Could beans be the small but mighty superfood your diet is missing? In the UK, we are all familiar with the ‘baked bean’! Beans, in general though, are a largely neglected and underrated addition to the average diet. Beans are packed full of nutrition, and offer a broad range of benefits – whether your aim is to maintain a healthy weight, support your gut health, or fuel your body. With a wide variety, such as pinto beans, kidney and black beans, they can be incorporated into a diverse range of dishes. They are ideal for adding flavour, texture, and nutrition to your meals.
Beans to boost your nutrition
1. Black beans – These are rich in antioxidants, particularly anthocyanins, which help protect your body from oxidative stress. They are an excellent source of protein and dietary fibre, promoting digestive health and aiding in weight management. The high fibre content also supports heart health by helping to regulate cholesterol levels.1https://www.healthline.com/nutrition/are-black-beans-healthy
2. Kidney beans – High in protein and iron! They are also a good source of folate, which is important for supporting a healthy pregnancy. The complex carbohydrates found in kidney beans can enhance blood sugar control, making them beneficial for those with diabetes.2https://www.healthline.com/nutrition/foods/kidney-beans
3. Pinto beans – These beans are a great source of protein and fibre, making them an excellent choice for keeping you full and satisfied. They contain antioxidants, such as kaempferol, helping combat free radical damage. They are also high in folate and magnesium, supporting healthy cellular function and bone health.3https://www.healthline.com/nutrition/pinto-beans-nutrition
4. Navy beans – Packed full of nutrients for reducing cholesterol levels and supporting overall cardiovascular function. They can boost cognitive function and are a source of vitamins C and K, as well as various B vitamins.4https://draxe.com/nutrition/navy-beans-nutrition/
5. Mung beans – Much like black beans, mung beans are rich in protein, fibre, and antioxidants, making them great for digestion and heart health. Mung beans can also help balance blood sugar levels, helping with weight loss efforts.5https://www.medicalnewstoday.com/articles/324156
6. Adzuki beans – Small and red, these beans contain a variety of nutrients, including iron, potassium, and magnesium, contributing to muscle maintenance, and cardiovascular health.6https://draxe.com/nutrition/adzuki-beans/
They are all high in protein and fibre, but each has unique micronutrients. Adding a few varieties of these beans throughout the week would ensure a big boost to not only your gut health but your overall wellbeing!
Looking for more nutrition additions? Check out Why flaxseed should be a staple in your kitchen cupboard.
Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8am to 8pm.
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