the Benefits of Beans
Few foods check as many boxes as beans when it comes to improving your health. Now, I know what is going through your mind: “Beans give me too much gas, and they are high in carbohydrates, so I’m not a huge fan!” I hear you, but let’s address these objections and demonstrate the amazing power of beans to improve your health.
You will find beans in the diets of the longest-lived societies on the planet. Why is that? The benefits of beans are enormous. Here are just a few of my favorites.
1) Beans are high in 2 types of fiber. Fiber is responsible for eliminating all kinds of waste products from our bodies. Because beans are high in fiber, our body doesn’t process them in the same way it would something like a white potato which also contains lots of carbohydrates. Instead of raising our blood sugar (a high glycemic load), it helps maintain appropriate insulin levels and is considered a low glycemic load food. Beans are rich in insoluble fiber, which helps protect the digestive system, soluble fiber, which helps lower blood cholesterol, and resistant starch, which helps you feel fuller longer.
2) Beans are high in protein. Beans contain 6-9 grams of protein per half a cup without the saturated fat and cholesterol found in animal protein sources. Furthermore, they are a more economical way to source your protein.
3) Beans are good for your gut microbiome. Beans contain fiber that can’t be digested by your body but they are great food sources for the beneficial bacteria in your gut. This process produces fermentation of this fiber and creates gas. Check out these 9 ways you can decrease gas production while eating beans.
How can we get more beans into our diets?
1) Make a conscious effort to get more beans in your diet by adding them to each meal. Yes, even beans for breakfast! Add white beans to your morning smoothie or saute beans and greens and put them over avocado toast.
2) Make sure to slowly increase the number of beans you consume so that you don’t overwhelm your digestive system.
3) Vary the types of beans in your diet since each bean has a slightly different nutritional profile.
Here are a few of my favorite recipes for you to try!