Beans known as White Kidney Bean by his common name has a benefit. The reason why you should eat beans every day is enormous. Phaseolus vulgaris as botanical name, beans are from the Fabaceae family.
Benefits of beans
Beans for dressing can get a bad wrap, but that’s not a reason to get out of your diet. Experts recommend eating 3 cups of legumes a week – because they are so good for your health. And the more you eat, the less likely you are to have stomach upset. “People who eat beans on a regular basis consume less gas and are more bloated than those who eat less,” says Cynthia Sass, MPH, RD, Health Nutrition Editor, and Slim Down Author: Shed Pounds and Inches in Real Food, Real Fast. There are black beans, navy beans, and kidney beans for you to choose from. Read on to find out why you should eat beans every day and why they are good for your health and are delicious new ways to make them.
Beans has fiber
Fiber helps your body stay full, so you don’t have to eat much all day. While current dietary guidelines recommend that women get 25 grams of fiber per day, many will lose weight. Women consume an average of only 12.1 to 13.8 grams per day. Look for beans to help you reach your goal. Half a cup of cooked navy beans contains 10 grams of fiber. That means you don’t wear them much even after you’ve cooked them. Also, beans contain fiber in both skin and flesh.
Fiber Good for Digestion
Beans contain both soluble and insoluble fiber, so they double up on your digestive system to run smoothly. The first slows down digestion, which makes you feel fuller and the second helps prevent constipation. And beans are not as bad for gas as you might think. A study in the Journal of Nutrition examined the effect of pinto beans and black beans on the GI tract. Participants ate half a cup of beans daily for three weeks. Although fart was reported to have increased by less than half in the first week, many of them felt it had spread by the third week. The study concluded. Needless to say drinking plenty of water is essential – you need to help carry fiber through your GI tract.
Beans can regulate blood sugar
Because they are high in fiber, most beans score low on the glycemic index, which is based on the ranking of foods based on how they affect blood sugar. It helps keep your blood sugar stable – one reason is that beans are believed to help reduce diabetes. Some findings of Internal Medicine in archives found that people with type 2 diabetes who ate a cup of beans daily for three weeks were able to maintain low blood sugar and blood pressure before starting a diet.
Beans are good in Vitamins B
Among the many bean varieties, thiamine, niacin, riboflavin, B6, and folate-B vitamins can help convert food into energy, promote good cholesterol, and reduce inflammation in other respects. Research has shown that folate and B6 can also help reduce the risk of heart disease. A Japanese study of stroke found that high consumption of folate and B6 was associated with lower mortality from heart failure in men, as well as lower mortality from stroke, heart disease, and overall cardiovascular events in women. You can also eat vitamin B from fish, whole grains, and vegetables, which is a great way to keep your body strong, including beans in your diet.