Beans are an often-overlooked source of incredible health benefits. Some people believe that because of their high amount of carbs they they should be avoided and seen as a weight gain risk . Nothing could be farther from the truth though, as research has shown that the carbohydrates found in most beans are of the complex variety. Complex carbohydrates are not contributors to any sort of weight gain, instead providing the brain and muscles with a lot of good, stable energy supplies.
Beans actually contain a wider variety of healthy nutrients than most foods. These include calcium, potassium, vitamin B6, magnesium, folate, and alpha-linolenic acid. These nutrients work together on several key areas of the body promoting total health. Beans also happen to be good sources of proteins (around 15 g per cup), and when paired with other whole grains form complete proteins without the added fats and cholesterol often found in animal sources. Another thing that you might not have known is that, red, pinto, and kidney beans are the highest antioxidant food, beating both blueberries and cranberries.
Studies also tie beans to a reduced risk of heart disease, type 2 diabetes, , and breast and colon cancers high blood pressure. Sometimes the reduction in risk is substantial (the risk for heart disease, for example, may be reduced by as much as 22%.)
A recent study found that a chickpea-fortified diet slashed “bad” LDL cholesterol levels by almost 5%.