneficial bacteria colonies.
