Introduction
Beans are a staple in many diets around the world, and for good reason. They are packed with protein, fiber, and other essential nutrients. But did you know that eating beans can also have some secret side effects? According to recent scientific research, eating beans can have a variety of positive health benefits, from reducing cholesterol levels to improving digestion. In this article, we’ll explore the secret side effects of eating beans and how they can benefit your health. We’ll also provide some tips on how to incorporate beans into your diet in a healthy way. So, if you’re looking for a nutritious and delicious way to improve your health, look no further than beans!
Secret Side Effects of Eating Beans, Says Science
Beans are a great source of protein, fiber, and other essential nutrients, but did you know that they can also have some unexpected side effects? According to recent research, eating beans can have some surprising benefits and drawbacks. Here’s what you need to know about the secret side effects of eating beans.
The Benefits of Eating Beans
The most obvious benefit of eating beans is that they are a great source of protein and fiber. Eating beans can help you feel fuller for longer, which can help you maintain a healthy weight. Beans are also packed with essential vitamins and minerals, such as iron, zinc, and folate. Eating beans can also help reduce your risk of certain diseases, such as heart disease and type 2 diabetes.
The Drawbacks of Eating Beans
Although beans are generally considered to be a healthy food, they can also have some unexpected side effects. Eating too many beans can cause gas and bloating, as well as abdominal discomfort. Eating beans can also cause digestive issues, such as constipation and diarrhea. Additionally, some people may experience an allergic reaction to beans, so it’s important to be aware of any potential reactions.
Eat This, Not That
If you’re looking to get the most out of your bean consumption, it’s important to choose the right type of beans. For example, black beans are a great source of protein and fiber, while kidney beans are packed with essential vitamins and minerals. Additionally, it’s important to limit your intake of processed beans, such as canned beans, as they can be high in sodium and other additives.
Eating beans can be a great way to get the nutrients you need, but it’s important to be aware of the potential side effects. By choosing the right type of beans and limiting your intake of processed beans, you can enjoy the benefits of eating beans without the drawbacks.
Whether you love tossing them on salads to add texture and flavor or regularly incorporate them into your meals as a vegetarian-friendly alternative to meat, beans are a great way to load any meal with delicious protein in seconds. However, it’s not just their affordability or ease of preparation that makes beans such a great staple to keep on hand at home.
Benefitting everything from your waistline to your cardiovascular health, read on to discover why beans are such a nutritional knockout. And for some more genius additions to your meal plan, check out 22 Meals to Melt Belly Fat in 2022.
If you’re looking to lower your risk of heart disease, look no further than these trusty legumes.
A study published in the Archives of Internal Medicine found that, among a group of 9,632 men and women, those who consumed legumes four or more times a week had a 22% lower risk of coronary heart disease and an 11% lower risk of cardiovascular disease than those who ate them less than once a week.
And for more ways to protect against cardiovascular issues, discover The Best Foods That Can Help Lower Your Risk of Heart Disease.
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Getting your cholesterol levels into healthier territory could be as simple as adding some more beans to your diet. A 2011 meta-analysis published in Nutrition, Metabolism & Cardiovascular Diseases found that, in examining data from 10 studies on 268 participants, individuals given a legume diet lowered their LDL cholesterol by an average of 8.0 mg/dL as compared to members of a control group.
If you struggle to stay full after a meal, try incorporating more beans into your favorite recipes. A 2016 study published in Food & Nutrition found that, among a group of 43 healthy adult men of normal weight, those who were provided a high-protein meal with a base of beans and peas rated themselves as being more satiated afterward than those provided a high-protein meal with a base of either pork or veal.
If you want to stay satisfied between meals, check out these 30 Hacks to Feel Full When You’re Trying to Lose Weight.
Losing weight may be as simple as swapping out some of the meat-based dishes in your diet for ones composed of beans instead. In the same Food & Nutrition study, the group that was provided with high-protein meals with a base of beans ate 12% less afterward than those who ate high-protein meals with a meat base.
Whether you have a family history of colon cancer or have had colon polyps and would like to head future ones off at the pass, there’s no time like the present to incorporate more beans into your diet. A 2006 review of research published in the Journal of Nutrition found a “significant inverse association between increased dry bean consumption and the recurrence of advanced colorectal adenomatous polyps,” with those who consumed the largest amounts of beans reducing their risk of advanced colorectal adenomatous polyps by 65%.
For more ways to improve the health of this vital organ, check out these Colon Cancer Signs to Watch For Now, Say Doctors, and for the latest health news delivered to your inbox, sign up for our newsletter!
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