Spill the Beans: The Health Benefits of the Brilliant Bean

While we're quite confident that there's no such thing as a magic pill for health and wellness, the nutritious bean may be the closest thing.

Beans, along with peas and lentils, belong to the legume family. The legume’s history as a significant food source for all types of populations worldwide is a testament to its nutritional content as well as its adaptability and versatility!

Magic beans

There are so many health benefits associated with the beautiful bean. Here are our top five reasons to be keen on the bean:

1. Beans are good for your heart - they contain an abundance of soluble fiber, which can lower cholesterol and triglyceride levels.
2. Beans are low in fat - they are about 2 to 3% fat with no cholesterol (but always make sure to double check that your canned beans do not contain lard).
3. Beans have a low GI index - beans are digested slowly which helps to stablise blood glucose levels.
4. Beans are a good source of plant protein - one 1/2 cup of beans provides about 7g of protein which is the same amount you get from a 28g serving of meat or fish.
5. Beans help prevent cancer - research has revealed that regular consumption of beans reduces the risk of chronic diseases like cancer thanks to their antioxidant and fiber-filled nature!
   
   

   Image: Be Good Organics

How to be full of beans

Beans are such an easy and delicious addition to your diet, no wonder so many cultures around the world have made the almighty bean an essential part of their cuisines for centuries! Here are some easy ways to incorporate more beans into your diet:

• Chili
  The beautiful thing with chili is that there are no rules. You can pretty much throw every bean under the sun into a chili recipe and it'll come out delicious!
• Burritos
  Beans are a staple part of Mexican food - load your burritos or fajitas up with black beans, kidney beans and pinto beans as well as vegetables, guacamole and salsa.
• Veggie burgers
  Beans and grains are the essential cornerstones of any decent veggie burger. A simple starting point for anyone new to the world of homemade veggie burger is to simply mash up one tin of beans and combine with flour and spices before shaping into patties. For the more adventurous cook, our New York inspired veggie burger gives protein-packed black beans a starring role.
• Soups
  Vegetables and beans are a match made in heaven for hearty, filling soups.
• Salads
  Throw some beans into your salad to keep you fuller longer as well as giving you an extra protein hit.
• Dips
  Yes, we're talking hummus but we're also talking so much more. Think: black bean dips, white bean dips and edamame dips. The possibilities are endless even if the chips are not.
• Sandwiches
  Grab a can of chickpeas and mash them up with two tablespoons of vegan (or regular) mayonnaise, a 1/2 teaspoon of tumeric, salt, pepper and a dash of apple cider vinegar for a super healthy alternative to an egg salad sandwich.