Beans: A Nutrient-Rich Powerhouse for Health
Although some people experience gas after eating beans, experts say this shouldn’t deter you from incorporating them into your diet.
“Beans are special because they are a source of protein and complex carbohydrates simultaneously,” clinical nutritionist Dr. Mopelola Adeyemo of UCLA Health in Los Angeles stated. Furthermore, per the U.S. Department of Agriculture (USDA) dietary requirements, beans are considered vegetables. According to Adeyemo, no other cuisine can match all of these characteristics.
The good news is that you may still get many nutritional benefits from beans without eating them all at once. According to Adeyemo, “one of the best things about beans is their very high fiber content,” as stated in a news release from UCLA Health.
For instance, a serving of only half a cup of black beans has eight grams of fiber. “Just that serving provides about 25% of your daily required amount of fiber,” the speaker stated. Another excellent source of plant-based protein is beans. It’s important to get your protein from other sources, whether you’re a vegetarian, vegan, or just trying to consume less meat.
Nutritional Benefits of Beans
Beans also include a variety of other important nutrients. The amount of potassium in one half-cup ranges from 300 to 500 mg (depending on the bean variety). Regarding blood pressure regulation, potassium is essential, yet most Americans don’t receive enough of it in their diets.
Beans also contain a lot of:
- Copper
- Folic acid
- Iron
- Magnesium
- B6 vitamin
However, beans’ high fiber content makes them so beneficial to health. According to Adeyemo, “beans can play a significant role in using food as medicine because of their fiber.” “Eating fiber lowers the quantity of cholesterol absorbed.”
Adeyemo says this high fiber content also helps people control their weight, avoid constipation, prevent colon cancer, and regulate blood sugar. The combination makes you feel fuller for longer,” the speaker said. Research indicates that individuals who frequently eat beans have smaller waist circumferences and lower body weights than non-eaters. Regretfully, the main cause of gas and bloating with beans is their high fiber content, particularly if you’re not used to eating enough of them.
Adeyemo said, “Start with a small serving or spread your bean intake throughout the day.” “Your body is becoming accustomed to the additional fiber, so you don’t need to eat them daily or at one meal.” According to her, experts advise soaking dried beans for at least a night to extract some of the chemicals that cause flatulence.
Herbs that aid digestion can also be added: Ginger, fennel, coriander, and cumin are all excellent choices. Even though beans come in a wide variety, they are all very healthful. “There are very little variations in fiber, protein, and other nutrients,” Adeyemo continued. Choose the beans that you most appreciate, then.”
