Beans, which come in a variety of colours and sizes, also have health advantages for the immune system and the heart.
Beans are a fantastic source of dietary fibre. That’s significant because the majority of Americans don’t consume the 25 to 38 grammes daily that are suggested. The American Institute for Cancer Research published the most thorough examination of nutrition and cancer yet done. Nine independent research teams from around the world combed through more than 500,000 studies to produce a groundbreaking scientific consensus report, which was then examined by 21 of the world’s leading experts on cancer. They suggest eating whole grains and/or legumes (beans, split peas, chickpeas, or lentils) with each meal as one of their top tips for preventing cancer.
In addition to keeping you regular, fibre appears to be a defence against heart disease, high cholesterol, high blood pressure, and gastrointestinal disorders. Each cup of navy beans contains roughly 19 grammes of fibre. For a substantial soup, use some smoked turkey, kale, onions, and carrots.
Beans are an excellent source of low-fat, low-calorie protein that is already combined with fibre and carbohydrates. Around 15 grammes are in a single cup. That is two to three times as much as wheat or rice.
It’s particularly beneficial for lysine, a protein building ingredient that vegetarians may not consume enough of. Lentils, onions, carrots, tomatoes, and chilli powder are used to make a flavorful, protein-rich vegetarian stew.
Helps maintain a healthy weight:
If you regularly consume beans, you’re more likely to be thinner around the middle and have a lower body mass index (BMI).
According to studies, obese men who ate a diet high in protein and primarily consisted of beans lost more weight. Consider substituting a hearty, low-fat, spicy kidney bean chilli for beef as your main dish.
Making beans a regular part of your diet will benefit your heart. It can lower your LDL “bad” cholesterol, according to studies.
Try a straightforward beet, bean, and green salad for a heart-healthy eating alternative.
An effective dish for managing diabetes:
Eating a variety of beans not only seems to aid in preventing diabetes, but it also tends to aid in regulating high blood sugar, which is both a cause and symptom of the illness.
For a tasty summer side dish, steam some fresh green beans with a little salt and olive oil.
The blood proteins (haemoglobin and myoglobin) that assist in transporting oxygen throughout your body are made by your body using iron. Your hormones and connective tissue like tendons and ligaments depend on it as well.
Soybeans contain around 9 milligrammes per cup. Edamame, or soybean pods, can be prepared by boiling them in salted water.
Particularly in soy, phytoestrogens seem to both benefit breast cancer survival and contribute to its prevention.
It’s understandable why the cancer recommendations advise trying to include beans in your meals since they’re so simple. They can be served as the main course, readily incorporated into snacks, or added to almost any meal.
There are countless options.
Parvathy Sukumaran 
