Beans are an often neglected plant-based protein source that are versatile, budget-friendly and delicious! To help convince you to incorporate more beans into your diet, here is a breakdown of some of their many health benefits.
High in fibre
A majority of people do not consume the recommended amount of dietary fibre each day. Fibre is important for digestive health and maintaining a healthy weight. Cooked beans contain, on average, about 16 grams of fibre per cup, meaning that they are a great way to increase your fibre intake.
Low fat
Beans naturally contain only about 2-3% fat, which means that they are a good option for those who are looking to cut down on the amount of fat in their diet.
Full of protein
A diet buzzword at the moment is ‘protein’, and beans pack plenty. Cooked beans have an average amount of 14 grams of protein per cup. This means that you do not have to give up on your protein goals when opting for plant-based options.
Help balance blood sugar
Beans comprise complex carbohydrates and they are low GI. They, therefore, digest slowly and keep your blood sugar stable helping you to avoid spikes and dips in blood sugar that can cause tiredness and cravings.
Keep you full
As mentioned above, beans have the benefit of digesting slowly. This means that they are slower to metabolise than other foods and will keep you satisfied and fuller for longer.
Filled with nutrients
We’ve already mentioned the benefits of fibre and protein, but beans contain even more goodness. Beans are filled with vitamins and minerals like copper, manganese, phosphorous, zinc and many more, making them a powerhouse of nutrition.
Good for your heart
Beans have been shown to lower LDL cholesterol and are a source of both magnesium and potassium. LDL cholesterol is generally referred to as ‘bad’ cholesterol since it is the type of cholesterol that builds up in your blood vessels. Magnesium and potassium are essential minerals for efficient functioning of your heart; however, most people do not consume sufficient amounts of these minerals in their diets.
Source of iron
Iron is essential for the movement of oxygen around your body, and lowered iron levels can lead to fatigue and susceptibility to illness. Despite being a plant-based source of protein, many types of beans actually have a higher iron content than beef.
Filled with folate
Folate is a B-vitamin which is essential for the formation of red blood cells as well as cell growth and function. Just one cup of beans can provide you with over half of your daily recommended amount of folate!
TRY THIS: Herb-crumbed baked beans
https://www.foodandhome.co.za/recipes/herb-crumbed-baked-beans
Butter bean mash with mushrooms & salvia oil
Featured image: Tijana Drndarski via Unsplash
