Beans are the most common legume that is found in almost all types of diet around the world. This healthy legume provides several nutrients that help in improving many body functions and preventing many health problems. Beans are a great source of protein and just one cup of boiled pinto beans will provide 15 grams of protein. Beans are also packed with fiber, carbs, iron, and several antioxidants.
Let’s take a look at some of the health benefits of including more beans in your vegan meal plan.
Improves Heart Health
According to some recent studies, a higher intake of beans can reduce the risk of a cardiovascular problem and the people who consume them regularly are less likely to die of a heart attack. A study that was conducted in 2013 found a link between the consumption of beans and a lower risk of developing coronary heart disease.
Some other recent studies also found evidence for the heart health benefits of beans. Beans contain several nutrients that can help in lowering the cholesterol levels in your body. High levels of cholesterol in your body will increase the risk of heart attacks and heart diseases. Beans are very high in fiber and it will help in lowering the risk of developing cardiovascular diseases.
Another great advantage of including beans in your daily vegan diet is that it can help in lowering the risk of diabetes and improve glucose metabolism. Eating beans regularly will help in stabilizing your blood sugar levels and reduce the risk of developing diabetes. The high fiber content of beans is one of the main reasons for their ability to lower blood glucose levels.
A study that was conducted in 2018 showed that having a diet that is rich in fiber can reduce the risk of developing type 2 diabetes very effectively. The study also found that a diet high in fiber is also helpful in lowering the blood sugar levels in people who are already suffering from this condition. A recent study looked specifically at the effects of having legumes on people who are suffering from type 2 diabetes. The results of the study proved a significant reduction in blood sugar and blood pressure levels.
Reduces The Risk Of Cancer
Many studies over the years have found that beans possess anti-inflammatory and antioxidant properties. These properties of beans will have a significant effect in reducing the risk of developing cancer and such diseases. A study conducted in 2015 suggests that the antioxidant properties of beans are very beneficial in fighting the development of intestinal cancer.
Studies have found out that among all types of beans, black beans have the highest antioxidant activity. A study conducted in 2016 has found that the chemicals present in Northeast China black beans are very helpful in slowing down the growth of colorectal cancer by preventing the multiplication of cancer cells.
Manages Your Appetite
Adding beans to your diet is one of the most effective ways to control your appetite. Many people who are planning on reducing their body weight add more beans to their diet. This is because eating beans will provide enough fiber and healthful starches, which helps to create a feeling of fullness and satisfaction, thereby helping avoid overeating.
The high amount of fiber in beans is also helpful in alleviating many digestive issues, such as bloating, nausea, constipation, etc. This means eating beans can improve your digestive health. Many health experts and dieticians are suggesting people add beans to their diet to prevent overeating and ensuring weight loss.
Helps To Prevent Fatty Liver
Fatty liver is a condition that occurs when fats accumulate in the liver. Fatty liver can develop with high blood pressure, high cholesterol levels, and obesity. Doctors usually try to treat fatty liver disease by controlling the blood sugar levels, reducing blood fat levels, and promoting weight loss.
However, recent studies have found that one of the best and more effective ways to prevent fatty liver is by replacing higher fat animal proteins with plant-based protein. Beans and some other legumes are a great source of plant-based protein. Consuming more beans can help in promoting better liver health and reducing the risk of fatty liver.
Promotes Better Gut Health
Many recent studies have shown that consuming beans will have a significant impact on your gut health. Many varieties of beans, including black beans has the potential to enhance your gut health by increasing the number of healthy gut bacteria and improving the functions of the intestinal barrier.
Studies have proven that improving intestinal barrier function can help in preventing several diseases that are associated with your gut. With the increased number of healthy gut bacteria, you will have a better immune system function and these bacteria will also promote weight loss.