Beans for Health: The Surprising Health Benefits of Dried Beans

Beans are one of the oldest cultivated and one of the newest health foods. The unique combination of fibers, carbohydrates and vital nutrients make beans a premier source of nutrition. The silly playground songs are right on target. Here are some things about healthy nutrition and beans you may not know.

Beans are high soluble fiber that helps reduce cholesterol. The value of soluble fiber in reducing cholesterol is well known, thanks to the Quaker Oats Company. To reduce cholesterol for a healthy heart, beans are just as effective as oat bran.

Beans are high in potassium and contain good quantities of magnesium along with other vital nutrients. Potassium and magnesium form electrolytes vital in regulating blood pressure. This means beans can help lower high blood pressure reducing the chance of stroke.

Beans are high in protein and carbohydrates, low in fats and calories. This combination with the soluble fiber make beans a great diet food.

The soluble fiber slows the passage of insoluble fiber from the stomach to the intestines allowing the satiated feeling to last longer. If you don't feel hungry you tend to eat less. While in the stomach and small intestines, the complex, low glycemic index carbohydrates in the beans provide a more sustained source of energy. Beans should be a part of any weight loss plan.

The soluble fiber and low glycemic index carbohydrates reduces insulin production. The complex carbohydrates digest into simple sugars in a steady manner regulating insulin production. Just as the sustained energy release is good for dieters it is good for diabetics helping to reduce blood glucose level spikes. These benefits of beans make them perfect for a diabetic diet.

Beans also are high in insoluble fiber that helps cleans your colon of well, you know. Since 80% of women are irregular, beans should be a part of their diet. During the fermentation process in the large intestine, bacteria break down resistant starches producing short chain fatty acids (SCFA). These acids help reduce the occurrence of pre-cancerous lesions. Soluble fibers tend to regulate the passage of insoluble fiber through the colon allowing the entire colon to benefit from the SCFA production. In addition to improving regularity, beans may reduce the risk of colon and rectal cancer.

Beans are high in antioxidants. Studies have shown that antioxidants are great at grabbing cell damaging free radicals in your body. This is believed to reduce aging and cancer risk, possibly even prevent certain types of cancer. Darker colored beans like black beans and red beans are very good sources of antioxidants.

Beans contain phytoestrogen, a vegetable form of the estrogen naturally produced in the body. Phytoestrogen or dietary estrogen helps reduce the risk of breast cancer. There are conflicting studies on the benefits of phytoestrogens, but they generally agree that in healthy women they reduce breast cancer risk. In women with cancer histories they may stimulate tumor growth. Then people with a history of cancer would be more likely to have a recurrence. If you have a history of cancer, consult your physician.

Beans help fight HIV/AIDS. No there is no magic anti-retrovirus in beans, they are just good nutritionally and do contain peptides. They do contain a little nutritional magic. Beans and staples like rice, bread and other starches combine during digestion to make valuable protein. In poorer nations with a high incidence of HIV/AIDS, this low cost protein helps maintain a healthier population. Beans also contain peptides that help inhibit HIV entry into healthy cells. For any AIDS sufferer, the combination of the colon cleansing properties and nutritional value of beans improve digestion.

Beans and bacteria in the large intestine combine to form gas. This is not a bad thing or there would be less humor in the world. Seriously, eating beans regularly helps reduce gas production in the large intestine by letting your digestive tract adapt. Initially, if you are not a bean eater, you will experience more gas with beans or any high fiber food. What happens during the adaption process is a little vague, since there is no change in bacterial fermentation products or bacterial levels. The why may be questionable, but regular consumption of beans will reduce embarrassing gas attacks as mentioned by North Dakota State University agriculture department.

Four to six servings of beans per week are recommended for a healthy diet. As a vegetable, ½ cup of cooked beans is a serving, as a meat substitute, 1 cup is a recommended serving. To get the maximum benefit of this wonder food, eat a variety of beans, peas and nuts. "Beans, beans good for your heart.." and much more.

The author is not a physician or nutritionist. As with any article the reader should review the sources provided and others to determine the validity of the content. This article was submitted for non-payment.

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