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11 Benefits of beans and side effects

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Discover the 11 shocking health benefits of beans and side effects.

Beans are one of the foods richest in protein, iron, fiber, and other nutrients and low in fat, cholesterol, and sodium.

Plus, beans are cheap and delicious in a wide variety of dishes and a great meat substitute.

11 shocking health benefits of consuming beans


The shelves of your supermarket are full of hidden treasures that you should not miss. Like beans, one of the most neglected and least valued items.

They provide countless health benefits, and they fit into several different food groups:


Although they are rich in complex carbohydrates like bread and starches, like plant-based foods, they feel right at home in the vegetable group, offering a variety of vitamins, minerals, and antioxidants, like their vegetarian companions.

They can also hold their own in the protein group, supplying protein in abundance.

Unlike other members of this group, beans provide little or no fat and contain no cholesterol.

Beans lower cholesterol and triglyceride levels rather than potentially causing them to rise, as some animal proteins have been shown to do.

However, beans also have some drawbacks. For example, beans sometimes cause gastrointestinal problems and do not provide all the essential amino acids.

Bean family history

Researchers have reported in several studies that the bean has its roots in the countries of Mexico and Guatemala, a seed included in the species of the Phaseolus genus of the Fabaceae family, so it belongs to the group of legumes.


Land workers assure that the bean grows in the form of a pod and occurs in wild areas and the form of crops, although its common name is beans or beans in some countries it is known by the name of beans, broad beans.

The word comes from the etymology of the Spanish “frisol” from the Catalan “fesol”.

Nutrition facts of bean

• It is a rich source of protein and carbohydrates, a portion of beans will provide us with protein, fiber, fat, and minerals.

• Low in fat, about 30 grams of beans contains only one gram of fat.

• The amount of fiber they have will depend on which species is being consumed, as there are about 25 varieties in the world, however, their fiber levels can be obtained with 100 grams of beans, the human body needs 14 grams a day.

• This species of legume is abundant in vitamin D, thiamine folic acid, riboflavin, in addition to containing iron, copper, zinc, phosphorus, potassium, magnesium, and calcium.


• If we want to have a healthy diet, we must include beans, which are very easy to get and cook.

Folic acid

• It helps us prevent malformations in the fetus.

• Reduces the risk of anemia.


• It helps in the assimilation of calcium and vitamin C.


• It allows the proper functioning of the nervous system.

• It favors the digestion of fats and helps eliminate toxins.


• Motivates kidney activity.

• It helps us store carbohydrates and their subsequent transformation into energy.



• It participates together with calcium in the formation of bones and teeth.

• It is essential to transform what we consume into energy.


• Avoid constipation, prevent digestive diseases.


• Provides us with energy


Complex B

• They are vitamins such as thiamine (B1), riboflavin (B2), niacin (B3), and folic acid (B9).

• Together they have the quality of helping to provide energy.


• Regulates sexual development, necessary for the production of insulin.

• Promotes the growth of skin and hair.


• Participates in blood clotting and the transmission of nerve impulses.


• Mineral is necessary for the production of hemoglobin and myoglobin that serves for the oxygenation of the muscles.

Types of Bean

Black beans

• Black beans are a popular type of bean used in different dishes, from Cuban to Mexican. They are oval and of medium size.


• Consuming this type of bean helps to lower the level of cholesterol in our body, since it reduces the amount of fat in the blood by containing high levels of soluble fiber.


• It reduces the risk of stroke and heart disease because it helps us to keep the arteries clean free of saturated fat.

• It is a good supply of oxygen through the blood to the heart, keeping it functioning well.

Lentils also provide folic acid, an important nutrient for reducing anemia, since its deficiency causes serious heart diseases to develop.

• It helps to regulate the entire digestive system since by containing high levels of fiber it helps us prevent constipation and many other digestive abnormalities such as irritable bowel and gas or flatulence.

Bush beans and squash

• Bush beans and squash are green in color and are commonly known as green beans.


• A half-cup serving of green beans contains about 15 calories and 1 gram of protein, as well as 7.5 milligrams of vitamin C.

• Green beans are delicious when served raw in salads.

• They are steamed whole to preserve their color and nutritional value.

Pinto beans

• The pinto bean is a dehydrated bean that is related to the red kidney bean.

• Pinto beans contain niacin, thiamine, and folate, and they have 7.4 grams of fiber and 7 grams of protein in a half-cup serving.


• That same serving of cooked pinto beans has about 118 calories.


• Refried beans are made from pinto beans and work well in Mexican dishes and Tex-Mex dishes.

