Health benefits of eating beans: Dietitian's advice

Beans are considered a staple food in "blue zones" — regions of the world, such as Okinawa, Japan, Sardinia, and Italy, where people tend to live much longer. In these areas, people often consume beans and legumes daily.

Reduces cravings for sweets

Dietitian Sarah Otto explains that eating beans can help curb sugar cravings and make it easier to make healthier food choices.

If you're consuming more added sugar than you'd like, incorporating more beans into your diet could be a smart step.

Diets that include beans are not only richer in calcium, fiber, iron, magnesium, potassium, and vitamin E, but they also contain less added sugar.

Beans lower cholesterol levels

People with high cholesterol may also want to include more legumes in their diet.

A 2021 study showed that consuming one cup (180g) of canned beans daily significantly reduced LDL cholesterol levels in individuals with high cholesterol.

Beans are a great source of fiber, a nutrient that many people don't get enough of.

Aids in weight loss

Eating beans may also benefit those trying to lose weight, partly because they are high in fiber, protein, and carbohydrates, which help keep you full longer.

Good for the gut

Prebiotic fibers in beans nourish beneficial gut bacteria. Improving gut health impacts immunity, hormonal balance, mood, skin health, and, of course, digestion.

Beans contain a special type of carbohydrate known as resistant starch.

Instead of being digested in the small intestine, it ferments in the colon, producing short-chain fatty acids that support a healthy microbiome and may offer other health benefits.

Protects against certain types of cancer

While genetics play an important role in determining cancer risk, adding more beans to your diet can also be beneficial.

A 2023 study found that consuming beans was associated with improvements in the gut microbiome and a reduced risk of recurrence among individuals previously diagnosed with colorectal cancer.

Beans can reduce chronic inflammation

Consuming beans may help reduce inflammation markers, lowering the risk of chronic diseases.

Beans are plant-based foods rich in anti-inflammatory antioxidants and polyphenols. These important compounds help prevent cell damage from oxidative stress and reduce inflammation throughout the body.

Registered dietitian Stephanie Wells adds that eating beans may also lower the risk of developing chronic conditions such as heart disease, insulin resistance, and polycystic ovary syndrome.

Rich in nutrients

Beans are packed with vitamins, minerals, and other essential nutrients. In addition to a balance of protein, fiber, healthy fats, and carbohydrates, beans are also rich in potassium, copper, phosphorus, iron, B vitamins, and other important micronutrients.

Phytochemicals and plant-based antioxidants are other nutritional benefits of eating more beans.

Moreover, beans have a low glycemic index, meaning they cause a slower and smaller rise in blood sugar levels compared to high-glycemic carbohydrates.

Since beans are high in fiber and protein, adding them to meals can also help slow the absorption of sugar into the bloodstream. This makes them an excellent option for most people with diabetes.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.