8 Health Benefits of Beans

In Brazil, rice and beans constitute not only the basis of the daily diet, but also a cultural symbol of unity and gastronomic diversity. However, beyond their cultural and culinary value, beans have a nutritional richness that elevates them to superfood status, offering health benefits as varied as any that exist. Therefore, below, discover the 8 benefits of including this type of legumes in your diet!

1. Improve cardiovascular health

Black beans are rich in antioxidants, such as anthocyanins, which give them their characteristic dark color, and help reduce inflammation and oxidative stress, factors associated with heart disease. The significant presence of soluble fibers also helps to lower LDL cholesterol levels, making this food an excellent option to include in your diet.

“A good diet helps control blood pressure, blood glucose levels, cholesterol, by reducing LDL (bad cholesterol) and increasing HDL (good cholesterol). It helps anyway [você] to always maintain an adequate weight, as well as improve sleep and mood”, says cardiologist Dr. Roberto Yano.

two. They work to fight anemia

Iron is essential to prevent and help fight anemia, and beans, especially black and carioca ones, are precious sources of this mineral. Iron deficiency anemia, common among women and children, can be resolved by regularly including these beans in the diet, especially if accompanied by sources of vitamin C, which optimize its absorption.

3. Helps with glycemic control

Black-eyed peas are especially beneficial for people suffering from diabetes type 2, due to its low glycemic index. These types of beans release blood sugar more slowly, helping to control glucose levels and prevent spikes after meals.

4. Strengthen the nervous system

Rich in thiamine (vitamin B1), adzuki beans are good for the health of the nervous system. This is because it is essential for brain function and the formation of neurotransmitter molecules, which can help prevent disorders such as depression and anxiety.

5. Promote digestive and intestinal health

Beans, in general, are rich in fiber, but white beans stand out for their high content of resistant starch, which acts as a prebiotic, nourishing the beneficial bacteria in the gut. This not only improves digestive health, but also strengthens the immune system and may reduce the risk of certain types of gastrointestinal cancer.

“The fibers present in foods help keep the body in balance. They absorb excess and help eliminate toxins. They prevent constipation and intestine-related diseases, help lose weight and prevent cardiovascular diseases”, explains the nutritionist Fernanda Sobral.

6. Helps with weight control

All types of beans can be excellent allies in weight loss and weight control thanks to their high fiber and protein content. They promote a prolonged feeling of satiety, helping to reduce total calorie intake. Red kidney beans, for example, are particularly rich in protein, useful for those trying to maintain muscle mass while eliminating fat.

“Because they are food [os feijões] Very fibrous, they slow down the absorption of the meal, which is positive because they reduce appetite and the release of hormones that make us gain weight”, says nutritionist Fernando Castro.

7. They work to prevent tooth decay

Surprisingly, all beans, when prepared correctly, can help prevent tooth decay. The cooking process in fluoride-treated water allows these grains to absorb and then release the substance, strengthening tooth enamel.

8. Source of high quality protein

Beans are an excellent source of vegetable proteins, making it a healthy option for vegetarians and vegans. Proteins “are responsible for the formation and maintenance of cellular tissues, muscle synthesis, antibodies, enzymes, hormones, neurotransmitters, the transport of substances throughout the organism and are a source of energy,” he explains Alessandra Luglio, nutritionist and coordinator of the nutrition department at the Brazilian Vegetarian Society.