Reasons why you should eat more beans

Nutritionists often recommend that people consume an average of 3 cups of beans per week because this food is very good for health.

Nutritionists often recommend that people consume an average of 3 cups of beans per week because this food is very good for health. However, some people are concerned that the high protein content in beans can cause weight gain.

Not only that, many people are afraid to eat beans because they fear bloating and heartburn. Nutritionist Cynthia Sass, editor of Health.com, has given an explanation to help people confidently eat more beans.

Beans always contain more nutritional value than any other food. Green beans, black beans, peas... are rich in micronutrients such as fiber, protein, calcium, potassium, vitamin B6, magnesium, folate...

1. Provide fiber

In fact, fiber helps us feel full for a long time, so we don't have to eat much throughout the day. Experts recommend that the body needs 25g of fiber/day, but in reality, the average amount of fiber each person consumes is only about 12.1-13.8g.

However, few people know that just half a cup of cooked peas will provide the body with 10 grams of fiber. Similarly, green beans, white beans and black beans also contain abundant fiber that is not lost during processing.

Not only rich in fiber, beans are also rich in protein, a nutrient that helps control appetite. Typically, half a cup of cooked black beans contains nearly 8 grams of protein. Therefore, eating beans in moderation can help you lose weight.

2. Good for the digestive tract

Beans contain both soluble and insoluble fiber, which are factors that help keep the digestive system running smoothly, including slowing digestion (keeping us full longer) and preventing constipation.

Eating lots of beans helps regulate the digestive system and prevent constipation.

In fact, eating beans does not cause bloating as many people think. Cynthia Sass recommends drinking plenty of water to help fiber pass through the digestive tract and eliminate bloating.

3. Regulate blood sugar

In addition to fiber, beans also have a significant glycemic index, which helps stabilize blood sugar.

"Because they're rich in fiber and protein, the carbohydrates in beans are absorbed at a slower rate and take longer to digest. This helps stabilize blood sugar levels, one reason beans are thought to help prevent diabetes," explains Sass.

4. Reduce cholesterol

Soluble fiber in the intestines binds and prevents the blood from absorbing cholesterol.

Research shows that a daily diet containing green beans, white beans, peas, and lentils helps the body eliminate 5% of cholesterol and reduce the risk of cardiovascular disease by 5 to 6%. A portion of beans is equivalent to 3/4 cup of rice.

5. Healthy heart

According to the National Institutes of Health, beans are also a good source of potassium and magnesium, two minerals important for heart health. Potassium helps remove excess salt and water from the body, helping to lower blood pressure, while magnesium supports nerve function and regulates blood pressure.

6. Rich in iron minerals and vitamin B

Iron deficiency is the leading cause of anemia. And the best "remedy" is to add beans to your daily diet.

Many beans contain vitamins B1, B2, B6, niacin, and folic acid, which help boost energy metabolism, increase good cholesterol, fight inflammation, and more.

Research has shown that increased intake of vitamin B6 and folic acid reduces the risk of death from heart failure, stroke, and cardiovascular disease. So adding beans to your diet is a great way to stay healthy.

7. Reduce the risk of cancer

Beans are rich in antioxidants, which help the body fight free radicals that can damage cells and lead to cancer.

The International Journal of Cancer published a study on 90,000 women showing that women who ate beans at least twice a week for 8 years had a much lower risk of breast cancer than women who ate them only 4 times a month or less.

In addition, beans contain natural anti-cancer ingredients saponin, which helps inhibit cancer cells and prevent tumor growth.

According to Young Knowledge