Mumbai: Beans provide countless health benefits, and they fit into many different food groups. They can also make their place in the protein group by supplying abundant amounts of protein. Unlike some other members of this group, beans provide little or no fat and are cholesterol-free. In fact, beans actually reduce cholesterol and triglyceride levels rather than potentially increasing them, as some animal proteins have been shown to do.
Beans are “heart healthy” because they contain abundant amounts of soluble fiber, which can lower cholesterol and triglyceride levels. If you prefer canned beans, you can remove up to 40 percent of the sodium by rinsing them in water.
2. Low Fat:
Most beans contain about 2 to 3 percent fat, and contain no cholesterol, unless they have been processed or prepared with other ingredients such as lard.
3. Blood Sugar Level:
With a low glycemic index, beans contain a beautiful blend of complex carbohydrates and proteins. Because of this, beans digest slowly, which helps keep blood sugar stable, and may reduce fatigue and irritability.
4. Lower risk of cancer:
Scientists recommend that adults consume 3 cups of beans per week to boost health and reduce the risk of chronic diseases like cancer. This is because they contain abundant amounts of fiber and antioxidants.
5. Prevents Constipation:
Rich in fiber, beans can promote regularity by preventing constipation. To maximize your intake, be sure to consume high-fiber foods along with plenty of fluids, such as still or sparkling water. Rich in 5 to 8 grams of fiber per 100 grams (3 ounces), beans are ideal for those who are sensitive to gluten, a natural protein found in products containing wheat, rye, barley, and sometimes oats. However, if you have food allergies, check food labels or contact the manufacturer to make sure the product is safe.