The Benefits of Eating Beans

Beans are an inexpensive protein source. Beans are an inexpensive and easy-to-use source of protein that can be very versatile. The U.S. Department of Agriculture recommends women consume 1 1/2 cups of beans weekly and men consume 2 cups. 1. Nutrition Although the exact nutritional composition of beans depends on the type you consume, beans contain an average of approximately 116 calories per 1/2-cup serving, along with 8 grams of protein, 6 grams of fiber and almost no fat. Beans are good sources of fiber, copper, folate, iron, magnesium, manganese, phosphorus, potassium and zinc. 2. Heart Health Beans have a number of characteristics that make them heart-healthy, according to an article published in 2002 in the "British Journal of Nutrition." They are low in fat and saturated fat, and contain soluble fiber and a number of phytochemicals, both of which help lower your cholesterol levels. The folate in beans is also beneficial, since it helps lower levels of homocysteine, an amino acid that may increase the risk of heart disease when found in high amounts in the blood. 3.Diabetes Consuming more legumes may lower your risk for type 2 diabetes, according to a study published in January 2008 in the "American Journal of Clinical Nutrition." Participants who consumed more beans were less likely to develop diabetes during the course of the study, perhaps due to the fiber and antioxidants contained in the beans or due to the low glycemic index of the beans compared to other carbohydrates. 4. Cancer A study published in "Cancer Epidemiology, Biomarkers & Prevention" in August 2000 found that men who consumed more legumes may be less likely to get prostate cancer. Source: healthyeating.sfgate.com/advantages-eating-beans-2808.html