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Beans: What are the Benefits, and What is the Healthiest Beans and Legumes?


What is Beans:

Beans categorize as vegetables for human or animal food, and it can be cooked in many different ways. There are a lot of ways to eat beans, including baking, frying, boiling, and others. Also, beans are food that contains high nutrition. They are high in complex carbohydrates, folate, and iron. Besides, beans also have huge amounts of fiber and soluble fiber.

 

The benefit of Beans:

- Beans contain a lot of fiber
Fiber has various health benefits, including weight loss, improved digestive system, reduced constipation, and so on. Also, fiber helps your body stay full and do not feel hungry all the time.

- They have protein
Beans are a great alternative choice for vegetarians. Since it provides low-fat, low-calorie protein to people. Also, 1/2 cup of beans provides 7 grams of protein, which is the same amount as in 1 ounce of chicken, meat, or fish.

- Good for heart health
Studies show that beans can lower LDL “bad” cholesterol. Trying to eat a diet rich in beans will be beneficial for your heart. Besides, beans are great sources of potassium and magnesium, key minerals for the heart.

- Control of diabetes
Consuming lots of different kinds of beans helps prevent diabetes and helps control high blood sugar. Because beans contain complex carbohydrates and protein, they a digested slowly. In this way, beans keep blood glucose stable.

- They are nutrient-rich
Beans provide nutrients including antioxidants, vitamins, and minerals, such as B vitamins, iron, magnesium, potassium, zinc, and folate. The Body uses iron to make blood proteins that help move oxygen around your body. Beans also contain a large amount of magnesium which helps the body making protein an bone.

 

Healthiest Beans and Legumes

1. Chickpeas
2. Lentils
3. Peas
4. Kidney beans
5. Black beans
6. Soybeans
7. Pinto beans
8. Navy beans
9. Peanuts


Beans and legumes are great sources of protein, vitamins, and other minerals. Also, it is food that easy to cook! Especially they are vegetarians friendly because they are a great replacement for meat as a source of vegetarian protein.
Studies show that they can help reduce blood sugar, improve cholesterol levels, and help maintain a healthy gut.

 

List of High Protein Beans

The current daily value (%DV) for protein is 50 grams per day. Most beans provide 29-36% of the DV for protein per cup cooked.
Here is the list of beans contain high protein (ranked from high to low)
1. Boiled Soybeans (Edamame) - Protein per Cup: 31.3g (63% DV)
2. Lentils - Protein per Cup: 17.9g (36% DV)
3. Large White Beans - Protein per Cup: 17.4g (35% DV)
4. Cranberry (Roman) Beans - Protein per Cup: 16.5g (33% DV)
5. Split Peas - Protein per Cup: 16.3g (33% DV)
6. Pinto Beans - Protein per Cup: 15.4g (31% DV)
7. Kidney Beans - Protein per Cup: 15.3g (31% DV)
8. Black Beans - Protein per Cup: 15.2g (30% DV)
9. Navy Beans - Protein per Cup: 15g (30% DV)
10. Lima Beans - Protein per Cup: 14.7g (29% DV)






Reference:

Bean, Wikipedia https://en.wikipedia.org/wiki/Bean

9 Reasons You Should Eat More Beans, health, Rachel Swalin, 2020, August 10. https://www.health.com/food/9-reasons-you-should-eat-more-beans?slide=6baabc2b-1a3c-4f11-b747-d0305f4c27e8#6baabc2b-1a3c-4f11-b747-d0305f4c27e8

11 Health Benefits Of Beans, Huffpost, Bonnie Taub-Dix, 2012, August 20. https://www.huffpost.com/entry/beans-health-benefits_n_1792504

Why Beans Are Good for Your Health, WebMD, Medically Reviewed on 2020, August 26. https://www.webmd.com/diet/ss/slideshow-why-beans-are-good-for-health

The 9 Healthiest Beans and Legumes You Can Eat, Healthline, Ruairi Robetson, 2017, December 1. https://www.healthline.com/nutrition/healthiest-beans-legumes#section1


Top 10 Beans and Legumes Highest in Protein, Myfooddata, Daisy Whitbread, 2020 June 27th https://www.myfooddata.com/articles/beans-legumes-highest-protein.php