Benefits of Legumes and Beans
Legumes — a class of vegetables that includes beans, peas and lentils — are among
the most versatile and nutritious foods available. Legumes are typically low in fat, contain no cholesterol, and are
high in folate, potassium, iron and magnesium. They also contain beneficial
fats and soluble and insoluble fiber.
Beans can are the least
expensive source of protein, especially when compared to fresh meat. Aside from protein,
complex carbs and fiber, beans contain
a powerhouse of nutrients including antioxidants, and vitamins and minerals,
such as copper, folate, iron, magnesium, manganese, phosphorous, potassium and
zinc.
Black
beans, kidney beans, lentils and split peas are all mature legumes. Nearly all legumes
provide protein, fiber, B vitamins, iron, zinc, magnesium and potassium, but
mature legumes tend to be particularly rich sources.
Legumes are of the Leguminosae family. They enclose their
seeds inside their pods – these seeds are the food that we eat. When both the
seed and the pod is consumed – as with green beans and snow peas – the legume
is considered to be a vegetable. Under the legume umbrella we have beans,
lentils, peas, and peanuts.
Beans (including black, white, navy, lima, pinto, garbanzo,
soy, and kidney) are a winning combination of high-quality carbohydrates, lean
protein, and soluble fiber that helps stabilize your body's blood-sugar levels
and keeps hunger in check. Beans are also inexpensive, versatile, and
virtually fat-free.
One cup of cooked beans
(or two-thirds of a can) provides about 12 grams of fiber -- nearly half the
recommended daily dose of 21 to 25 grams per day for adult women (30 to
38 grams for adult men).
The fiber, potassium, folate,
vitamin B6, and phytonutrient content of black beans, coupled with its
lack of cholesterol, all support heart health. This fiber helps lower the total
amount of cholesterol in the blood and decrease the risk of heart disease.
Black beans are a healthy addition to both vegetarian and
non-vegetarian diets. Their health benefits come from a few different
components, including protein, fiber, antioxidants and micronutrients. These
nutritious and tasty legumes are available dried or canned, and both types are
equally nutritious.
Black beans are very high in
fiber and protein, and rich in vitamins and minerals like vitamin A, calcium,
iron, and manganese. Black beans also have high levels of flavonoids, which
have antioxidant abilities, particularly anthocyanin, and contain some omega-3
fatty acids, which is considered a “good” form of cholesterol.
Black beans are a great
source of folic acid and have abnormally high levels of the rare compound
molybdenum, which is very difficult to add naturally to a health regimen.
Black beans are a healthy addition to both vegetarian and
non-vegetarian diets. Their health benefits come from a few different
components, including protein, fiber, antioxidants and micronutrients. These nutritious
and tasty legumes are available dried or canned, and both types are equally nutritious.
The fiber, potassium, folate,
vitamin B6, and phytonutrient content of black beans, coupled with its lack of
cholesterol, all support heart health. This fiber helps lower the total
amount of cholesterol in the blood and decrease the risk of heart disease.
A cup of beans – for
example, black beans, pinto beans or chickpeas – provides
approximately 15 grams of protein and between 12 and 15 grams of fiber. ...
That said, beans are also very high in carbohydrates, with a cup
containing 41 to 45 grams.
They are considered nature's
health food. Black beans are packed with fiber and protein, which means
they will keep you feeling full and energetic for hours. This is very important
if you are trying to lose weight and can't stand feeling hungry all of
the time. Black beans contain both soluble and insoluble fiber.
One cup of black beans
and lentils each packs a whopping 15 grams, 60 percent of the recommended daily
minimum. Research has shown that for every gram of fiber we eat, we eliminate
about seven calories.
A brand new study published
in Archives of Internal Medicine concluded that eating more legumes
(such as beans, chickpeas, and lentils) improved blood sugar control and
slashed heart disease risk for patients with type 2 diabetes.
In the study, adults who
followed a low-glycemic index diet that included at least a cup of legumes
daily for a month exhibited better blood sugar and insulin regulation and a
greater reduction in blood pressure than those whose diet was supplemented with
whole-wheat products.
But bean benefits don't stop
there. Legumes are a powerful weight-loss super food. One study found that
regular bean eaters have smaller waistlines and a 22 percent lower risk of
obesity. In part this may be because they’re a top source of fiber. One cup of
black beans and lentils each packs a whopping 15 grams, 60 percent of the
recommended daily minimum. Research has shown that for every gram of fiber we
eat, we eliminate about seven calories. And a study of Brazilian dieters found
that over a six-month period, each additional gram of fiber consumed resulted
in an extra quarter pound of weight loss.
