5 Health Benefits of Beans

Beans are nutritional powerhouses packed with protein, fiber, B vitamins, iron, potassium, and are low in fat; but this mighty food can also pose potential health risks.

-Beans can prevent heart disease. Studies have shown that people who eat more legumes have a lower risk of heart disease, and the phytochemicals found in beans might be partially to thank, since they protect against it.

-Beans can fight cancer, Beans contain a wide range of cancer-fighting plant chemicals, specifically, isoflavones and phytosterols which are associated with reduced cancer risk.

-Beans can lower cholesterol. Beans provide the body with soluble fiber, which plays an important role in controlling blood cholesterol levels. Studies find that about 10 grams of soluble fiber a day—the amount in 1/2 to 1 1/2 cups of navy beans—reduces LDL cholesterol by about 10 percent. Beans also contain saponins and phytosterols, which help lower cholesterol.

-Beans can help you lose weight. A serving of beans will help you feel full more quickly, because the rich fiber content fills your stomach and causes a slower rise in blood sugar. That should stave off hunger longer and give you a steady supply of energy.

-Beans can help manage diabetes. Beans are a diabetes sufferer's superfood! The balance of complex carbohydrates and protein provides a slow, steady source of glucose instead of the sudden surge that can occur after eating simple carbohydrates.

-Beans can cause migraines. Some legumes can trigger migraines or an allergic reaction in some people. If this happens, talk to a doctor and eliminate the culprit from your diet.

-Beans can raise blood pressure. f you take a monoamine oxidase (MAO) inhibitor to treat depression, avoid fava beans because they can interact with your medication and raise blood pressure.