7 benefits of beans for a simple and healthy diet

Beans are a typical ingredient of Brazilian food. It is present in everyday dishes and also in several recipes. In other words, it’s a very versatile and affordable legume, so there’s nothing better than knowing the benefits of beans, right? So, to understand more about the subject, check out the explanation of nutritionist Dr. Denise Cardoso (CRN-3 56161) on the benefits of beans.

7 benefits of beans for your health

According to nutritionist Denise, the preparation before cooking the beans is essential for better use of nutrients, since “beans have an anti-nutritional factor called phytate. This substance prevents the absorption of nutrients and is responsible for causing gastric discomforts” such as gas and abdominal bloating, for example.

Therefore, the professional recommended: “soak the beans in water for at least 12 hours and change the water before cooking, this is important to reduce phytates.” Below, follow all the benefits of beans:

1. Prevents diseases: the nutritionist explained that the large amount of vitamin K reduces the risk of developing diseases of joint origin “because it contains a significant amount of iron, it is great for preventing iron deficiency anemia”. In addition, the B vitamins, especially vitamin B6, reduce the risk of heart disease.
2. Antioxidant action: “quercetin and flavonoids present in beans can hinder the development of cancer cells”.
3. Relieves PMS symptoms: “its composition has manganese, a nutrient that helps women in PMS and menstrual periods” relieving typical PMS symptoms.
4. Helps control the glycemic index: “due to the property of fibers to reduce the speed of glucose complexes”.
5. Helps in weight loss: Denise points out that the fibers of beans are allies for weight loss “they generate satiety, and thus, reduce hunger. Not to mention that fibers favor intestinal transit and contribute to the balance of the intestinal microbiota”.
6. Improves cholesterol levels: “the presence of phytosterols and saponins favors the reduction of LDL cholesterol, providing a better control of cholesterol levels”.
7. Controls blood pressure: “magnesium, potassium and calcium are nutrients that act in controlling blood pressure”, explains the nutritionist.

Nutri highlighted that it is important to vary consumption between types of beans to obtain a greater variety of nutrients. “An interesting option to make the consumption of beans more complete, in terms of protein, is to associate them with the consumption of cereals, such as the classic Brazilian PF – rice and beans”. This combination of legumes and cereals is interesting, as together they provide “the right amino acid profile”.

bean harm

According to Denise, there are no harms or contraindications in the consumption of beans, but “it is necessary to contemplate the individuality of each being”. However, people with inflammatory bowel diseases, “the consumption of beans may not be interesting, due to the type of resistant starch present in the food, which is not degraded by digestive enzymes and causes greater production of gases”.

For those who feel discomfort or some type of abdominal bloating when consuming beans, Denise recommends reducing consumption, “one option is to consume less of the beans and prioritize the broth”. Or even replace it with another legume, she added.

Finally, Denise left a tip: “to improve the absorption of iron, it is interesting to consume beans together with a source of vitamin C. It is advisable to squeeze ½ lemon in the food or eat a fruit rich in vitamin C after a meal, such as oranges. , tangerine and kiwi”.

Did you see how this everyday ingredient is rich in nutrients and is good for health? And if you want to enjoy all the benefits of beans, check out these delicious bean soup and white bean salad recipes and have several options for your weekly menu.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.