Good Lifestyle

What you should not loveBeans? They give a little weight burrito, add a texture to soups and stews, constitute a creamy base for dipping and give salads a copious touch. Better yet, if you eat beans, they are loaded withfiber andprotein, so that they can keep you full for hours while keeping you regularly - and they also occur with a health make of minerals promoting health.

"Beans are an excellent source of iron, magnesium, potassium, zinc and folate," says Michelle Zive, Rd andCoach NASM Certified Nutrition. "Our body uses iron to make blood protein from hemoglobin and myoglobin that help transport oxygen throughout the body. In addition, iron is a key nutrient for hormones and our connective tissues such as tendons and ligaments. "

The short-term consequences of eating beans are clear: you will feel paushed and you will get a heavy dose of essential nutrients. But what happens to your body when you regularly eat beans? Here's what you need to know about the effects, positive and negative. And for even healthier tips, make sure to consult our list ofThe 7 healthiest foods to eat right now.

Probiotics Are not the only way to improve your health. According to Zive, beans contain resistant starch, which, like fiber, is difficult to digest.

"The resistant starch moves throughout the GI tract where it ends in the big intestine," she explains. "There," healthy "bacteria" feed. "

By the way, theseHealthy intestinal bacteria Support the immune system function, as well ashelp you move away.

Research Showed that lentils, in particular, will benefit from intestinal health by improving the intestinal function and slowing down the speed at which your stomach empties, thus contributing to supporting digestion and preventing sugar peaks in the blood.

For cooking inspiration, check17 delicious recipes with a simple box of beans.

Remember that the school of the school yard on the beans - "the musical fruit" -Flatulence? Well, there is some truth about that saying.

"Beans contain a large amount of complex sugar called Raffinose," says Zive. "The body has a difficult period that violates that, which causes gases. In addition, as beans are high in fiber, they can cause impetus and gi distress."

The good news is that if you encounter gas, it is probable that temporary, because your body adapts to digest more beans. A 2011 study published inNutrition log As a little less than half of the participants, who ate half a cup of pinto or black beans every day for three weeks, reported an increased flatulence in the first week. However, most of them have noticed that this side effect has decreased by the third week.

If you just start eating beans regularly and that you are concerned about gas, Zive advises, starting with smaller quantities - like 1/3 or 1/2 a cup - and then gradually increase to a cup from there .

"This allows the body to get used to the digestion of beans," she adds.

Other means to prevent gas with beans thoroughly, rinse canned beans to get rid of excess fibers and sugar and pre-dip dry beans for 12 to 24 hours in water .

"Longer beans will soak, plus gas producing aspects will be reduced," says Zive.

here is14 High protein beans - classified!

Beans are a phenomenal choice if you try tothrow some books-Because they have chockprotein and fibers, which make you bothfeel longer. In fact, the zive reports that 1 cup of cooked beans contains 12 grams of fibers and 15 grams of protein.

"High fiber foods Take usually more time to eat and tends to have fewer calories for the same food volume, "adds Zive." In other words, beans are energy dense foods. "

According to Zive, the highest fiber beans include navy and white beans. So what are you waiting for? Try throwing them in a salad, a bowl of grain or wraphunger and envelopes between meals.

Get even more fiber in your meals with these43 Best Fiber Foods for Healthy Food.

You have probably heard about the old saying that beans are good for your heart - and it's true, partly because of the fiber and madness content.

"The fiber lowers blood glucose and blood pressure, as well as contribute to the realization of a healthy weight," says Zive. "Folate is also good for cardiac health and nervous system. A cup of pinto beans contains 300 micrograms of folate, located three quarters of the recommended daily quantity."

A 2013 studyI revealed that obtaining 7 grams of additional fibers a day could significantly reduce your risk of developing heart disease as well as cardiovascular disease. Meanwhile, a Japanese study of 2010 published in the magazineCerebral accident determined that the higher consumption ofmadness has been associated with fewer deaths from heart failure in men and fewer deaths of stroke, heart disease and total cardiovascular events in women.

Another reason to reason is excellent for your ticker, it is because they can help reduce your blood pressure. In fact, a2014 analysis Of eight studies revealed that participants who consumed about 1 cup of legumes every day for 10 weeks had a significant decrease in systolic blood pressure.

Not only that, but beans are excellent sources of magnesium and potassium, both of which have been proven to play a key role incardiovascular health. More specifically, the magnesium helps withregulation of blood pressure, according to the national health institutes.

Looking for another reason to pay regularly on beans? Zive says thesoluble fiber In them can help reduce your cholesterol.

The US Department of Health and Human Resources indicates that 5 to 10 grams of soluble fiber per day - the amount in 1/2 to 1/2 cup of beans, depending on the varietyReduces LDL cholesterol from about 3 to 5%. AREVIEW 2014 Supports this operation: the researchers concluded that eating a daily portion of cooked beans (about 3/4 cup) is linked to a 5% reduction in levels of"Bad" cholesterol (LDL).

Moreover, a2012 analysis Eight studies revealed that people who ate a daily portion of 1 cup of non-soy legumes experienced an average decrease of 8 points of LDL cholesterol - whichHarvard Health The notes are better than some people can reach with cholesterol prescription drugs.

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Whether you have diabetes or you are in danger, it is high time stacking beans. Why? Well, the rich in fiber and the starch content resistant in these legumes has been shown to helpKeep your blood glucose stable By causing slower increases when digeding. This is noticeable since more dramatic blood glucose tips can result in insulin resistance. In fact, a 2012 study in theInternal medicine archives I found that when people with type 2 diabetes have eaten 1 cup of beans daily for three weeks, they could maintain lower blood glucose (and blood pressure).

"Black beans are a particularly good source, with about 120 milligrams of magnesium in a single cup," she adds. "This is about a third of the recommended daily amount."

Make fun: Just let your beans cool before eating increases theirresistant starch.

Did you know that beans are a free radical combat power station? It is because they are raised in vegetable chemicals known for their antioxidant activity, such as isoflavones and phytosterols, which protect your cells from damage that can cause aging and cancer. According to research carried out by theAmerican chemical societyBlack beans have the highest concentration of antioxidants, followed by red, brown, yellow and white beans in that order.

And it seems that the consumption of beans consuming regularly can really have positive effects on long-term health. AStudy 2004 Determined that women who ate beans or lentils at least twice a week in eight years were less likely to develop breast cancer than those who ate them once a month or less.

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