Are beans good for you? This is what happens to your body

Health Benefits of Beans

You can maintain a healthy weight

The magic duo of protein and fiber in beans has multiple benefits, including weight control. “Increased intake of these nutrients in your diet promotes satiety and helps you stay full for long periods of time,” says Yanni Papanikolaou, MPH, nutrition researcher and president of Nutritional Strategies, Inc. “Accumulating evidence suggests that people who consume higher amounts of protein and fiber also have a healthier BMI,” he says. Most recently, a 2023 Nutrients A study of 15,185 people found that over the course of a decade, bean eaters gained less weight and belly fat than people who didn’t eat beans.

You can improve your gut health

Your gut is full of bacteria that help protect you against chronic diseases like type 2 diabetes, heart disease, inflammatory bowel disease and cancer, notes the precedent. Nutrients study. But to thrive and outnumber the bad pathogenic intestinal bacteria, these Good insects need fiber for fuel. “The breakdown of fiber by good bacteria produces short-chain fatty acids, which help boost immunity and reduce inflammation. Ultimately, this means that the fiber in beans can help prevent “onset of diseases,” Papanikolaou explains. “Bad bacteria, on the other hand, prefer to feast on sugar as an energy source, and the more sugar they consume, the more they grow and outcompete the good bacteria,” he adds.

You can reduce your risk of heart disease

Beans are real multitaskers when it comes to heart disease prevention. For example, beans are one of the best sources of soluble fiber, which naturally lowers cholesterol, says National Lipid Association. These little dynamos are also packed with blood pressure-regulating potassium, a mineral that few of us get enough of, according to the National Institutes of Health.

You will consume more nutrients

Potassium isn’t the only nutrient we could use more of. According to the Dietary Guidelines for Americans, most people are also deficient in folate, calcium, magnesium, fiber, and vitamins A, C, D, and E (plus iron if you’re a woman of childbearing age). Beans are a great way to fill the void, says Papanikolaou. Currently, he is working on research that shows that Americans who eat beans as part of their regular diet accumulate more fiber, potassium, calcium, folic acid, iron, magnesium, and vitamin E than non-bean eaters.

Potential disadvantages

They might make you gassy

Beans, beans, the magic fruit. The more you eat, the more you… (You know the saying.) “In addition to fiber, beans contain oligosaccharides, a type of natural sugar that we can’t fully digest,” says Sharon Palmer, RDN, registered dietitian nutritionist specializing in plant-based nutrition and co-founder of Food Planet. Then yes, they can cause gas if your digestive system is not used to it. The cure, says Palmer, is to gradually add small portions to your diet to give your gut time to adapt.

They take a long time to cook

With cooking times ranging from 45 minutes to 2 hours, depending on the University of Nebraska-Lincoln, beans aren’t really fast food. A pressure cooker can significantly reduce this time. For maximum convenience and quick service, canned beans or frozen edamame are a quick and convenient way to get your fix, and they’re just as nutritious as the dried versions.

They contain controversial lectins

If you avoid beans because of their lectins, you can relax. “Lectins are compounds found in many plant foods, especially beans, that can interfere with the bioavailability of nutrients in foods,” says Palmer. “They are largely inactivated when the beans are soaked and cooked, so they are not a problem,” she says. As long as you eat your beans cooked (and who doesn’t?), you’ll be fine.

How to Eat More Beans in Your Diet

One of the biggest obstacles to eating beans is that most people don’t know what to do with them. If this sounds familiar, these tasty recipes can help you get started:

Frequently asked questions

Is it healthy to eat beans every day?

Yes! “Eating beans, including canned beans, every day is one of the best things you can do to increase nutrients (that you may be lacking) and significantly improve the quality of your diet,” says Papanikolaou.

What type of bean is healthiest?

It’s like asking a parent to choose their favorite child. But if we had to choose the #1 healthiest bean, it would be soy. They are one of a small handful of plant foods that offer the same high-quality complete protein as animal foods, according to a 2021 study. Molecules.

Do beans make you gain weight?

Absolutely not, says Papanikolaou. “I’m currently working on a study that shows that higher consumption of dried beans and canned beans is associated with improved BMI and lower body weight.”

Are canned beans good for you?

“Canned beans are so healthy,” Palmer says. “They’re minimally processed. The dried beans are placed in the can with water and maybe a little salt, and then they’re cooked in the can during the canning process,” she explains. If you’re concerned about salt, look for unsalted brands or rinse regular canned beans to remove more than 40% of their sodium, says The Bean Institute.

Why do beans make you gassy?

If you don’t usually eat beans, their fiber and hard-to-digest carbohydrates can cause gas. But there are ways to reduce this. “In addition to slowly adding beans to your diet, be sure to rinse, drain, and soak them before cooking to increase their digestibility,” says Palmer.

The essential

Beans are great for your health, providing protein and fiber that can help maintain weight and improve gut health. Additionally, bean eaters tend to eat healthier diets. If you want to eat more beans but don’t have time to cook them or need help knowing where to start, open a can of beans or microwave some edamame to toss. salad, soup, rice or pasta. . You’ll get all the benefits of beans without any effort.