Benefits of eating beans
Humble legumes can be eaten in so many ways and have a bunch of nutritional benefits
WHAT’S not to love about beans? Whatever the kind – red, black-eyed, kidney or cannellini – they’re nutritious, versatile and inexpensive. Known as legumes, they’re actually the seeds of flowering plants and usually grow in pods. Here’s a look at the benefits of beans and tips on how to eat them. THEY PACK A PROTEIN PUNCH Beans are high in amino acids, which are the building blocks of protein.
There are two types of protein sources – complete and incomplete. The complete kind contains all nine amino acids and includes animal products, soy and quinoa.
This means soya beans are the only type of bean to contain all nine amino acids. But simply combining beans with nuts, seeds, dairy or grains – either at the same meal or later in the day – ensures you get all nine amino acids to make complete proteins.
Half a cup of beans provides about 7g of protein, the same amount you’d get from 28g of chicken, meat or fish. THEY’RE GOOD FOR YOUR HEART Beans are a great source of soluble fibre, which can help lower cholesterol. An analysis by the American Heart Association of 24 studies earlier this year found a clear link between eating beans and a reduced risk of coronary heart disease. THEY’RE FULL OF NUTRIENTS Amazing legumes – the food
group also includes peas, peanuts and lentils – are nutrient dense. They contain not only protein, complex carbs and fibre, but also folate, iron, magnesium, manganese, phosphorous, potassium and zinc.
Many of these are referred to as shortfall nutrients because most people don’t get enough of them. Dried beans have almost double the amount of folate you find in canned beans, so it’s better to cook them from their dried form.
A lack of folate can cause symptoms such as fatigue, irritability and heart palpitations. Folate is also vital during pregnancy, as it helps prevent neural tube defects in the developing fetus. THEY’RE LOW IN FAT Beans have little to no fat. In their natural state most contain only 2-3% fat and no cholesterol. THEY HELP STABILISE BLOOD SUGAR Eating beans might help stabilise blood glucose levels because they’re digested slowly – this is thanks to their high fibre content, low glycaemic index and the fact that they’re a combination of complex carbohydrates and protein. THEY CONTAIN ANTIOXIDANTS Beans are rich in polyphenols, a type of antioxidant. These compounds help fight the effects of free radicals, toxic byproducts of metabolism that can cause significant damage to living cells and speed up ageing.
Studies suggest that beans could reduce the risk of cancer due to their antioxidant content, which gives them antiinflammatory qualities. A 2015 study found black beans have the highest antioxidant activity. THEY HELP KEEP YOU REGULAR Their high fibre means beans help prevent constipation. With roughly 5-8g of fibre per 100g of beans, they’re ideal for people who are sensitive to gluten and so don’t get fibre from foods such as wheat, rye and barley. THEY CAN HELP CONTROL YOUR APPETITE Beans keep you feeling full for longer because they’re metabolised slowly. This might help prevent overeating and food cravings, and might even help with weight loss. THEY IMPROVE GUT HEALTH Studies have shown that many types of beans – black beans in particular – improve gut health by increasing the number of healthy bacteria and that this might help prevent gut-associated diseases. WATCH OUT FOR LECTINS Most beans must be cooked to be safe to eat. They contain proteins called lectins that can cause severe intestinal discomfort because they interfere with digestion and can lead to cyanide forming in the gut. Cooking beans for at least 10 minutes destroys lectins, making beans safe to eat. TYPES OF BEANS Red kidney beans Garbanzo beans (chickpeas) Haricot beans (also called navy beans, these are most commonly consumed as baked beans) Butter beans Black-eyed peas Black beans Pinto (speckled) beans Soya beans Lima beans TOP COOKING TIPS
If you use canned beans, rinse them thoroughly in water to reduce the sodium content.
Soaking dried beans for at least eight hours is the best way to ensure they cook all the way through – and evenly.
Cooking your own dried beans means you can control how much salt is added and you can also flavour them as you cook so they’ll taste better than the canned variety.
To minimise the common side-effect of excessive gas, soak dried beans in hot water and discard the water that was used for soaking. Cook them in a fresh pot of water.