Beans are nutrient-dense, delicious, diverse, filling, cost-effective and easy to store. They’re also linked to a reduced risk of some diseases – and your gut bacteria love them. So, why not eat more?
Beans are seeds from the Fabaceae family, and they’re more than just a legume. They’re enjoyed in
dishes across the world because they’re versatile, nutrient-dense, and readily available.
Filled with protein and fibre, beans also contain a suite of essential nutrients, like iron, zinc, magnesium, and folate.
They’re also rich in plant compounds called polyphenols, which support your gut health.
All of these qualities make beans a staple. So, whether you're sprucing up a salad or adding substance to a stew, beans will give you
an extra nutritional boost.
There’s a wide variety of beans, each with a unique flavour, texture, and nutritional profile. Some of the most popular types include: Cannellini beans, soybeans, kidney beans broad beans, butter beans and chickpeas.
Some of the health benefits associated with regularly eating beans....
Cardio Vascular Health
Research shows that beans can have a
positive impact on heart health. Their fibre, potassium, folate, and antioxidants can lower blood pressure and reduce cholesterol levels, which may decrease the risk of heart disease.
Digestive Health
The fibre in beans may help us maintain a healthy weight while promoting regular bowel movements and improving overall digestive health.
Beans can help gut bacteria access the nutrients they need — like starch and fibre — more easily. It’s
especially true when we eat beans whole, not blended. This access supports beneficial bacteria in the gut, like species of Bifidobacterium.
Blood Sugar
Beans have low glycemic index scores, which means they don’t cause large blood sugar responses.
Microbiome
Beans contain prebiotic compounds, like fiber, which feed your gut bacteria. This may help protect against certain diseases by supporting your
gut microbiome.
How To Eat More Beans ...
Since following the Placebo Diet and the Colour Code system I am certainly more bean focused with several meals across my week, especially on 'veggie' only days. Beans are so versatile and can be used in salad, soups and stews. They can be added to rice and lentil dishes, for taste and texture, evened pureed to make dips and added to smoothies for added nutrition.
In
Conclusion...
Beans are nutrient-packed and versatile. They offer a range of health benefits, from supporting heart health to promoting good digestion.
Beans are an excellent addition to any diet, and the many varieties can be enjoyed in countless ways.
p.s Try the very yummy bean recipe in this weeks food matters!
