Impressive health benefits of beans A series of PresentationByMr. Allah Dad Khan former DG Agriculture Extension KP Province and Visiting Professor the University of Agriculture Peshawar allahdad52@gmail.com

3. Beans
Beans provide myriad health benefits, and they fit
into several different food groups: Although they are
rich in complex carbs like breads and starches, as a
plant-based food, they feel right at home in the
vegetable group, offering an array of vitamins,
minerals and antioxidants, like their veggie
companions. They can also hold their own in the
protein group, supplying protein aplenty. Unlike
some other members of this group, beans provide
little to no fat and are cholesterol-free. In fact, beans
actually lower cholesterol and triglyceride levels
instead of potentially causing them to increase, as
some animal proteins have been shown to do.

5. 1.Beans Are Heart-Helpers
Beans are “heart
healthy” because they
contain an abundance
of soluble fiber, which
can lower cholesterol
and triglyceride levels. If
you prefer canned
beans, you can ditch up
to 40 percent of the
sodium by rinsing them
in water.

6. 2.Beans Are Low In Fat
Most beans are about 2
to 3 percent fat, and
contain no cholesterol,
unless they’re
processed or prepared
with other ingredients,
such as lard. (Check
labels to see what else
may be in the package
or can.)

7. 3.Beans Pack Protein
The Dietary Guidelines for
Americans say we should
be eating more plant
proteins. About 1/2 cup of
beans provides 7 grams
of protein, the same
amount as in 1 ounce of
chicken, meat or fish.
Vegetarians, vegans and
individuals who seldom
eat meat, poultry, or fish
could count on beans as
an alternative choice.

8. 4.Beans Balance Blood Sugar
With a low glycemic
index, beans contain a
beautiful blend of
complex carbohydrates
and protein. Because of
this, beans are digested
slowly, which helps
keep blood glucose
stable, and may curtail
fatigue and irritability.

9. 5.Beans Cut Cancer Risk
Scientists recommend
that adults consume 3
cups of beans per week
to promote health and
reduce the risk of
chronic diseases, like
cancer. That owes to
their abundance of fiber
and antioxidants.

10. 6.Beans Will Move You
Filled with fiber, beans can
promote regularity by preventing
constipation. To maximize your
meal, be sure to accompany high-
fiber foods with ample fluids, like
still or sparkling water. Weighing
in at 5 to 8 grams of fiber per 100
grams (3 ounces), beans are ideal
for those who are sensitive to
gluten, a natural protein found in
products containing wheat, rye,
barley, and sometimes oats. If you
do have food allergies, however,
check the food label or contact
the manufacturer to be sure the
product is safe.

11. 7.Beans will Satisfy You
Because beans are
metabolized more
slowly than other
complex carbs, they
may aid in weight loss
by keeping us feeling
full without being
excessively high in
calories.

12. 8.Beans are Convenient
Canned, frozen or dry,
beans are a breeze to
purchase, prepare, and
store. They even come
in flour form.

13. 9.Beans Are Wallet-Friendly
Beans can are the least
expensive source of
protein, especially when
compared to fresh
meat.

14. 10.Beans Are Nutrient-Rich
Aside from protein, complex
carbs and fiber, beans contain
a powerhouse of nutrients
including antioxidants, and
vitamins and minerals, such as
copper, folate, iron,
magnesium, manganese,
phosphorous, potassium and
zinc. The Dietary Guidelines
for Americans refer to many of
these important nutrients as
“shortfall nutrients,” meaning
most of us aren’t getting
enough of them. Beans can
help you step up to a more
complete plate.

15. 11.Beans Are Versatile
They can be incorporated
into a main dish (chili), side
dish (rice and beans),
appetizer (soup) or snack
(dip). It’s easy to be creative
when you have kidney
beans, pinto beans, black
beans, lima beans, black-
eyed peas, garbanzo beans
(chickpeas), split peas and
lentils in your pantry. Take
advantage of their various
shapes, sizes and colors
when planning meals.

16. 12.Beans pack a lot of fiber
Fiber helps your body feel full, so you
don't need to eat as much throughout the
day. While current dietary guidelines
recommend women get about 25 grams
of fiber a day, many fall short. On
average, women consume just 12.1 to
13.8 grams a day. Look to beans to help
you reach your goal. Just a half cup of
cooked navy beans contains nearly 10
grams of fiber. "The fiber in beans doesn't
really break down," Sass says. That
means it won't wear off much, even after
you cook them. Plus, beans have fiber in
both the skin and the flesh. "So when you
make a white bean dip or black bean
hummus, you're really using the whole
bean," Sass says.

