Beans are an underappreciated source of nutrition. These orbs in various shades from red to black are an excellent source of protein, fiber, and antioxidants that can have a positive impact on health. Plus, research suggests that beans can play a crucial role in supporting a healthy heart. The benefits of eating beans come from a combination of their complex nutrients and valuable antioxidants, as well as from their anti-inflammatory and cholesterol-lowering properties.
Beans are also a reliable source of protein, fiber, vitamins, and minerals and their antioxidants fight free radicals that cause cell damage. Now let’s explore the heart health benefits of beans and why you should incorporate them into your diet.
Beans Are One of the Best Plant-Based Sources of Protein
Beans are a significant source of plant-based protein. Why is this important? Consuming a diet that contains more plant-based protein sources as opposed to animal protein is one approach to promoting heart health. Data from the Nurses’ Health Study and the Health Professionals Follow-up Study analyzed diet and health information from over 170,000 people and the likelihood of death related to what type of protein they consumed.
After taking into account other factors, researchers discovered that individuals who ate more animal protein – including processed and unprocessed red meat – had a slight rise in their risk of dying from cardiovascular disease or other causes during the study period. On the other hand, those who had a diet rich in plant proteins seemed to have a decreased risk.
There are lots of ways to use beans as a substitute for meat in some dishes. For example, who doesn’t enjoy a tasty bean burger or black bean chili? Switching plant-based protein, like beans, for red meat may be beneficial for the health of your heart.
Beans Are High in Fiber
Beans are exceedingly high in fiber. In fact, they contain more fiber per serving than almost any other plant-based food. Fiber is important for a healthy digestive system and heart health because it helps you feel full longer and prevents constipation. But how is it beneficial for heart health? Fiber helps keep LDL-cholesterol levels low by absorbing excess cholesterol in your body.
Furthermore, beans contain antioxidants called flavonoids that help protect cells from damage caused by free radicals—potentially harmful molecules produced during regular metabolism or exposure to environmental pollutants like cigarette smoke. These antioxidants may play a role in heart health by reducing inflammation inside the walls of blood vessels.
Beans contain another antioxidant called quercetin that fights free radicals. Quercetin is also found in apples and onions, so you don’t need to eat beans every day to get the full benefits of this heart-healthy nutrient! Enjoy these heart-healthy foods as well.
Beans May Help with Blood Pressure Control
How about blood vessel health? High blood pressure, or hypertension, is a major risk factor for cardiovascular disease. A study found that black beans and red kidney beans have a beneficial effect on blood vessel tone and function. These antioxidant-rich beans help relax the walls of blood vessels, so there’s less resistance to blood flow and improve blood vessel function for better blood pressure control. Beans are also high in potassium, which is also beneficial for heart health. Potassium helps counter the negative effects of sodium on blood pressure and heart health.
Beans Are Easy on Your Blood Sugar
Beans have a low glycemic index, which means that they don’t raise blood sugar levels like other foods (such as white bread or pasta). This is important because high blood sugar is linked to a higher risk of cardiovascular disease. Being an excellent source of dietary fiber, which can help slow the digestion of carbohydrates, beans help stabilize blood glucose. Additionally, beans are loaded with essential nutrients like zinc and magnesium, which can all help support healthy blood glucose levels. Plus, the protein and fiber in beans help reduce hunger and cravings, helping maintain healthy blood glucose levels.
Ways to Enjoy More Beans
It’s easy to add more beans to your diet. Here are some suggestions:
- Add them to salads, soups, stews, and tacos.
- Mash or puree them and enjoy them as a dip with vegetables, chips, or crackers.
- For a unique twist, blend beans into smoothies and shakes.
- Refried beans are a great accompaniment to Mexican dishes and you can use them to make burritos or enchiladas.
- Try making homemade black bean hummus for a nutritious and filling snack.
- Try making black bean brownies for a healthy dessert or snack. You won’t taste the beans!
- Make a bean burger and enjoy it on a whole wheat bun with leafy greens, tomatoes, and avocado.
Try new types of beans such as adzuki, black-eyed peas, garbanzo, pinto, navy, and lentils. Incorporating beans into your diet is an easy and delicious way to add more fiber, protein, vitamins, minerals, and antioxidants to your meals for heart health. Black beans and small red beans are among the highest foods in antioxidants.
Conclusion
Beans are an excellent addition to a heart-healthy diet and a way to get more plant-based protein. Not only are they affordable and versatile, they are also packed full of nutrients that can help support heart health. From their soluble fiber content to their plant-based protein, beans are an excellent choice for promoting heart health. Start adding more beans to your diet today to reap the powerful heart-health benefits of this amazing food.
References:
- Erkkilä AT, Lichtenstein AH. Fiber and cardiovascular disease risk: how strong is the evidence? J Cardiovasc Nurs. 2006 Jan-Feb;21(1):3-8. doi: 10.1097/00005082-200601000-00003. PMID: 16407729.
- “The power of plant-based protein: A longer life? – Harvard Health.” 14 Sept. 2016, https://www.health.harvard.edu/heart-health/the-power-of-plant-based-protein-a-longer-life.
- “Beans Could Help Control Blood Pressure, Reduce Heart Risks For ….” 23 Oct. 2012, https://www.huffpost.com/entry/beans-blood-pressure-legumes-heart-disease-glycemic-index-diabetes_n_2002083.
- Clark JL, Taylor CG, Zahradka P. Black beans and red kidney beans induce positive postprandial vascular responses in healthy adults: A pilot randomized cross-over study. Nutr Metab Cardiovasc Dis. 2021 Jan 4;31(1):216-226. doi: 10.1016/j.numecd.2020.07.042. Epub 2020 Aug 2. PMID: 32917495.
- “5 Heart-Healthy Beans and the Best Ways to Eat Them.” 26 Jul. 2022, https://www.everydayhealth.com/heart-health/heart-healthy-beans-and-the-best-ways-to-eat-them/.
- “Beans, Beans, Good for the Heart | Science News.” 07 Jul. 2005, https://www.sciencenews.org/blog/food-for-thought/beans-beans-good-heart.
- “Think Zinc for Better Blood Sugar Control – People’s Pharmacy.” 11 Jun. 2020, https://www.peoplespharmacy.com/articles/think-zinc-for-better-blood-sugar-control.
- “Zinc supplementation improves glycemic control for diabetes prevention ….” https://academic.oup.com/ajcn/article/110/1/76/5510583.
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