Beans are an all around great addition to your diet because of the many health benefits that come with them. They have been apart of human’s diets for thousands of years. Nowadays beans are a staple in many dishes and for good reason. There are so many different things you can do with beans. They can be made into anything from bean burgers, to beans dips, and even bean brownies! Plus, when you buy raw, uncooked beans, they are budget friendly.

Not only are they extremely versatile, beans are nutrient dense and should be regularly a part of your diet. In fact, I try to include beans into my diet daily (if not more). They are rich in nutrients, vitamins, and minerals. The nutrition and health benefits of beans are very important, especially to those considering or who have a plant-based diet. Here are just some of the health related benefits of beans.

Reduces Risk of Heart Disease

Beans have the ability to reduce the risk of heart disease. This being because they lower your cholesterol. A high cholesterol is one of the leading factors in causing heart disease. Beans are therefore great for reducing your risks of developing and treating coronary artery disease and help to keep your heart healthy.

Source of Plant-Based Protein

The infamous and most common question anyone who is plant-based or vegan gets is something along the lines of “Where do you get protein?”. Well, beans are one of the largest sources of protein in a plant-based diet. They are high in amino acids in which link together, building protein. Getting enough protein in essential in a healthy diet.

Here are the beans containing the highest amounts of protein per cup:

Mung Beans – 49g
Kidney Beans – 43g
Pinto Beans – 41g
Black Beans – 39g
Adzuki Beans – 39g

Helps Prevent Cancer

Beans contain phytochemicals, which are naturally occurring plant chemicals that have been proven to help fight and prevent cancer cells in many different ways. They slow down the rate at which cancer cells grow, prevent and repair cell damage, and block the things we eat from becoming carcinogens, among other things. As a result, beans should be abundant is everyone’s diet in order to fight against and prevent cancer.

Source of Fiber

Beans are also a great source of fiber. Getting adequate amounts of fiber is very important. Because of the high amount of fiber in beans, you will have better digestion as well as feeling fuller longer. Feeling fuller longer helps you to lose and maintain a healthy weight.

Beans also help to control blood sugar levels as the high fiber content slows down the rate at which sugar is absorbed. This means that a diet including foods high in fiber beans is good for those with diabetes.

High in Antioxidants

Antioxidants are very important in disease prevention. They help prevent and minimize free radicals from damaging the body. Free radicals contribute to different diseases and cancer. They are formed when you are exposed to different things such as cigarette smoke, excessive exposure to the sun, fried food, pollution, and pesticides. The abundant antioxidants in beans helps to fight against these free radicals and protect your body. It is extremely important to get enough antioxidants and beans are a great source.

Tips When Cooking Beans

Soak beans the night before cooking them. This will help to remove the indigestible sugars and reduce bloating and gas after eating them. Put them into a bowl and fill it up with water well above the beans as they will soak up the water and expand. After soaking them over night, drain and rinse them.
Use an instant pot. This has been such a time saver when it comes to cooking beans. When it comes time to cook them, we just press the ‘bean’ button. We will then just let them pressure cook while preparing the rest of the meal.
Soak and cook more than needed for that meal and freeze for later. This allows for easy dinners and a back up in case you forgot to soak them the night before, with no extra work.