”EATING MORE BEANS MAY REDUCE Cancer & Reduce VARIOUS DISEASE RISK FACTORS Like HEART DISEASE & DIABETES, Obesity & Overweight.”
What are beans?
Beans are seeds from flowering plants in the Fabaceae family and are classified as legumes.
Several beans grow in pods or capsules that develop from flowers. Other legumes include peas, peanuts, and lentils. These beans are available to dry, canned, or frozen. They are an affordable source of protein, fiber, iron, and vitamins that offer many health benefits.
Eating Beans can be helpful in reducing the following diseases.
- Diabetes / Sugar
- Heart Diseases
- Beans advantage for children
- Obesity & Overweight
1. Diabetes / Sugar
Diabetes is becoming more prevalent throughout the world as the global obesity epidemic continues. Eating a variety of legumes, including beans, may be valuable not only in the prevention of diabetes but also in its management.
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Complex carbohydrates, such as dietary fiber which are metabolized more
slowly are rich in beans. As a result, bean consumption has been shown to
increase feelings of fullness and help regulate plasma glucose and insulin
levels after meals.
One of the fiber types (Legume) is related to a lower risk of BMI ( Body Mass Index), which includes
glucose intolerance and a raised risk of diabetes.
Bean-containing diets related to cancer risk have been the subject of ongoing studies.
Eating beans may reduce the risk of producing certain types of cancers.
Due to their contribution of bioactive compounds to the diet, including flavonoids, tannins, phenolic compounds, and other antioxidants. These compounds act to decrease the risk of cancer, as well as other chronic diseases.
A diet that has other antioxidant-rich foods (such as fruits and vegetables) by decreasing oxidation in the body and reduces the overall cancer risk.
3. Heart Disease
High blood levels of triglycerides and cholesterol (especially LDL cholesterol) are significant contributing factors to heart disease. High plasma levels of homocysteine have been associated with an increased risk for cardiovascular disease.
A varied diet low in saturated fat with ample fiber (especially soluble) and B vitamins are among the recommendations for reducing cardiovascular disease risk factors. Regular consumption of beans can help lower total and LDL cholesterol and other risk factors for heart disease.
Daily consumption of ½ cup of pinto beans, black-eyed peas, or carrots on blood cholesterol levels. People consuming ½ cup of pinto beans per day, total and LDL cholesterol levels decreased by more than 8 percent.
Although Some results have shown that folate may lower homocysteine levels and therefore heart disease risk, the topic remains controversial.
4. Beans advantage for children
Childhood obesity is a continuing concern around the world. Strategies have been suggested to prevent and treat obesity during the childhood years, usually focusing on restricting caloric intake.
Intaking plant-based foods, especially fruits and vegetables, in children’s diets would help prevent obesity & adding beans into the diet of children can help children maintain healthy weights, as well as promote overall health.
Most children do not eat the recommended amount of dietary fiber in their diets.
Because fibers make people feel full, not getting enough of it can lead to consuming high-calorie, empty-calorie meals, and weight gain. Children must have at least ½ cup of beans per week.
5. Obesity & Overweight
Even though beans are not often promoted as a weight-loss food. Regularly consuming nutrient-rich legumes may impact weight loss or management. According to the National HealthNutrition Survey from 1999 to 2002, people who consumed beans regularly had a lower body weight, lower waist circumference, and lower systolic blood pressure.
In addition to a greater intake of dietary fiber, potassium, magnesium, iron, and copper.
Researchers have studied the role of hormones, including leptin and ghrelin, in regulating appetite and weight. Researchers determined the leptin and ghrelin levels in 36 insulin-sensitive and 28 insulin-resistant men.
Leptin levels decreased among the group consuming a diet enriched with legumes. leptin in smaller quantities is more effective in regulating appetite and aid in weight loss and weight maintenance.
Consuming beans may contribute to feelings of short-term satiety as a result of the bean’s ”fiber and protein”.
Types of Beans
Some of the most popular bean varieties include: (click on the name to see the product)
- Lima beans
- Black beans
- Black-eyed peas
- Kidney beans
- Garbanzo beans
- White Beans
- Pinto beans
- Red beans
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