What Eating Beans Does to Your Digestion, Blood Sugar, and More

Beans are a staple food. They’re high in fiber, a great source of protein, and contain tons of vitamins and minerals, all of which can support cardiovascular and gut health, reduce the risk of disease, and even help fight inflammation. Here’s what you can expect if you eat beans regularly.

Studies have shown that eating a cup of beans a day can reduce your risk of cardiovascular disease (conditions affecting your heart and blood vessels). Cardiovascular diseases include coronary heart disease, strokes and heart attacks.

One of the main factors contributing to cardiovascular disease is excessive consumption of saturated fats. Beans contain less saturated fat than other protein sources, such as red meat.

Consuming excess saturated fat in your diet can increase your risk of developing heart disease. Eating beans can reduce inflammation that can lead to cardiovascular disease.

Beans can also lower cholesterol levels. Studies have shown that eating two-thirds of a cup of beans daily can reduce the low-density lipoprotein (LDL) cholesterol, also known as bad cholesterol, circulating in your body. Nutrients like potassium and plant saponin in beans help keep your cholesterol levels and blood pressure low. Saponin is commonly found in other legumes and helps your body process cholesterol effectively.

The fiber in beans has many benefits, including lowering your cholesterol levels.

Beans are an incredible source of fiber. Fiber in beans and other legumes can prevent constipation and promote regular bowel movements. Getting enough fiber helps keep your digestive system in balance, whether it’s processing food better or slowing its overprocessing. The soluble fiber in beans can help you manage diarrhea by slowing digestion if necessary.

Beans contain resistant starch that ferments in the large intestine and resists accelerated digestion in the small intestine. The resistant starch in beans helps beneficial gut bacteria and fatty acids thrive in the colon. While supporting your digestive health, the benefits for your gut bacteria also support your overall gut health.

The protein, fiber and resistant starch content of beans helps with blood sugar control. These nutrients slow the absorption of sugars into the blood. Beans have a low glycemic index, meaning they have little effect on raising blood sugar levels.

Beans are also rich in magnesium. This mineral plays a vital role in regulating blood sugar and reducing the risk of type 2 diabetes. One study found that eating one cup of beans daily improved blood sugar control over two to three months. For people with diabetes, beans can be a high-protein part of a diabetes-friendly diet.

Beans are a sustainable plant-based protein source for vegans and vegetarians. They can also help you get the amount of iron you need. Each half-cup of beans contains about 2 milligrams (mg) of iron, or 11% of the daily value (DV).

Iron deficiency can cause several symptoms, including fatigue, discomfort in the gastrointestinal tract and problems concentrating. Iron helps your body make hemoglobin, a protein that carries oxygen from your lungs to the rest of your body. You can also absorb more vitamins by pairing beans with peppers, broccoli and potatoes.

There are tons of different beans—black beans, pinto beans, lima beans, chickpeas—and they’re packed with different micronutrients like potassium, folate, and selenium.

The nutritional profile of half a cup of canned black beans includes:

• Calories: 109
• Fat: 0.3g
• Sodium: 165mg, or 7% of the DV
• Carbohydrates: 20g
• Fiber: 8g, or 30% of the DV
• Added sugars: 0g
• Protein: 7g
• Iron: 2.3 mg, or 11% of the DV
• Magnesium: 42mg, or 10% of the DV
• Folate: 73 micrograms (mcg), or 18% of the DV

You can enjoy frozen, canned or dried beans. Canned beans are generally more available, but they have a higher sodium content than dried beans. You can always rinse canned beans to enjoy beans with less sodium.

Most beans are rich in oligosaccharides, making them a high FODMAP food. FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are carbohydrates that are not well absorbed in your small intestine.

Beans may cause gastrointestinal (GI) symptoms such as bloating and gas in people with irritable bowel syndrome (IBS). However, due to the high amount of oligosaccharides and fiber, beans can also cause gastrointestinal symptoms in people without IBS.

Canned beans, or those that have been soaked or boiled and drained, may have lower oligosaccharide content, making them more tolerable for people with IBS. If you experience severe discomfort after eating beans, consider eating fewer beans or consult a healthcare professional.

The Dietary Guidelines for Americans recommend consuming one and a half cups of beans, peas and lentils per week.

Here are some ways to add more beans to your diet:

• Prepare rice and beans.
• Eat bean-based burgers.
• Create bean and cheese quesadillas.
• Enjoy black bean soup.
• Roasted chickpeas with olive oil and spices of your choice.
• Use beans as a source of protein in salads and grain bowls.
• Spread the beans as a paste on crackers.
• Try bean-based pasta.