Vietnam has a type of bean that helps prevent cancer and improve the heart.
Although it is a common bean, red beans possess outstanding health benefits that many other expensive foods cannot compare to.
For a long time, red beans have become a familiar ingredient in traditional Vietnamese dishes.
This is a popular, easy-to-find and cheap bean, but few people know that red beans are actually a "superfood" that brings countless health benefits.
Modern scientific research has proven that red beans not only help improve cardiovascular health but also aid digestion, weight loss, prevent diabetes and even reduce the risk of cancer.
Nutritional "treasure" in tiny seeds
Red beans have many health benefits (Photo: Getty).
Red beans are a rich source of fiber, plant protein, vitamins B1, B6, iron, magnesium, potassium, and antioxidants such as polyphenols. According to the United States Department of Agriculture (USDA), just 100 grams of cooked red beans provide approximately:
- 7g protein: Supports muscle maintenance.
- 6g fiber: Good for digestion and blood sugar control.
- 15% of daily potassium needs: Helps stabilize blood pressure.
- Iron and magnesium: Important for red blood cell formation and improved blood circulation.
Not stopping there, red beans also contain alpha-glucosidase inhibitor - a substance that helps regulate blood sugar, very useful in preventing type 2 diabetes.
Improve cardiovascular health
Research published inAmerican Journal of Clinical Nutritionshowed that diets rich in beans, including red beans, significantly reduced levels of "bad" cholesterol (LDL) and promoted heart health.
Scientists confirm that the amount of potassium in red beans has the effect of reducing blood pressure, thereby reducing the risk of atherosclerosis and stroke.
Effective weight loss support
With high protein and fiber content, red beans help create a feeling of fullness for a long time, reduce cravings and control calorie intake.
A study in the journalObesity Reviewsshowed that people who regularly consumed beans such as red beans were able to lose weight 22% faster than the group that did not.
Improve digestive health
Red beans are rich in soluble fiber, which helps promote bowel movements, prevent constipation and support intestinal health. According to research fromJournal of Gastroenterology, the fiber in red beans also helps nourish beneficial bacteria in the intestines, thereby strengthening the immune system.
Prevent diabetes
The alpha-glucosidase inhibitor compound in red beans helps slow down the absorption of sugar after meals, reducing blood sugar peaks, especially useful for people with diabetes or prediabetes.
A study from Kyoto University (Japan) concluded that adding red beans to your daily diet helps reduce the risk of type 2 diabetes by up to 18%.
Protect the body from cancer and aging
Polyphenols in red beans are powerful antioxidants that help protect cells from free radical damage - the cause of aging and cancer.
Research published onCancer Prevention Researchshows that consuming red beans can reduce the risk of colorectal cancer and liver cancer.
Notes when using red beans
Although good for health, red beans need to be used properly to achieve the best results:
- Cook thoroughly: Raw kidney beans contain phytates and lectins - Compounds that can cause digestive upset if not prepared properly.
- Do not abuse: People with gout or kidney problems should limit the use of red beans due to the purine content in beans.
- Food combination: Red beans when combined with brown rice and vegetables will create a balanced meal, providing comprehensive nutrition.
