This world is flooded with foods oozing with fat, carbohydrates and sugar. They might be tasty but their affect on our health and appearance is hazardous in the long run. This does not mean that we completely stop consuming these food items but we can certainly limit their consumption and substitute them with delicious healthy food items.
One such healthy and nutritious food is beans. Consuming beans on a regular basis not only helps you control your weight but also provides various other health benefits. Nutritionists, chefs and dieticians recommend beans as the best alternative of meat and beans and also possess the qualities that rate it amongst the 25 super foods. This includes a variety of beans such as black beans, butter beans, white beans and red kidney beans. Read on to find out more about the nutrition that beans contain:
Beans are rich in second-class proteins. A complete protein is one that contains all the essential nine amino acids in the right proportions. And second-class proteins lack one or more of the necessary amino acids. One cup of beans (black beans, kidney beans, etc) contains 15 grams of second-class proteins. Beans can be cooked with brown rice, corn, nuts, seeds and wheat for a complete protein diet.
High amount of fibre and water content in beans gives one a satisfied feeling of being fuller and this prevents hunger for several hours. Hence, including beans into your diet can help you cut down the calories without making you feel hungry. In a recent study, it has been proven that bean eaters weighed, on an average, seven pounds less and had slimmer waists.
Dietary fibre is essential for good health as it prevents constipation, haemorrhoids, and diverticulitis. Research studies have shown that insoluble fibre prevents constipation and helps preventing digestive disorders like irritable bowel syndrome. Beans especially red kidney beans are high in fibres, which prevent rapid rise of blood sugar levels after a meal. Therefore, beans are good for individuals with diabetes, insulin resistance or hypoglycaemia. One cup of cooked beans provides 15 grams of fibre.
Beans are a great source of vitamin B, iron, foliate, potassium, magnesium, and many phytonutrients (plant chemicals that have cancer fighting properties). The potassium in beans keeps the body fluids and blood pressure in balance and is also crucial for heart functions. Diets containing foods that are good sources of potassium and are low in sodium may reduce the risk of high blood pressure and stroke.
Along with potassium, beans are a valuable source of phosphorous, manganese and foliate. Foliate protects against heart diseases by breaking down an amino acid called homocysteine. According to medical studies homocysteine in the blood and inadequate amounts of foliate in the diet can triple the risk of heart attack.
Calcium is also one of the most important benefits of devouring beans on a daily basis. Half a cup of beans provides as much as eight per cent of the recommended daily allowance for calcium and this can be useful for women as it will help in preventing osteoporosis. Beans are free of saturated and trans fats and are among those foods, which are beneficial in lowering the cholesterol levels naturally.