Beans
Beans are a simply delicious, naturally nutritious food. All types of beans.
The U.S. Dietary Guidelines for Americans recommends eating about 3 cups of legumes, including beans, per week. If you eat about ½ cup of beans every day, you’ll meet the weekly Dietary Guidelines for legumes.
And when you consider the fact that USDA MyPlate guidelines count beans as both a vegetable and a plant-based protein source, you’ll begin to see how easy it is to put more beans in your diet.
Bean have complex carbohydrates. Complex carbohydrates are typically rich in fiber. majority of the calories in dry beans come from carbohydrates in the form of starches digested by beneficial bacteria in the gut. They also are a good source of protein, and have a low glycemic index which is ideal for the management of insulin resistance, diabetes and hyperlipidemia.
Beans contain some complex sugars which are non-digestible, when They are broken down by beneficial bacteria in the colon, this is what may result in gas production and flatulence. However research about the health of the gut or gastrointestinal (GI) tract, recognize certain foods for benefit or harm the gut and Beans may be a very important food for a healthy gut!
Bean contain soluble fiber which traps dietary cholesterol inside the digestive tract. Which is then excreted versus being absorbed, helps to lower blood levels of LDL
Dry beans also provide substantial amounts of insoluble fiber, which help attract water to the stool and keeps you regular.
Dry beans are a good source of protein
Most types of beans are good sources of potassium, a mineral that promotes healthy blood pressure levels. Beans are excellent sources of copper, phosphorus, manganese and magnesium—nutrients that many Americans don’t get enough of. Most types of dry beans are rich sources of iron
Dry beans are an excellent source of the water-soluble vitamins thiamin and folic acid and a good source of riboflavin and vitamin B6.