Why beans are good for you

Why beans are good for you

By Ahlaam Ali

Published: Thu 15 Mar 2018, 11:00 PM

Last updated: Fri 23 Mar 2018, 8:28 AM

 
Though they are often incorporated in culinary practices across cultures, beans are not often spoken of as superfoods. However, take a look at their characteristics and you're bound to think otherwise. High in complex carbohydrates, they are also rich in vitamins, minerals and proteins. In fact, unlike many protein-dense foods, beans help reduce cholesterol and triglyceride levels.
There are a lot of perks of including beans in your diet. Let me run you through them!
Low in fat
All beans contain roughly 2 or 3 per cent of fat and almost no cholesterol. Of course, how you prepare them makes all the difference. As long as you don't cook them with lots of fat or cream, you will be fine. Including beans in your meal plans is also a great way of consuming protein and carbohydrates without substantial fat content.
Nutrient-dense
Apart from being low in fat and high in protein, beans are a powerhouse of nutrients and minerals like copper, folate, iron, potassium, zinc and magnesium. Most of us do not get enough of these nutrients and adding beans to your meals will enable you to get a more wholesome meal.
Loaded with fibre
The high fibre content in beans is good for you. However, make sure a meal full of beans is accompanied by equal amount of liquids so that they move easily through your digestive system. For those who are sensitive to gluten and/or are looking to lose weight, beans are an ideal replacement for other grains like wheat, barley, oats and rye. If you feel bloated after a meal comprising of lentils, then you need to monitor how your system behaves on at least three occasions after having a meal full of beans. If you're continuously feeling bloated, then you might be intolerant or even allergic to beans.
Blood sugar levels
Since beans get digested slowly, they help keep blood glucose stable, thereby reducing the sense of fatigue and irritability. Due to their low glycemic index, they are a great way to curb those sugar cravings too.
Verdict: Include these power-dense beans in your meals at least three to four times a week to activate the benefits of these fabulously nutritious foods.
wknd@khaleejtimes.com
 




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