• They are excellent when served in soups, salads and as a garnish, their provision does not alter their nutrients and rich flavor.


• Chickpeas contain 5.94 grams of protein and 5.3 grams of dietary fiber per half-cup serving.

• In half a cup of chickpeas there are 120 calories, its high protein content works best when used in salads, stews, and soups.

• Hummus, a dip of chickpeas, sesame paste, lemon juice, and garlic, is one of the most popular ways to serve chickpeas.


White beans

• White beans became known as navy beans because they were a staple of the regular diet of sailors at sea, according to the Michigan Broad Bean Commission.

• A half-cup serving of white beans contains about 130 calories, 8 grams of protein, and 5 grams of fiber, as well as folate, calcium, and iron.

• White beans are most commonly used by commercial bean companies to make canned cooked beans.

• You can also use white beans in homemade pork, soups, and stews.

Tips to increase nutritional value

• Soak beans before cooking. This helps us in the digestibility of the bean


• Cook the beans in a pressure cooker, so that it conserves a large part of its nutrients, it is recommended to cook the least time possible.

• Preferably add the salt when the beans are soft. This makes cooking faster.

• Store the beans in the freezer in portions to consume.

• Mix beans and Rice. It is the best protein combination for the human body.

• Consume beans accompanied by vitamin C. This will improve the absorption of iron. Ideal in green salads and fruits.

• Avoid artificial seasonings and high-fat content, this will help reduce digestive problems.


• Include black soup, mashed beans, smoothies, or whole. Since these are the largest amount of nutrients.

Staple food

• They prevent digestive diseases

• Lower cholesterol

• Prevents and controls diabetes and overweight

• Reduces the risk of colon cancer


• Prevents anemia, heart and artery diseases.

• It increases the body’s defenses

• Prevents malformations in the fetus such as spina bifida

• It is a great power generator

• Prevents tumor formation

Health Benefits of Beans

1.- Benefits of beans for heart

• Beans are “heart-healthy” because they contain a large amount of soluble fiber.


• Reduce cholesterol and triglyceride levels.

• If you prefer canned beans, you can remove up to 40 percent of the sodium by rinsing them with water.

2.- Low in fat

• Most beans are 2 to 3 percent fat and contain no cholesterol.

• Unless they are processed or prepared with other ingredients, such as lard.

• Check the labels to see what else may or may be in the package.

3.- Source of protein


• About 1/2 cup of beans provides 7 grams of protein, the same amount as 1 ounce of chicken, meat, or fish.

• Vegetarians, vegans, and people who rarely eat meat, poultry, or fish can count on beans as an alternative option.

4.- Benefits of beans for diabetes

• They have a low glycemic index.

• Beans contain a beautiful combination of complex carbohydrates and protein.

• Because of this, beans are digested slowly, which helps keep blood glucose stable and can reduce fatigue and irritability.

5.- Benefits of beans for cancer


• They consume 3 cups of beans per week to promote health and reduce the risk of chronic diseases, such as cancer.

• That’s due to its abundance of fiber and antioxidants.

6.- Benefits of beans for constipation

• Packed with fiber, beans can promote regularity by preventing constipation.

• To maximize your meal, be sure to pair high-fiber foods with plenty of fluids, such as still or sparkling water.

• Weighing between 5 and 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 oatmeal.

• However, if you have food allergies, check the food label or contact the manufacturer to make sure the product is safe.


7.- Benefits of beans for weight loss

• Because beans are metabolized more slowly than other complex carbohydrates, they can help you lose weight by keeping you full without being excessively high in calories.

8.- Easy to store

• Canned, frozen, or dried beans are easy to buy, prepare, and store. They even come in the form of flour.

9.- Economic

• Beans can be the least expensive protein source, especially when compared to fresh meat.

10. High nutrient content

• In addition to protein, complex carbohydrates, and fiber, beans contain a powerful source of nutrients that include antioxidants and vitamins and minerals, such as copper, folates, iron, magnesium, manganese, phosphorus, potassium, and zinc.

• The Dietary Guidelines for Americans refer to many of these important nutrients as “insufficient nutrients,” which means that most of us are not getting enough of them.

• Beans can help you prepare for a more complete dish.


11.- Easy to prepare

• They can be incorporated into the main dish (chili), garnish (rice and beans), appetizer (soup), or snack (sauce).

• It’s easy to get creative when you have kidney beans, pinto beans, black beans, lima beans, black-eyed peas, garbanzo (chickpeas), peas, and lentils in your pantry.

• Take advantage of its various shapes, sizes, and colors when planning meals.


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