Cannellini White Beans
By eating these fiber-rich super foods, you can reduce the risk of many
cancers and other potential killers, including brain aneurysms.
White beans (cannellini, kidney and navy) are loaded with even more cancer-fighting dietary fiber than healthy red beans.
You can choose any bean you
prefer and get at least 20 percent of your daily protein in a 1-cup serving.
The average amount of protein in eight different beans -- white, adzuki, pinto,
kidney, black, navy, garbanzo and lima -- is 15 grams. White beans have
the most protein, with 17.42 grams in 1 cup.
The body readily stores carbs
as unwanted fat all over the body. Since white beans contain
large amounts of dietary fiber they also slow the digestion of high-glycemic
carbohydrates found in breads, pasta and sugars to promote weight loss.
White beans, also known as white navy beans, offer
extraordinary health benefits. They are loaded with antioxidants and provide a
good supply of detoxifying molybdenum. They are also a good source of fiber and
protein and rank low on the glycemic index.
Northern white beans
They're similar to cannellini
beans in that both varieties are large, white, creamy,
full-flavored and often used in baked bean dishes. Like all mature
legumes, great northern beans are a high-protein, low-fat source of a
wide array of nutrients.
Beans may get a bad rap for making people gassy, but
that's no reason to cut them out of your diet. Experts recommend you
consume up to 3 cups of the legumes a week—because they are so good for
your health. And the more you eat, the less likely you are to
have tummy trouble.
Popular varieties include the
navy bean (also called white pea bean, small white bean, Boston
bean, Yankee bean or fagioli), which is small and cooks relatively
quickly; the Great Northern, which looks like a baby lima bean; the
white kidney bean (also called cannellini or fazolia), a large variety
with a nutty flavor
A 1-cup serving of small
white beans provides 32 percent of the recommended daily amount of protein and
74 percent of the recommended daily amount of fiber. White beans are rich in
manganese, an enzyme activator; phosphorous, which helps the body absorb carbohydrates,
fats and proteins; magnesium, which soothes nerves and muscles; iron, necessary
to produce the oxygen-transporter hemoglobin; and potassium, which helps the
nerves, muscles and heart function properly.
Black beans are very high in
fiber and protein, and rich in vitamins and minerals like vitamin A, calcium,
iron, and manganese. Black beans also have high levels of flavonoids, which have antioxidant abilities, particularly anthocyanin, and contain some omega-3 fatty acids, which is
considered a “good” form of cholesterol.
Black beans
are a great source of folic acid and have abnormally high levels of the rare
compound molybdenum, which is very difficult to add naturally to a health
regimen.
Prevent Cancer
Black beans have been shown
to reduce the risk of certain types of cancers due to the flavonoids found in
their seed coat. There are 8 different flavonoids that have been found in the
seed coat, and three of them are anthocyanins. Flavonoids are basically color-producing
phytonutrient pigments that function as antioxidants in the body to fight
disease and free radicals.
They are considered nature's
health food. Black beans are packed with fiber and protein, which means they
will keep you feeling full and energetic for hours. This is very important if
you are trying to lose weight and can't stand feeling hungry all of the time.
Black beans contain both soluble and insoluble fiber.
We tend to think about
brightly colored fruits and vegetables as our best source of phytonutrients,
but recent studies have confirmed the status of black beans as a strong
contender in terms of their phytonutrient benefits. The outermost part of the
bean that we recognize as its surface is technically referred to as its
"seed coat." Recent studies have looked closely at the seed coat
composition, and have shown it to be rich in three particular anthocyanins:
delphinidin, petunidin, and malvidin.
Meat, poultry, fish, dry
beans and peas, eggs, nuts, and seeds supply many nutrients. These
include protein, B vitamins (niacin, thiamin, riboflavin,
and B6), vitamin E, iron, zinc, and magnesium. Proteins
function as building blocks for bones, muscles, cartilage, skin, and blood.
Source: Bhagway S,
Haytowitz DB, and Holden JM. (2014). USDA Database for the Flavonoid Content of
Selected Foods. Release 3.1. Nutrient Data Laboratory, Beltsville Human
Nutrition Research Center, Agricultural Research Service, U.S. Department of
Agriculture (USDA), Beltsville, Maryland.
Here's some of the most nutritious
beans you can eat:
- Black Beans. Black beans are an excellent low-calorie, low-fat source of energy and fiber. ...
- Kidney Beans. ...
- Lentils. ...
- Chickpeas. ...
- Pinto Beans. ...
Black Beans Nutrition
Facts
- 227 calories.
- 15 grams protein.
- 15 grams fiber.
- 0 fat.
- 64% folate.
- 40% copper.
- 38% manganese.
- 35% vitamin B1 Thiamine.
By
Deborah Grow
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