benefits of beans

Benefits of Beans

41. Common varieties of beans
Most beans are high in soluble fiber, folate, magnesium, potassium, and protein. Common varieties of beans include black beans, kidney beans, lima beans, navy beans, pinto beans, white beans, soybeans (edamame), and garbanzo beans (chickpeas). Cooked beans will keep fresh in the refrigerator for about three days if placed in a covered container.
42. white beans are a good nondairy source of calcium
white beans are a good nondairy source of calcium, they can help maintain strong bones and fight PMS symptoms. Theyre also rich in quercetin, an anti inflammatory antioxidant that helps prevent and manage arthritis and guard against memory loss. Store dried beans in an airtight container in a cool, dry and dark place where they will keep for up to 12 months.
43. Green beans contain excellent levels of vitamin A
Green beans contain excellent levels of vitamin A, and health promoting flavonoid poly phenolic antioxidants such as lutein, zea xanthin and
44. Snap beans are a good source of folates
100 g fresh beans provide 37
45. Beans contain healthy amounts of minerals
Beans contain healthy amounts of minerals ? like iron, calcium, magnesium, manganese, and potassium, which are very essential for body metabolism. Manganese is a co factor for the antioxidant enzyme, superoxide dismutase, which is a very powerful free radical scavenger. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.
46. Beans are a super healthy
Beans are a super healthy, super versatile and super affordable food. Beans are high in antioxidants, fiber, protein, B vitamins, iron, magnesium, potassium, copper and zinc. Eating beans regularly may decrease the risk of diabetes, heart disease, colorectal cancer, and helps with weight management. Beans are hearty, helping you feel full so you will tend to eat less.
47. Safety profile
Beans contain oxalic acid, a naturally occurring substance found in some vegetables, which, may crystallize as oxalate stones in the urinary tract in some people. People with known history of oxalate urinary tract stones are advised against eating vegetables belong to Brassica and Fagaceae family. Adequate intake of water is, therefore, advised to maintain normal urine output to minimize the stone risk. (Medical disclaimer).
48. Dry beans
Dry beans are nutrient dense in that the amount of nutrients provided per calorie is particularly high. Increased intake will provide nutritional benefits to the diet, and may help to reduce disease risk and enhance longevity. In a recent multicultural study, the consumption of beans was shown to be the only dietary component related to longevity.
49. Dry Beans Provide Complex Carbohydrates
Sixty to 65% of the calories in dry beans are from carbohydrates, predominantly in the form of starch, resistant starch, and small amounts of non starch polysaccharides. Dry beans have a low glycemic index, with values varying from 27 42% relative to glucose and 40 59% relative to white bread. The reduced glycemic index of dry beans helps reduce the glycemic load of the diet when served in a mixed meal. The properties of the carbohydrates found in dry beans, along with their fiber content, make them ideal foods for the management of abnormalities associated with insulin resistance, diabetes and hyperlipidemia.
50. Dry Beans are Nutritionally Rich
Dry beans vary considerably in flavor, size, color, and shape, their nutritional composition is remarkably similar. (Table 1 provides an example of the nutrient content of cooked dry beans.) They are packed with protein, carbohydrates, vitamins and minerals, and are low in fat. One half cup of cooked dry beans contains approximately 115 calories and provides 8 grams of protein. In addition to macronutrients, vitamins and minerals, dry beans contain several types of phytochemicals. They are rich in lignans, which may play a role in preventing osteoporosis, heart disease, and certain cancers. The flavonoids in beans may help reduce heart disease and cancer risk. The plant stanol esters, or phytosterols, contained in dry beans may help reduce blood cholesterol levels.