Beans, beans, the magical fruit: how healthy are they really? | Well actually

Beans are affordable, accessible and versatile – delicious in dense salads and creamy sauces.

They grow around the world and are good for the planet, enriching the soil they grow from with nitrogen while emitting fewer greenhouse gases and requiring far less land and water per gram of protein than any animal source. Thanks to enormous diversity, more than 400 varieties are used in culinary contexts, some of which are more magnificent.

Yet less than 20% of Americans consume the half cup of beans recommended by health authorities daily, and in the United Kingdom, more than 40% of the population eats no beans at all. Above all, they are healthy – with a capital “H”. What makes them this way? And should we make room for more beans in our diet?

Are beans nutritious?

Beans “definitely don’t get enough love, in my opinion,” says Miami-based sports dietitian Roxana Ehsani, “but they really are a nutritional powerhouse.” That’s because beans are a good source of fiber and protein while being free of saturated fat, says Ehsani. One cup of cooked beans will give you about 18g of protein, or about 32% of the recommended daily amount for a 155 lb adult.

You may have heard that beans are not a “complete” source of protein, meaning they do not provide all nine amino acids our bodies need for optimal health. But Ehsani says anyone who eats beans with other protein sources throughout the day, like whole grains, nuts, seeds, eggs, dairy and/or animal proteins, is more than covering their bases.

Beans are also full of “deficit” nutrients: micronutrients that can slip through the cracks of our usual eating habits. A recent study led by Yanni Papanikolaou, a nutrition researcher at the University of Toronto, focused on the effect of adding a serving or two of beans to the typical American diet. Papanikolaou, who has been studying the nutritional importance of beans since 2007, determined that adding a daily serving of beans to the average diet increases fiber intake by 77 percent and is more effective at filling the nutrient gap than taking a multivitamin.

“When you eat a whole food like beans, you not only get several missing nutrients, like dietary fiber, potassium, magnesium, folate, and choline, but also many other plant bioactives that together have synergistic effects,” says Papanikolaou. “Improving diet quality has been associated with a reduced risk of death and improved quality of life. »

Are beans a healthier source of protein than red meat?

While red meat eaten in moderation can be part of a balanced diet, beans are an overall healthier source of protein thanks to their high fiber and low fat content.

Americans and Brits consume about a pound of red and processed meat per week, exceeding the upper limit suggested by health authorities like the American Heart Association by about 25 percent.

Replacing some of this red meat with beans would reduce saturated fat consumption. Excess saturated fat is associated with a high risk of diabetes and poorer cardiovascular health, increasing “bad” LDL cholesterol and promoting plaque formation in the arteries.

“When people replace red meats with beans, their risk of cardiovascular disease decreases,” says Dr. Teresa Fung, professor of nutrition at Simmons University and member of the Dietary Guidelines Advisory Committee of the U.S. Departments of Health, Human Services, and Agriculture. (The committee recently advised the federal government to prioritize beans as a protein source over meat in official dietary guidelines.) The high fiber content of beans may help lower bad cholesterol, which may reduce the risk of developing cardiovascular disease.

Beans’ low glycemic index and “high fiber content can help keep our blood sugar levels stable so we don’t experience spikes or dips” that can contribute to the development of diabetes, Ehsani adds.

Can beans help lose weight?

The high protein and fiber content of beans helps “keep you full longer, which prevents you from overeating” or snacking between meals, Ehsani says. They are also a lower-calorie substitute for red or processed meats.

Papanikolaou’s research found that adults who ate about two cups of beans a day “weighed 5 pounds.” [5.5lb] less and had a size of 2.3 cm [0.9in] smaller than those who avoided beans altogether,” he says.

“Adult dietary patterns with increased bean consumption are associated with decreased added sugar, better weight-related outcomes, and improved diet quality,” he adds.

Why is adequate fiber intake important?

You probably know that fiber is really good for you. But what exactly is it for?

“Fiber is a prebiotic. It’s fuel for good gut bacteria” in the stomach, says Fung. The gas we associate with eating beans is “produced by bacteria in our gut that ferment the insoluble fiber in the bean,” which gels in our intestines, trapping bad cholesterol, she explains. This fermentation process creates beneficial compounds called short-chain fatty acids, which reduce inflammation, support immunity and improve metabolism.

If you’re not used to eating a lot of fiber, it can take time to adjust to the growth and activity of your gut flora. If you want to increase your bean intake, start with a small amount – like a quarter cup added to a wrap or salad, advises Fung: “Let your digestive system and bacteria get used to it. »

Over time, this microbial partnership bears fruit. “Pooping regularly and more has many benefits,” says Papanikolaou, “including better overall digestive health and function, better elimination of waste and toxic compounds, and reduced risk of bloating and constipation. All of these factors combined lead to a substantial improvement in well-being, resulting in a happier individual.”

What is the best way to eat beans?

Dried and canned beans are equally nutritious. However, these require less preparation time. If you’re using canned beans, “rinse out the solution they’re in,” Ehsani says. “Some research shows that rinsing them can reduce the sodium content of canned beans by about 40%.”

Dried beans need time to soak and cook. Fung suggests cooking them on the weekend and then freezing them in small portions. “I call them my emergency proteins,” she says. “When I’m really busy and don’t have time to cook, I can just defrost some.”

Beans contain 4 mg to 7 mg of iron per cup, but this iron is a little different and harder for the body to absorb than iron from animal products. To get more plant-based iron from your beans, eating them with vitamin C-rich ingredients — for example, sprinkling them on a vibrant salad topped with lemon — can help you better absorb their iron content.

And don’t forget bean products like tempeh and miso, which undergo fermentation processes that help make certain micronutrients like vitamin B12, iron, and polyphenols more bioavailable.