Beans: the super food that can change your diet and your health

In Brazil, beans are a basic and beloved food, present in several meals throughout the day. However, research such as the Vigitel study (Monitoring System for Risk and Protective Factors for Advanced Diseases through Telephone Monitoring) shows a downward trend in the consumption of this very good food.

Among the reasons given for this reduction in consumption are the lack of time for cooking and the misconception that beans contribute to weight gain. However, a recent study came to dispel these myths and highlight the health benefits of beans.

How can beans contribute to weight control?

A study published in Journal of Nutritionled by nutritionist Yanni Papanikolaou, that there is a positive association between bean consumption and a lower body mass index (BMI). The research analyzed information from more than 44,000 adults from the National Health and Nutrition Examination Survey (NHANES).

According to the study, individuals who included beans in their diet weighed, on average, 2.5 kilos less and had a waist circumference 2.3 cm smaller than those who did not eat beans regularly. These findings are important, as a smaller waist circumference is associated with a lower risk of developing metabolic syndrome, which includes conditions such as hypertension and high levels of glucose. and cholesterol.

These beans are worth mentioning:

• Increases satiety: The fiber present in beans promotes the feeling of satiety, making you feel more satisfied and eat less.
• Regulates appetite: Beans help regulate the hormones that control appetite, reducing the desire to eat between meals.
• Accelerates metabolism: The proteins present in beans increase metabolism, which favors the burning of calories.

Health benefits of beans

• Low glycemic index: Beans have a low glycemic index, which means they release glucose slowly and gradually, preventing insulin spikes and helping to control weight.
• Source of vegetable proteins: Beans are an excellent source of protein, which is essential for growth and repair of organs, as well as contributing to satiety.
• Rich in fiber: The fiber present in beans promotes intestinal health, regulates bowel movement and helps control cholesterol and blood sugar levels.
• Essential Minerals: Beans are rich in minerals such as iron, potassium, magnesium and zinc, which perform several important functions in the body.
• B complex vitamins: These vitamins are essential for energy metabolism and for the proper functioning of the nervous system.

How do you incorporate beans into your daily routine?

To make the most of the benefits of beans, it is necessary to prepare them correctly. Recommended practice is soaking: leaving the grains to soak for about 12 hours, changing the water several times. This helps to eliminate substances that can cause digestive discomfort, such as gas, and reduces the presence of resistant compounds.

For those with busy schedules, a good tip is to prepare a lot of beans and freeze them in smaller portions. The pressure cooker can also be a good friend, greatly reducing cooking time and saving gas.

Trying different types of beans and ways of preparing them can also make the diet richer and more interesting. White beans are excellent for salads, carioca beans are perfect with rice, black beans are essential in feijoada, and red beans can be a delicious choice for soups.

Including beans in your daily diet can have a number of health benefits, from maintaining a healthy weight to improving cardiovascular and digestive health. With so many benefits and versatility in the kitchen, beans deserve a prominent place in your diet. So, don’t let myths and misconceptions stop you from enjoying this nutritious and delicious food.