Beans and legumes are the fruits of a plant family called ‘Fabaceae’. They are commonly eaten around the world and are an excellent source of fiber, protein and vitamin B.
They are also a great replacement for meat as a source of vegetarian protein. Beans offer a number of potential health benefits, including reducing cholesterol, providing proteins for energy, decreasing blood sugar levels and increasing healthy gut bacteria due to their high nutrient content.
Here are some some beans PACKED with nutrients and other benefits:
Chickpeas are also known as ‘garbanzo beans’ are rich in essential nutrients, such as fiber, protein and iron, with one cup of cooked chickpeas containing:
- 44.7g of carbs
- 14.4g of protein
- 12.5g of fiber
Chickpeas are commonly used in salads, and often roasted or used as a snack such an all time favorite - HUMMUS. They can help reduce risk of heart disease and cancer. Chickpeas can also help people maintain their blood sugar levels, reduce weight. Eating chickpeas are particularly beneficial at reducing blood sugar, improving blood cholesterol levels, and increasing insulin sensitivity as compared to other high-carb foods.
Numerous studies prove that diets containing chickpeas may also help improve bowel function and reduce the number of bad bacteria in the intestines. Your gut and the beneficial bacteria within it play an important role in many aspects of your health, so eating foods that contain gut-friendly fiber is an absolute MUST.
Black beans are the staple food of Central and South America. Similar to other beans, black beans are also a great source of fiber, folate, and protein.
Cooked black beans contain: (per cup)
- 15g of fiber
- 41g of carbs
- 15.24g of protein
Black beans share similar benefits as other beans through assisting in reducing the risk of diabetes and weight gain. Due to this foods lower glycemic index, the rise of blood sugar levels are exponetially diminished when compared to simper carbohydrates.
Edamame beans also are known as soybeans, and are commonly used in many parts of Asia in different forms, such as tofu. A legume that contains omega-3 and omega-6 fatty acids. People consume edamame beans raw, cooked, or in the form of tofu.
These beans are very high in protein, which makes them an excellent choice for vegans and vegetarians.
Cooked edamame beans contain: (per cup)
- 18.4g of protein
- 8g of fiber
- 13.8g of carbs
Additionally, edamame beans also contain high levels of antioxidants called isoflavones, which are responsible for many other health benefits.
Some scientific evidence support claim that edamame beans may help reduce the risk of stomach cancer and other gastrointestinal cancers. Researchers believe that isoflavones are responsible for this effect.