Beans for your health

Gin Lee

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The healthiest beans on earth/Gin Lee

The healthiest beans on earth

Beans, lentils, and peas are truly fantastic foods. In fact, beans, lentils, and peas are so protein-rich that the USDA lists them twice on the food pyramid. Once as being part of the protein food group and also as the vegetable food group. Plus, they are affordable for everyone and they're delicious to boot. Beans, lentils, and peas also have been known to help with weight loss and eating them can significantly make you healthier. Because eating them can help lower the risk of heart disease, diabetes, and even lower the risks of some types of cancer.

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Food pyramid/Photo by: dandelion_tea / Pixabay

Cardiovascular health

Black Beans are a great choice for cardiovascular health. The high fiber content of black beans helps reduce cholesterol levels, which in turn helps reduce the risk of heart disease. Plus, black beans also contain omega-3, essential fatty acid (alpha-linolenic acid), which is healthy food for your brain.

One-half cup of black beans has only 114 calories, seven grams of fiber, eight grams of protein, twenty grams of carbohydrates, and zero grams of fat (on a 2,000-calorie diet).

Lower cholesterol

Eating legumes, such as baked beans, black beans, black-eyed peas, chickpeas, great northern beans, fava beans, green beans, lentils, mung beans, pinto beans, and soybeans, split peas, etc. can help lower bad cholesterol levels. Which in turn makes them all a great source for better cardiovascular health.

Micronutrient rich beans

Great northern beans have the highest mineral content and white beans in general, also have the richest iron content source than other beans.

Mung beans (small round green beans) have the highest vitamin density. They are commonly grown as microgreens and used as a source of bean sprouts.

Growing mung bean sprouts

Mung bean sprouts can be grown by soaking one cup of beans in cool water for twelve hours. Drain off the water after the soaking period. Then rinse thoroughly and repeat these steps. You'll want to rinse and drain your mung bean sprouts with cool water every twelve hours. Mung bean sprouts do not need any light to grow. In fact, they will need to be kept in a low-light location.

Harvest your mung bean sprouts on day three, before their roots grow long; then refrigerate.

What's micronutrients?

Micronutrients are essential vitamins and minerals which are needed by the body in very small amounts. However, their impact on a body's health is critically essential.

Best beans for weight loss

The best beans for weight loss are Rajma red kidney beans, chickpeas, fava beans, roman beans (also known as cranberry beans), and all other kidney bean varieties.

Why are kidney beans the best beans to eat for weight loss?

Kidney beans happen to be low in calories, protein-rich, and high in fiber. They also contain proteins that reduces the digestion of carbohydrates, which in turn can help with weight loss. The added fiber helps your stomach feel fuller for a longer period. When you feel full, you'll have an absence of hunger longer, and feel more satisfied. Which in turn keeps you from constantly thinking about food and wanting to snack.

Best beans with the lowest sodium content

Soybeans have the lowest sodium per calorie and have the highest potassium-to-sodium ratio. They also can lower bad cholesterol levels, they are a great source for heart health, and they're also high in protein.

Best beans for high protein diet

Soybeans had the highest concentration of protein.

In fact, just one cup of cooked soybeans contains 31.32 grams of protein, making them an excellent choice for higher-protein diets.

In fact, a half cup of soybeans has a thirty-two percent amount of the daily value for protein (on a 2,000-calorie diet).

Other healthy beans Green beans are another top choice for being the healthiest beans, as well as wax beans (also known as butter beans, yellow beans, golden butterwax, brittlewax), great northern beans, and navy beans. These beans are rich in fiber and can help to keep your digestive system healthy. They also can help lower bad cholesterol levels.

References:

D, M. W. R. L. (2018, January 10). Black beans: Health benefits, facts, and research. Medical and health information. https://www.medicalnewstoday.com/articles/289934#:~:text=The%20fiber,%20potassium,%20folate,,the%20risk%20of%20heart%20disease.

WebMD Editorial Contributors. (n.d.). Health benefits of green beans. WebMD. https://www.webmd.com/diet/health-benefits-green-beans#:~:text=Green%20beans%20are%20full%20of,cholesterol%20(bad%20cholesterol)%20levels.&text=The%20fiber%20in%20green%20beans,system%20healthy%20and%20running%20smoothly.

PhD, A. A. B. (2019, May 14). Kidney Beans 101: Nutrition Facts and Health Benefits. Healthline. https://www.healthline.com/nutrition/foods/kidney-beans

Nutrition facts for great northern beans, recommended daily values and analysis. (n.d.). NutrientOptimiser. https://nutrientoptimiser.com/nutritional-value-beans-great-northern-mature-seeds-raw/

Soy benefits for health | soy connection. (n.d.). Default. https://www.soyconnection.com/soy-foods/soy-benefits-for-health?gclid=CjwKCAjwvsqZBhAlEiwAqAHElRFSZVG6fVIPkyoUOQISI3GouY55NIe5C7jBUm8t0QUh_BSCVMMosBoCjD8QAvD_BwE

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ABOUT THE AUTHOR: Gin Lee is a native of Arkansas. She studied at The Institute Of Children's Literature. She is an animal rescuer, food critic, organic gardener, food editor, home cook, food blogger, artist, and a complete do-it-yourselfer. Gin Lee is a published author, journalist, and contributor, among other works, and she resides in a rural town, in Arkansas, with her husband, their fur babies, Highway, Princess, Stinkpot the turtle. A huge thanks goes out to all for reading, following, and sharing Gin Lee's articles! Thank you! Since Gin Lee lives in a rural area, there's not much local news to cover. So, she covers articles of interest on how-to's about organic gardening, recipes, homesteading, and survival techniques. If those things are of interest to you, then you'll never (hopefully) be disappointed. She tries to cover a wide variety of articles to entertain everyone. Comments are turned off due to rudeness and hatefulness. The world has enough vulgarity, hatefulness, and arrogance without it having any help. Since having the simple courtesy of manners is lacking and sharing words of kindness does not abide in a few people. Those few people ruin what's supposed to be educational and an enjoyable experience for all others. Gin Lee does have children and young adults that are followers. Potty mouths, vulgarity, and hate are not acceptable. Apologies go out to those of you who generally are very sweet and also to Gin Lee's followers who have been a witness to others being rude and malicious. Hopefully, you'll be understanding of the measures that have to be put into place. Please be kind to one another.

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