The Health Benefits of Eating Beans

Pulses or Legumes May Help Fight Cancer, Heart Disease and Diabetes

Feb 22, 2009
Melody Rhodes

Mixed Dry Beans - M. Rhodes,author photo

In the humorous children's song, beans are called "the magical fruit." A consideration of the health benefits of beans shows this observation is on target.

Beans, in fact, may be one of the best foods to include in the diet--but legumes are often overlooked.

Around the world, approximately 400 varieties of edible dry beans are grown and harvested. While in some regions beans are consumed as a dietary staple, in Western lands most bean varieties do not make it onto grocery store shelves. Beans, for the most part, take a backseat to fat-laden convenience foods.

Studies about edible beans and their role in disease prevention in humans have drawn the curtain on legumes (pulses) and their place in the modern diet. Eating beans, it turns out, offers important health benefits.

Health Benefits of Eating Beans

Cancer, heart disease, and diabetes are three conditions that are considered potential killers. What role does bean consumption play in relation to these?

Beans and Cancer

Data from 41 countries has demonstrated a correlation between bean consumption (or lack thereof) and morbidity from breast, prostate, and colon cancers.

As reported by Ralph W Moss, in the January 18, 2004 Cancer Decisions newsletter, " Beans Against Cancer " when "USDA scientists analyzed the colored seed coats of twelve different types of beans, they found that these legumes contained many of the same antioxidants (such as anthocyanins) that are also found in pricier berries and fruits, and also in wine."

The World Cancer Relief Fund/American Institute for Cancer Research has made a general recommendation that 45-60% of dietary calories should be derived from starchy protein-rich foods of plant origin. Beans or pulses fall into that category.

Beans and Heart Disease

Scientists studied legume consumption and heart disease disease risk in the U.S. What was learned? Individuals who ate beans four times per week reduced their risk by 22%, as compared to those who consumed beans less than once per week.

Beans and Diabetes

According to Elizabeth A. Rondini/Maurice R. Bennink, Food Science and Human Nutrition, Michigan State University, "Beans and Diabetes" Nutrition and Health, Ontario Beans, "Eating low glycemic index diets may be one mechanism to minimize the normal rise in blood glucose that occurs following meals and therefore aid in the management of diabetes." Legumes are digested slowly, thus making them a good choice for those with diabetes, helping these individuals to maintain healthful blood sugar levels.

Facts About Nutritious Beans

As touched on, colored beans are higher in antioxidants. Antioxidants help to reduce oxidative stress, which is associated with degenerative diseases in the body.

Beans are a rich source of vegetable protein making legumes a good choice for vegetarian or meat-reduced diets.

Beans are low in fat and high in dietary fiber, which makes beans truly magical in that they help to remove cholesterol from the body before it is absorbed, thereby reducing risk of heart disease.

Beans contain vitamins, minerals, and complex carbohydrates.

Why Beans are Such a Good Food Choice

Beans are inexpensive. They are also versatile because they can be added to a number of different dishes. Highly nutritious beans also keep well, having a long shelf life, which means that dry beans can be stored easily.

Eating Beans: How Much?

The World Health Organization (WHO) recommends a daily amount of 30 grams (an ounce of pulses, including nuts and seeds) to guard against heart disease and certain types of cancer.

2005 USDA Dietary Guidelines for Americans recommendation: eat 3 cups of beans per week.

Finding Dry Edible Beans

Consumers can choose from a variety of beans by visiting whole food stores or a bulk outlets. In some cases, large sacks of beans can be ordered or purchased. Some markets have a dry goods section, which allows shoppers to stock up on beans.

Bean Preparation

Soak dried beans overnight in water and then discard the liquid. This helps to reduce flatulence, associated with sugars in beans.
If time permits, cook beans in a slow cooker (this method of bean preparation reduces foaming and boil-overs).