Beans are an inexpensive and easy-to-use source of protein that can be
very versatile. Use them in salads, soups, stews, pasta, side dishes and
dips, or puree them for use as a fat replacement in baked goods. They
are nutrient dense and may help to prevent health conditions such as
heart disease, diabetes and cancer. The U.S. Department of Agriculture
recommends women consume 1 1/2 cups of beans weekly and men consume 2
cups.
Nutrition
Although the
exact nutritional composition of beans depends on the type you consume,
beans contain an average of approximately 116 calories per 1/2-cup
serving, along with 8 grams of protein, 6 grams of fiber and almost no
fat. Beans are good sources of fiber, copper, folate, iron, magnesium,
manganese, phosphorus, potassium and zinc. Their high fiber and protein
content helps to fill you up so you eat fewer calories, making it easier
to maintain a healthy weight.
Heart Health
Beans
have a number of characteristics that make them heart-healthy,
according to an article published in 2002 in the "British Journal of
Nutrition." They are low in fat and saturated fat, and contain soluble
fiber and a number of phytochemicals, both of which help lower your
cholesterol levels. The folate in beans is also beneficial, since it
helps lower levels of homocysteine, an amino acid that may increase the
risk of heart disease when found in high amounts in the blood.
Diabetes
Consuming
more legumes may lower your risk for type 2 diabetes, according to a
study published in January 2008 in the "American Journal of Clinical
Nutrition." Participants who consumed more beans were less likely to
develop diabetes during the course of the study, perhaps due to the
fiber and antioxidants contained in the beans or due to the low glycemic
index of the beans compared to other carbohydrates. The glycemic index
measures the effect of carbohydrate-containing foods on blood sugar,
with foods low on the index causing blood sugar levels to rise the
least.
Cancer
A
study published in "Cancer Epidemiology, Biomarkers & Prevention"
in August 2000 found that men who consumed more legumes may be less
likely to get prostate cancer. Eating more beans may help lower your
risk for other types of cancer as well, due to the combination of fiber,
antioxidants, phytochemicals, vitamins and minerals, and the fact that
they are low in fat.
