Are Beans Legumes? What are the Health Benefits of it?

Are Beans Legumes

Many of us often ask are beans legumes? Or vegetables?  Basically, these are legumes. People worldwide use these versatile seeds as vegetables. These are cheap in price but rich in protein of plants. We like to use them in various recipes. We can fry, boil, dry, frize, and bake them to make different dishes. Animals also take these easily available legumes as food.

What are the types?

There are many kinds of beans around us. Some names are-

  1. White beans
  2. Black-eyed peas
  3. Green peas 
  4. Split-green peas
  5. Split-yellow peas
  6. Soybeans
  7. Lima beans
  8. Kidney beans
  9. Garbanzo beans
  10. Navy beans
  11. Pinto beans
  12. Red beans

Health Benefits of Beans

Regular intake of various beans can provide us long-term health benefits. This popular food has some rich values for a human body, for example-

Nutrition: We can notice the unique nutritional values of beans. It contains proteins of animals. Legumes can cover the need for amino acid and the nutrition of our bodies. So, it is good for vegetarian people also to fulfill their needs.

Antioxidant: It is a need of good health. Colorful beans provide antioxidants to our bodies. These beans are available in the market. But we should not cook or process them in typical ways. Thus, we may lose the natural values of them.

Vitamins and Minerals: Beans contain different types of minerals for human health. Vitamins or folate are essential to make blood cells. Again, we can get iron, molybdenum, copper, etc. from this food. So, eating legumes regularly can fill the lacking of vitamins and minerals.

Fiber: Fibers are important for our digestive system. It helps to destroy the bad cholesterol in the human body. Seeds are a great source of it and we should not ignore these advantages. 

If we boil 100g kidney beans then it will give us-

Calories  127
Water 67%
Protein 8.7 grams
Carbs 22.8 grams
Sugar  0.3 grams
Fiber  6.4 grams
Fat 0.5 grams

 

If we boil 100g soybeans then it will contain-

Calories  173
Water 63%
Protein 16.6 grams
Carbs 9.9 grams
Sugar  3 grams
Fiber  6 grams
Fat 9 grams

 

Half cup or 80g green peas contain-

Calories  162
Cholesterol 0 grams
Protein 4 grams
Sodium 58 mg
Sugar  4 grams
Fiber  4 grams
Fat 0 grams
Vitamin A 34%
Vitamin C 13%
Calcium 2%
Iron 7%

 

Which Health Risks Beans can Reduce?

 

Diabetes- We know it as a silent killer disease. But, it is not an uncommon problem nowadays. The good news is that beans can help us to remain diabetes-free. The fibers, carbohydrates that legumes contain are enough to prevent the disease. Our stomachs digest these foods slowly. Thus, it improves the management of blood glucose in our bodies. The proper regulation of insulin levels can decrease the risks of diabetes.

Cancer- Some researchers say that beans may fight against cancer cells. It contains many anti-inflammatory and antioxidant properties. These things work to prevent developing different cancers. Many studies are ongoing in this fact.

Overweight problem- We digest these foods in a slow process. So, regular intakes of legumes give us a feeling of fullness. Starches, fibers please our stomachs every time. That is why we do not eat very often and gain extra weight. So, we should plan our diet with beans to stay away from obesity.

Celiac disease- The sickness is sensitive to foods with gluten. Wheat, rye, different supplements, toothpaste, etc. contain gluten. But if the patients avoid the foods they may suffer from vitamin deficiencies. Again, beans are gluten-free foods. So, without any doubt beans can also work in these cases.

Heart disease- 

High cholesterol or bad fats are unhealthy for the human body. We can find meat proteins and dietary fiber in legumes. These can balance the levels of cholesterol. So, we should plan our diet with these safe foods. It can take away the tension of cardiovascular problems.

Diseases of the gut- We sometimes suffer from digestive problems. Imbalance in the immune system also gives us troubles. Beneficial bacterias are necessary for this kind of disease. Doctors believe that beans keep these functions active. These foods help in the growth of helpful bacterias.

 Are there any downsides?

 

Problem of gas: People sometimes do not want to eat seeds on a regular basis. The reason is the gas problem. This sickness produces serious pain sometimes.  But, there are also solutions, for example-

  • We should drink enough water daily.
  • Medicines for gas are helpful.
  • We can soak dry beans in hot water before cook etc.

Incomplete meal: We cannot eat one cup of legumes as a full meal. It will not give us all the necessary proteins. So, for enough protein, amino acids, and vitamins other foods are essential.

Digestive problem:

Human body cannot absorb all kinds of irons. Some beans contain a high amount of non-heme iron. These are difficult for us to absorb and then create troubles. That is why we may eat legumes along with meat. We also can try different recipes with seafood and poultry. 

Legume allergy:

This is a common problem for many of us. Human bodies with this sickness consider legumes as a toxin. Peanuts are more allergic to those allergic foods. Skin irritation, asthma, vomiting, and many other symptoms may occur. So, if anyone notices any of these then they should consult doctors. According to doctors’ suggestions, they may eat the foods. 

Cooking time fact: People need to follow the soaking formula every time before cooking beans. But, this is time-consuming. So, the fact is we have to prepare and plan everything to cook beans. It is a downside for sure. 

Blood pressure and heart disease: In these modern busy times everybody prefers ready foods. So, sometimes people buy cans of beans. These legumes contain sodium a lot. It can lead to diseases like high pressure and heart problems. Everybody must rinse and drain well before cooking those seeds.

So, this is clear that if beans legumes or not. We now start to eat them without hesitation. Besides many unhealthy matters, we must not ignore the advantages of it.

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