Healthy Benefits of Beans and Legumes

Beans, peas, pulses, lentils all belong to the legume family. It is evident from many studies that the legume family facilitates in preventing heart diseases and cancer. Beans and legumes also help in stabilizing the blood-sugar levels. By keeping the cholesterol level low, they also prevent obesity. The varieties of beans and legumes like black beans, dried peas, garbanzo beans, kidney beans, lentils, lima beans, navy beans, pinto beans, soybeans, tofu, etc could be consumed as dietary food. 

A single cup of beans contains 12 – 17 grams of fiber. Some portion of this fiber is soluble while some of it is insoluble fiber. The usual recommended fiber intake per day is around 30 grams. Usually, 10 large potatoes or eight cups of corn is needed for 30 grams of fiber. But, beans and legumes compensate the daily requirement with just 2 cups. Beans and legumes also prevent diabetes. Its high fiber content slows the pace and quantity of sugar progressing towards the blood stream. If a diabetic patient consuming beans and legumes regularly, the possibility for depending on insulin almost reduces by 40%. By controlling the blood and sugar levels, the diabetic patient runs a low risk of heart attacks.

Certain cancers like the pancreatic cancer, colon cancer, breast cancer, prostate cancer, etc can be prevented by including the protein and fiber rich beans and legumes in the regular diet. Ligins or phytoestrogen is a compound of the legume family that exhibit properties similar to estrogen. This may help in reducing estrogen related cancers like the breast cancer. Bioflavonoids are another compound that prevents cancers of the male reproductive system because of the soluble fibers. Compounds like phytates avoid intestinal cancer.

Heart diseases can be prevented by including beans and legumes in the diet as they are mainly able to lower cholesterol level in blood. The bad cholesterol (LDL) level is specially reduced along with the blood-lipid levels. The beans and legumes are rich in fiber content can help in reducing cholesterol levels by approximately20% with just half a cup of dry beans each day.

Beans, lentils and legumes are food sources with high nutrition value and little fat. These are rich in proteins, fiber, vitamins and calcium and are easy to cook within a less time. With high protein contents and little fat, this could make a good substitute for vegetarians who don’t prefer meat as a part of their diet.  Compared to the western countries, the Asian countries are aware of its health benefits and have been consuming these varieties since ages. The reason is also, these are extensively grown in Asia. These foods with soluble fibers are easy to digest and hence could be consumed by anybody.  Beans, lentils, peas and legumes come in a variety of shapes, sizes, colors and flavors could be taken in any form: dried, frozen, fresh and could be included in salads, soups and casseroles. If preserved under proper conditions, these could be stored up to 2 months for packaging.