17. 13.Beans are good for digestion
Beans contain both soluble and insoluble
fiber, so they work double to keep your
digestive system running smoothly. The
first slows down digestion, which gives
you that full feeling, and the second helps
prevent constipation. And beans aren't as
bad for gas as you think. A study in
the Nutrition Journal looked at the effects
of pinto beans and black beans on the GI
tract. Participants ate a half cup of either
bean every day for three weeks. Though a
little less than half reported
increased flatulence in the first week,
most of them felt it had dissipated by the
third week. "People's concerns about
excessive flatulence from eating beans
may be exaggerated," the study
concluded. Just be sure to drink lots of
water—you need it to help all that fiber
move through your GI tract, Sass says.

18. 14.Beans can help lower
cholesterol
High levels of LDL cholesterol (the
bad kind) can stick to the walls of
your blood vessels, causing
inflammation and plaque buildup. A
healthy cardiovascular system starts
with what you eat, and beans are one
low-fat food you want on your team.
"The soluble fiber in beans binds to
cholesterol in the GI tract, which
prevents it from being absorbed in
the blood," Sass says. Even more
reason to get in at least 3/4 cup every
day: a study in the Canadian Medical
Journal found that eating one serving
of beans, peas, chickpeas, or lentils
daily can reduce your LDL levels by
5% and your chances of developing
cardiovascular disease by 5 to 6%.

19. 15.Beans can keep weight in
check
In addition to belly-filling fiber, beans are loaded
with protein, another nutrient that curbs cravings.
"Because the protein and fiber in beans delay
stomach emptying, you feel fuller longer and have
a delayed return of hunger," Sass says. While
many people turn to meat for their protein fix,
most don't realize that beans are stocked with the
nutrient too. A half cup of cooked black beans for
example contains nearly 8 grams of protein. Even
better, the low-fat nature of beans makes it easier
for you to lose weight. A lot of that has to do with
how beans get processed in your system. "In the
GI tract, fiber fills you up, but it doesn't get
digested and absorbed into the blood stream
where it either has to be burned or stored," Sass
says. More reason to make beans your superfood
for weight loss

20. 16.Beans are high in iron
Iron deficiency is the most common nutritional
deficiency in the United States and the leading
cause of anemia, a condition where the body has a
lower-than-normal red blood cell count. Current
guidelines suggest women get about 18
milligrams of iron a day, but many fall short of
that goal. Eating beans is one way to get started
on boosting your iron intake: a half cup of cooked
lentils for instance has 3.3 milligrams. However,
because beans are a plant food, they contain non-
heme iron, which isn't as readily absorbed as the
heme iron you find in meat. For better absorption,
it's recommended you eat beans with foods high
in vitamin C. "Vitamin C gives non-heme iron a
sizable boost, upping its absorption by six times,"
Sass says. "So pair beans with foods like bell
peppers, broccoli, tomatoes, and citrus

21. 17.Beans are a good source of B
vitamins
In many bean varieties, you'll find
thiamin, niacin, riboflavin, B6, and
folate—B vitamins that help you convert
food to energy, boost good cholesterol,
and reduce inflammation, among other
things. Research has shown that folate
and B6 may be helpful for lowering your
risk of cardiovascular disease, too. A
Japanese study in Stroke found that
higher consumption of folate and B6 was
associated with fewer deaths from heart
failure in men, plus fewer deaths from
stroke, heart disease, and total
cardiovascular events in women. While
you can also get your intake of B
vitamins from fish, whole grains, and
veggies, adding beans to your diet is a
great way to keep your body going
strong.

22. 18.Beans may reduce cancer risk
Beans are rich in antioxidants, which protect
against free radicals that could damage your cells
and lead to cancer. Women who ate beans or
lentils at least two times a week over 8 years
were less likely to develop breast cancer than
those who only ate them once a month or less in a
study of more than 90,000 women published in
the International Journal of Cancer. Another
study in The Journal of Cancer Research found
women who consumed four or more servings of
legumes a week had a lower incidence of
colorectal polyps, a precursor to both colon and
rectal cancers. Other natural substances in beans
could also play a part in fighting cancer. "One in
particular called saponins has been shown to
block the reproduction of cancer cells and slow
the growth of tumors," Sass says. Just another
reason to give beans more love.