This most likely never cross your damn mind, but healthiest beans — yes, those tiny ‘lil creatures — can actually bring your body the lifetime happiness it always needs.
You might’ve realized that tips about healthiest beans you can eat during a diet has been everywhere in this dietary universe, but with the touted superfood status they have…
There’s an enormous amount of health benefits they can provide your body with!
“Beans, beans they’re good for your heart.”
Like the popular lyrics, legumes are undoubtedly the absolute helper for your heart health, and almost every part of your body as well! The secret formula comes within its rich nutrients; high dietary fiber and protein, vitamin B1, has no cholesterol, low in fat, but loaded with abundant antioxidants.
So, believe me when I say that sometimes the greatest benefits you’re seeking for can come in tiny packages; like these list of healthiest beans and legumes you can eat!
Wait a sec…
Isn’t it better to check out their health benefits these beans are offering before proceeding to the list?
Health Benefits of Beans: The Never-Ending List
Why are beans healthy?
Legumes (including beans) are in the family plants called Fabaceae and have various sizes, shapes, and colors. They’re famous worldwide as the excellent source of fiber and protein, who are the one helps to keep you away from hunger during a diet.
Not only beans become one of the healthiest foods ever, but studies have shown that consuming beans can help to lower your cholesterol levels, reducing blood sugar levels, stabilizing blood sugar to help quicken your weight loss program, until significantly reduce the risk factors of heart disease or chronic ones—and boost healthy gut bacteria.
What’s better is that beans can be staple food for both vegans and meat-lovers. The protein beans contain is a great replacement for meat, but if you switch your meat dish with the protein one, you’ll lose some saturated fat.
Now, don’t you start to wonder why those ‘lil creatures can generate lots of health benefits?
As important as micronutrients are, your macronutrients should be under control as well.
That’s why it’s important to maintain balanced ratio within your carbs, proteins, and dietary fats intake. But the essential thing about those nutrients is about their composition.
For instance, the American Heart Association claims that only less than 10% of calories in our body come from saturated fats.
But beans, are generally low in those fats. However, garbanzo beans and winged beans provide the highest concentration of fat on the list.
Still, some fats (the unsaturated ones) are important for your diet and give heart healthy properties it needs.
If you’re on diet, high intake of fiber is what you really need—besides protein. Not only it helps you feeling full longer, but it also helps preserve your gut health, accelerate weight loss, and insulin regulation.
However, you mostly don’t fill the cup to its top when it comes to this nutrition.
Try eating hyacinth beans, winged beans, kidney beans, or french beans for a more decent fiber intake.
5 Healthiest Beans To Eat
Now, let’s proceed to the main course: the list of healthiest beans.
Though beans have lots of types out there, I will only serve you the 5 healthiest kinds according to our site. Let’s get started!
Red Kidney Beans: Your Rejuvenation Assistant
Red kidney beans aren’t only suitable for diabetes patients, in which they help reduce blood sugar levels after meals and delay insulin’s absorption. But when these beans made into chili, it’ll transform into the greatest anti-aging package you could ask for!
Yup, chili con carne has huge concentration of omega-3 fatty acids and antioxidants for superior cognitive outcomes when you’re older, while the beans with its high thiamine—or vitamin B1—that helps you fight against Alzheimer’s disease.
However, it’s advised to use cooked beans instead on canned beans, since the can may contain BPA in the lining. You can also make tasty veggie burgers with red kidneys, or throw it in salads and soups.
Green Peas: The Underrated Legume
Peas—that’s once famous in fairy tale—has probably become the most underrated beans out there. People recognize green peas merely as vegetable, when they’re actually living in legume family and offer so much more benefits behind those green curtains.
About 160 gr of cooked green beans consist of:
Fiber in peas will boost your healthy gut bacteria while also trim your belly fat and insulin resistance. But you have to be careful when making dishes using this type of beans. Cooking green peas shouldn’t be too long, because they’re likely to get soft quicker.
Also, it’s advised to make soups or anything from it that requires the peas to get boiled or steamed, so the nutrients inside can increase twice more.
Lentils: Your Cancer Smasher
If you’re a vegan, this type of beans will be your perfect partner. Lentils are rich in vegetarian protein and will be a great addition to your soups or stews, tough you can simply mix it with rice.
About 198 gr of cooked lentils consist of:
Similar to kidney beans and peas, lentils can also help preventing after-meals spike in your blood sugar. They enhance digestion by tempering the pace of food absorbed by your stomach.
And when it comes to cancer, lentils are the absolute winner in any battles. In men, for instance, these tiniest beans ever exist can prevent colorectal and prostate cancers.
And based on a research under International Journal of Cancer, lentils can also lower the risk of developing a breast cancer in women if consumed regularly.
Black Beans: Your Brain’s Biggest Supporter
Black beans are staple food in South and Central America and like its siblings, this type got huge amounts of fiber and protein inside.
About 172 gr of cooked black beans consist of:
Aside from the nutrients mentioned above, black beans also contain lots of anthocyanins and have low glycemic. While the latter is the ideal solution for low diabetes risk and fast weight loss, the first compound has been proven in various studies to improve your brain function.
Black beans are the tastiest when used for soups and rich dips, but they get twice more delicious when added to taco fillings. As an alternative, I suggest you this special burger recipe made for mothers day. Or you can actually look for brownies and chocolate cake recipes that include black beans.
In early 20th century, navy beans—or haricot beans—were the staple food in the United States. Since these white beans are the superior source of protein, minerals, vitamin B, and fiber, they became the first choice for baked beans during that period.
About 182 gr of cooked navy beans consist of:
Like the lyrics of Beans, Beans, the Musical Fruit:
They’re good for your heart.
That must’ve made for this navy beans!
Yes, from a study in the Journal of Nutrition, it was revealed that rather than limit your salt intake, a high-potassium diet helps much better in lowering your blood pressure.
In fact, navy beans carry tons of potassium inside beside holding the highest cholesterol-clobbering fiber compared to any of its brethren, with 10.5 grams fiber per 100-gram serving.
With so many nutrients in each tiny seed, navy beans do excel in controlling your blood sugar while increasing good cholesterol as well. It can stimulate fat loss around your waistline too!
As usual, you can make soups from navy beans—or shove them in traditional chili. But if you like sweets, you can even make muffins and gluten-free cakes from them!
To be frank, there’s still plenty of them to list down! From soybeans, chickpeas, pinto beans, fava beans, peanuts (yes, they’re in the legume family too!), and still a lot more. But let’s save them for session 2!
The Bottom Line
At the end of the day, beans may be perfect for the term ‘puny creatures with never-ending health benefits’. Every type is made best to assist certain body parts to assist your healthy lives. Plus, they’re easy to find and are inexpensive.
So, aren’t you going to shove away your junk food from now on and have those beans in your meal instead?
What do you wait for, lads?