9 Healthy Reasons To Eat Your Beans (legumes) Everyday

healthful benefits of beans and legumes

You know, I have always liked beans. But, no one in my family likes them. This is weird to me. But, everyone is different and you have to live with it. Yet, at the same time, my wife has been eating more fruits and vegetables than she ever has. We can change only when we are ready.

I always used to love making chili and beans with hamburger and that frozen brick of chili mix that was so loaded with all the bad fat. I said goodbye to that, but I do miss it. It tasted great when it was so oily and salty and full of greasy cholesterol filled meat! I used to eat it with sour dough bread with butter.

If you want to get healthier through eating, you must know what food will make you healthier. My site is about why plant based whole food has health and weight loss benefits. I always try to back up what I say as a layman with cited research.

‘Dried beans (often referred to as grain legumes) may contribute to some of the health benefits associated with plant-based diets. Beans are rich in a number of important micronutrients, including potassium, magnesium, folate, iron, and zinc, and are important sources of protein in vegetarian diets. In particular, they are among the only plant foods that provide significant amounts of the indispensable amino acid lysine. Commonly consumed dried beans are also rich in total and soluble fiber as well as in resistant starch, all of which contribute to the low glycemic index of these foods. They also provide ample amounts of polyphenols, many of which are potent antioxidants. Intervention and prospective research suggests that diets that include beans reduce low-density lipoprotein cholesterol, favorably affect risk factors for metabolic syndrome, and reduce risk of ischemic heart disease and diabetes [1 ncbi.nlm.nih.gov/pubmed/24871476]’.

Throughout this site you will read why there are healthful benefits to becoming a vegetarian and vegan. But, when you adopt a whole food plant based diet you will likely find it superior. Why? Because vegetarians and vegans eat some of the wrong foods which are notoriously unhealthful.

‘Although, I am not a purist in my diet, I do know that eating potato chips and drinking sodas (which qualify as vegan and vegetarian) do not bring healthful results like drinking a green smoothie and eating a green leafy salad’ ~ your author

One cancer prevention recommendation I frequently hear of is to eat beans and whole grains everyday. Not every week or month, but today, tomorrow and the next day. Why do so?

What’s in our beans? 

  • Protein
  • Zinc
  • Iron
  • Fiber
  • Folate
  • Potassium
  • No cholesterol
  • Low sodium
  • Low in saturated fat

Beans are a legume like chickpeas, lentils, soybeans and split peas. You can make hummus out of garbanzo or chickpeas, pea soup out of split peas and even eat tofu made from soybeans. I eat all these including my favorite, pinto beans.

Source- 1 URL ncbi.nlm.nih.gov/pubmed/24871476
Website Title The American journal of clinical nutrition
Publication Month July
Publication Year 2014
Access Day 21
Access Month november
Access Year 2019
Article Title Nutritional and health benefits of dried beans

Note- before you change your diet consult your doctor.

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