There are a variety of different beans, and most must be cooked to be safe to eat. Some of the most popular bean varieties include:
· lima beans
· black beans
· black-eyed peas
· soybeans
· kidney beans
· garbanzo beans
· navy beans
· pinto beans
· red beans
Health benefits of eating beans
1.Protein is a vital nutrient that plays a key role in virtually everything the body does. Beans are high in amino acids, the building blocks of protein.
Beans make an excellent source of protein for vegetarians and vegans. They are also lower in calories and saturated fat than some other protein sources, such as dairy products.
2. Nutrient dense food
Beans contain several vital nutrients, including folate. Folate can help prevent neural tube defects in a fetus during pregnancy.
Dried beans contain nearly double the folate that canned beans contain, so it is better to cook them from their dried form. However, canned beans still contain more folate than many foods.
3. Antioxidant
Beans are rich in a type of antioxidant called polyphenols. Antioxidants fight the effects of free radicals, which are chemicals that affect a wide range of processes in the body, from physical aging to cancer and inflammation.
4. Better heart health
People who consume beans may be less likely to die of a heart attack, stroke, or other cardiovascular health problem.
A 2013 analysis of previous studies found a clear correlation between eating beans and a reduced risk of coronary heart disease.
5. Controlling appetite
The fiber and healthy starches in beans can help prevent food cravings. People may feel fuller after consuming beans, which may prevent overeating and even help with weight loss.
6. Improving gut health
Research has shown a variety of beans, especially black beans, enhance gut health by improving intestinal barrier function, and increasing the number of healthy bacteria. This may help prevent gut-associated diseases.
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