Why should you eat beans?-By Dr Harold Gunatillake

Transcript: Beans and legumes are the fruits or seeds of plants called Fabaceae Sri Lankans eat lot of beans in curry form with rice and curry. and you can buy the green beans, or the yellow beans called butter beans, among so many other varieties, such as lima beans, black beans, black-eyed peas, soybeans, kidney beans, garbanzo beans or chickpeas, navy beans, pinto beans, and red beans less popular in Sri Lanka.
Butter beans are quite nutritious. A cupful contains 188g Calories 216.

Butter beans are rich in vitamins and minerals, important for your health and wellbeing. It has potassium, magnesium, folate, iron, zinc calcium and protein.Research has demonstrated that black beans and soy flour-based diets inhibit azoxymethane induced cancers and inhibits colon carcinogenesis by preserving mucosal barrier function.Garbanzo beans or chickpeas are a major source of fiber and protein like the other beans and legumes.

It helps to reduce weight, reduce risk factors for heart disease and potentially even the risk of cancer. They also improve bowel function and reduce the number of bad bacteria in the gut.
Eating chickpeas may also improve blood cholesterol levels. Pinto and red kidney beans are outstanding sources of antioxidants and included in anti-cancer diets.
Studies has shown that beans function as antioxidants and anti-inflammatory agentswhich can reduce the risk of cancer. Beans also contain fiber, which may also help reduce risk of cancer, according to the American Cancer Society.
All beans contain high protein content, as in eggs and plays a key role in maintaining and repairing the body. Beans are high in amino acids, breakdown product of proteins, the building blocks of protein. There are twenty amino acids and nine of these are essential. However, of all types of beans, only soybeans contain all nine essential amino acids. Beans are lower in calories and saturated fat than most other sources of proteins in foods, such as meat and full fat or low-fat dairy products. (“How much protein in a can of black beans?”)
A 1 cup 180 mg serving of canned black beans provides 16 grams of protein. Although canned black beans are ready to eat, needs to be drained, and rinsed first to wash off some of the slippery slime common to all beans and to get rid of excess sodium.
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Canned beans need to be cooked properly or eaten spoiled, beans can cause such symptoms as nausea, vomiting, diarrhea, abdominal cramps, mild fever, weaknesses, and other symptoms associated with food poisoning. Eating spoiled beans can also cause more serious health issues that require hospitalization.
Beans have folate which is essential for overall health to make healthy red blood cells and help prevent neural tube defects in a fetus during pregnancy. Beans are rich in antioxidants, contains polyphenols that fight free radicals produced in your body due to metabolic and other process.
This helps you to live longer, free of chronic diseases. How does it help your heart wellbeing?
Studies have shown that people who consume beans regularly may be less likely to die of a heart attack, or other cardiovascular risks.
A 2013 review and meta-analysis Trusted Source found a clear correlation between eating beans and a lower risk of coronary heart disease.
“Other research suggests that nutrients in beans may help lower cholesterol.” High cholesterol is a risk factor for heart disease and heart attacks. “There is evidence that a high fiber diet may help reduce the risk of cardiovascular disease.”
How does it help people who have diabetes? Beans stabilize your blood glucose levels or even prevent diabetes. It is the high fiber
content in beans that helps to lower blood glucose.
How does it prevent fatty livers?
Replacing the high fat animal proteins in meat and substituting high protein beans is a good step towards better liver health.
Beans included in slimming diets because research has shown that black beans enhance gut health by improving intestinal barrier function and increasing the number of beneficial bacteria.
Beans feed the large gut microbes which supports your health of the gut due to the high fiber content, acting as a prebiotic.
So, beans are considered as superfoods because of the nutritional punch it has.
As mentioned earlier, they are loaded with protein, fiber, vitamins, and minerals that can help reduce inflammation, fend off chronic diseases, contribute to weight loss, improve gut health, and promote satiety.
Side effects of beans Some beans and legumes contain a substance called tyramine which can trigger migraine. They may cause allergic reactions. Peanuts are the most common legume that has allergic reactions.
If you are on monoamine oxidase inhibitor drugs to treat depression, avoid beans because they can interact with your medication and raise blood pressure, according to the National Headache Foundation.
Some beans like soybeans contain substances that interfere with the absorption of beta carotene and vitamin B12 and D according to an older study from the US, Department of Agriculture.
If you suffer from you are advised to forgo dried peas, beans, lentils, and other legumes, because of the high purine content.
Beans can make you gassy, that is flatulence problems. To reduce flatulence, changing the water several times during soaking may help.
Hope this video talk was informative. Stay safe and goodbye for now

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