Beans are nutritional powerhouses packed with protein, fiber, B vitamins, iron, potassium, and are low in fat; but this mighty food can also pose potential health risks.
Beans can prevent heart disease
Studies have shown that people who eat more legumes have a lower risk of heart disease, and the phytochemicals found in beans might be partially to thank, since they protect against it.
Beans can fight cancer
Beans contain a wide range of cancer-fighting plant chemicals, specifically, isoflavones and phytosterols which are associated with reduced cancer risk.
Beans can lower cholesterol
Beans provide the body with soluble fiber, which plays an important role in controlling blood cholesterol levels. Studies find that about 10 grams of soluble fiber a day—the amount in 1/2 to 1 1/2 cups of navy beans—reduces LDL cholesterol by about 10 percent. Beans also contain saponins and phytosterols, which help lower cholesterol.
Beans can help you lose weight
A serving of beans will help you feel full more quickly, because the rich fiber content fills your stomach and causes a slower rise in blood sugar. That should stave off hunger longer and give you a steady supply of energy.
Beans can help manage diabetes
Beans are a diabetes sufferer’s superfood! The balance of complex carbohydrates and protein provides a slow, steady source of glucose instead of the sudden surge that can occur after eating simple carbohydrates.
Beans can cause migraines
Some legumes can trigger migraines or an allergic reaction in some people. If this happens, talk to a doctor and eliminate the culprit from your diet.