Nine positives effects of consuming beans on one's health:
Incorporating beans into your diet can provide a valuable source of protein and numerous health benefits. As part of the legume family, which also includes lentils and peas, beans are seeds from flowering plants in the Fabaceae family, classified as legumes.
### Increasing Protein Intake with Beans
To increase protein intake with beans, simply add them to your regular meals. This can be done without drastically changing your diet. For example, pair beans with eggs at breakfast, such as black beans in breakfast burritos, or use chickpeas as hummus on sandwiches instead of mayonnaise. Mix white beans into chicken or tuna salad, toss cooked beans like kidney or cannellini beans into salads or pasta dishes, or add mashed white beans to soups, stews, or chili to thicken and boost protein content without altering flavor significantly.
For those seeking higher protein bean varieties, consider edamame, adzuki beans, lentils, black beans, kidney beans, and mung beans, which are all excellent plant-based protein sources, generally providing 5–10 grams of protein per ½ cup serving. To create complete protein meals, especially important for those following plant-based diets, combine beans with other protein-rich foods like grains (brown rice, quinoa), nuts, or dairy alternatives.
### Health Benefits of Beans
Beyond their protein content, beans offer numerous health benefits. The protein and fiber in beans promote satiety, or feeling full longer, which helps with weight control and maintaining a healthy BMI; bean eaters have been shown to gain less weight and belly fat over time.
The fiber in beans also improves gut health by feeding beneficial gut bacteria, which produce short-chain fatty acids that boost immunity and reduce inflammation, helping protect against chronic diseases like type 2 diabetes, heart disease, inflammatory bowel disease, and certain cancers.
Beans can help regulate blood sugar and cholesterol levels, further reducing risks of metabolic and cardiovascular diseases. Mung beans and others provide antioxidants and essential nutrients that support heart health by lowering blood pressure and LDL cholesterol.
Additionally, beans are rich in folate, an essential nutrient for overall health, making healthy red blood cells, and preventing neural tube defects in a fetus during pregnancy. They also enhance gut health by improving intestinal barrier function and increasing the number of beneficial bacteria. The dietary fiber in beans can help decrease the risk of colorectal cancer.
Soybeans are the only type of beans that contain all nine essential amino acids, making them a complete protein source. Consuming a high-fiber diet, which beans provide, could reduce the risk of type 2 diabetes.
In conclusion, incorporating a variety of beans into everyday meals and pairing them with other protein sources can maximize protein intake and offer significant health benefits through fiber and nutrients that support weight management, gut health, and protection against chronic diseases. This approach makes beans a versatile, nutritious, and effective choice for increasing protein intake and improving overall health.
References: [1] Harvard T.H. Chan School of Public Health. (2018). Beans: Nutrition Facts and Health Benefits. Retrieved from [2] Mayo Clinic. (2021). Beans: Nutrition, benefits, and drawing back. Retrieved from
- Beans, part of the legume family, can serve as a valuable source of antioxidants, particularly in varieties like mung beans.
- Beyond protein, the fiber in beans plays a crucial role in promoting depression-resistant gut health by feeding beneficial gut bacteria.
- The high-fiber content of beans makes them beneficial in predictive reducing risks of diseases like diabetes, arthritis, and even Alzheimer's, due to improved gut function.
- The fiber in certain beans like lentils can help lower high cholesterol levels and provide protection against heart disease.
- Migraine sufferers may find relief in a healthy-diets rich in beans, as the fiber can help regulate blood sugar levels.
- Beans are not only a plant-based source of protein but also offer health benefits for those with psoriatic disease, as they can help reduce inflammation in the gut.
- For individuals with ulcerative colitis, incorporating beans into a healthy-diets can offer essential nutrients that support gut health and overall well-being.
- Consuming a vegetarian diet rich in beans and nuts can provide health benefits for those with NSCLC, as the diet favorably influences the gut microbiota.
- In addition to their high protein content, edamame beans have been linked to improvements in HIV-related neuropathy.
- The numerous health benefits of beans extend to obesity management, as they promote satiety and control weight gain.
- Fitness-and-exercise enthusiasts can combine beans with a healthy-diets to help reduce inflammation, improving performance and recovery.
- Nutritionists often recommend beans as a natural solution for AQ (skin) disorders like psoriasis, due to their anti-inflammatory properties.
- Health-and-wellness experts speak highly of the role of beans in maintaining a healthy gut, which can contribute to overall mental well-being by reducing depression symptoms.
- The fiber in beans helps maintain a healthy digestive system, which can work synergistically with a fitness-and-exercise routine to improve overall health.
- Incorporating a variety of beans in preparation of meals can provide long-term benefits for managing health, from weight control to reduced risks of chronic diseases.
