What happens to your body when you eat beans regularly

Beans are a nutritious, practical, versatile and economical legume (a plant that includes pods). Beans contain a unique combination of fiber, protein, vitamins and minerals, offering many health benefits, such as improving blood sugar and cholesterol and helping digestion.

Jump at the main dishes to remember.

1. can reduce cholesterol

Beans are rich in complex carbohydrates, such as dietary fibers. In addition to promoting feelings of fullness, regulating intestines and helping blood sugar control, fibers help reduce cholesterol. The soluble fiber acts as a sponge, absorbing the liquid and creating a substance in the shape of a gel which removes cholesterol from the body.

2.

Beans contain plant -based iron, which has various roles. Iron is essential for neurological development, cellular functioning, hormone synthesis and physical growth.

The beans contain non -hematic iron, which is not effectively absorbed by the body. However, eating foods rich in iron with foods rich in vitamin C can increase absorption. Try to associate the beans with sautéed peppers.

3. Can reduce blood pressure

The beans are naturally low in sodium and fat and a good source of potassium, which can help lower your blood pressure. Potassium is an electrolyte that helps reduce tensions in the walls of blood vessels and promotes loss of sodium by urine, both operate to lower blood pressure.

4. Provides a Folat

Folate is the natural form of vitamin B9. An adequate intake of folate is essential during pregnancy, which decreases the chances of congenital disability. Folate also plays a role in the metabolism of homocysteine, the synthesis of DNA and the rapid growth of cells.

5. Reduces the risk of type 2 diabetes

Half of portion of beans offers approximately 11% of your magnesium needs. Magnesium is an essential mineral that has many roles in the body. It is a cofactor (coenzyme) in more than 300 enzymatic systems involved in protein synthesis, the regulation of blood sugar and blood pressure and muscle and nerve function. Magnesium -rich diets are associated with a lower risk of developing type 2 diabetes.

6. supports the immune function

Plant-based foods like beans are rich in polyphenols, composed of antioxidant and anti-inflammatory properties. However, their role in immune health continues to be studied. Beans also contain zinc, an essential mineral that improves immune function.

7. Offers prebiotics for intestinal health

Resistant starch is a fiber found in beans and legumes (peas). It acts as a prebiotic by promoting the growth of beneficial intestinal bacteria and improving the production of fatty acids in the colon. This can improve the diversity of bacteria and other organisms in the intestine (intestinal microbiome), which benefits overall health.

8. Keep the intestines regular

Foods rich in fiber, like beans, can add bulk to stool and increase the speed with which it moves through the intestines. However, if your diet is low in fiber, slowly add the small amounts of beans and with adequate quantities of water to reduce the risk of gas and bloating.

9. Increases the feelings of fullness

Delayed gastric emptying occurs after ingesting fiber -rich foods, which increases feelings of fullness. Foods that contain proteins are also more satisfactory and can reduce appetite. Increased feelings of fullness can lead to a decrease in calorie intake if you try to lose weight.

10. Supports blood sugar regulation

The beans are rich in fiber and protein, a combination that supports control of blood sugar. In a study, the researchers found that people who followed a low glycemic index diet rich in legumes (approximately 1 cup per day) for three months saw a reduction in blood sugar (measured by HBA1C), blood pressure and weight.

11. provides proteins for non -speed eaters

People who choose not to eat meat can benefit from eating beans, a precious source of plant proteins. Protein is an essential macronutrient that acts as a building block for muscles, bones, cartilage and skin. Protein is necessary when cells are repaired, as in wound healing. Protein also fights infections and transports vitamins, minerals and oxygen around the body.

What are the nutritional facts for beans?