A healthy, plant-based protein alternative that is extremely versatile and low in calories. As we age, our bodies require more nutrients and less calories, and beans offer exactly that, plus a plethora of other health benefits.

So, if you thought that this was merely an affordable ingredient that offers texture and bulk to a meal, then think again. The fact is, by incorporating a good amount of beans to your diet, you are actually nourishing your body in more ways than you can imagine.

If you’re curious, then read on to find out more:

10 Health Benefits of Beans

1.  Packed full of fibre: meaning that they absorb cholesterol in your digestive tract before your body can absorb them, which helps with lowering bad cholesterol, improving blood pressure and reducing one’s risk for heart disease. This high fibre content also makes them extremely satiating, which means you are less likely to snack in-between meals, keeping your daily calorie intake at bay. Lastly, this high-fibre content is great for gut-health, which is good for overall digestion, health and well-being, both physical and mental.
2. Have a low glycaemic index: meaning that they don’t cause blood sugar levels to spike the way other refined grains do. Since their nutrients are released slowly into the bloodstream, they tend to keep us fuller for longer, and provide us with adequate energy to keep us going throughout the day. This is good to bear in mind if you are at risk of developing diabetes or are already diabetic.
3. Full of soluble vitamins: namely folate, potassium, calcium and magnesium, all of which are essentially considered a good source of electrolytes and minerals, which can help minimize one’s risk of heart disease and high blood pressure. The presence of folate, which is an essential Vitamin B is also effective in protecting your heart and blood vessels against damage, further reducing your risk of heart and cardiovascular diseases.
4. Rich in iron: and therefore especially beneficial in the prevention of anaemia or for those who are already anaemic. This feature makes your favourite beans a great source of energy production, protecting immunity and overall health and well-being.
5. Packed full of antioxidants: which protect the body against free radicals that could harm your cells and result in cancer. Given that they are both satiating and low in calories, a diet consisting of beans can help lower your risk of weight gain and obesity, making them indirectly, cancer-preventative, as studies have shown that those with too much excess body fat are more at-risk of certain types of cancers than others. Furthermore, the high fibre content encourages the growth of gut-friendly bacteria, which in turn reduces one’s risk of developing gut-related cancers such as stomach, rectal and colon cancer.
6. Packed full of protein: Beans are an excellent source of plant-based proteins, with 1 cup of cooked beans containing roughly between 7 – 10 grams of protein. As we age, our bodies require more protein to maintain bone density and muscle mass, and there’s just so much chicken one can have! Therefore, having a balanced diet, with a blend of animal and plant-based proteins, is the best way to ensure you’re hitting your protein goals, but still enjoying your meals.
7. High zinc content: a vision supporting nutrient that is good for vision and eye-health. Definitely a nice alternative to having carrots all the time, which are of course, delicious and healthy, but it always helps to have choices and to mix things up.
8. A great source of manganese: an essential nutrient that is very effective in treating PMS symptoms, such as mood swings and cramps. So, to our female readers out there, consider this next time you meal prep, and where you are in your cycles. Let’s face it, we can use all the help we can get!
9. High in Vitamin K: which makes it great for bone, cartilage and joint health due to its ability to regulate calcium metabolism, prevent calcification, reduce inflammation and support cartilage. All important things to consider as we age, and therefore, good to keep in mind when preparing our weekly meals.
10. Contain high levels of L-DOPA, a precursor to dopamine: the latter is a neurotransmitter which our brains and bodies associate with reward, motivation, cognitive flexibility and acceptance. This chemical precursor that exists in many beans (especially broad beans) makes them a great and natural way to alleviate symptoms of depression. Furthermore, a diet that is high in beans can contribute to better mental health, as it promotes a healthy gut microbiome which contributes greatly to easing symptoms associated with anxiety and depression.

To conclude, beans are versatile, convenient and affordable. And now, you have 10 more reasons why you should be having more of them. Whether they are canned, dry or frozen, they are easy to prepare and store, and contain an abundance of vitamins, antioxidants and minerals, making them great for our overall mental and physical health. It is also very easy to incorporate them into many meals; salads, soups, stews and curries – endless possibilities! 

Check out yufeed for some amazing and delicious recipes using this magic and oh-so-delicious ingredient!