Beans and greens are nutritional powerhouses offering a wide array of health benefits. Packed with essential nutrients, these plant-based foods can significantly contribute to overall well-being, from improving heart health and digestion to preventing chronic diseases. Incorporating beans and greens into your daily diet is a simple yet effective way to boost your health and potentially extend your lifespan.
The Remarkable Benefits of Beans
Beans, including lentils, chickpeas, and various other legumes, are nutritional powerhouses that can lower cholesterol levels and reduce the risk of heart disease. Eating beans daily can significantly improve health outcomes.
Cardiovascular Protection
Beans are nutritional powerhouses that can lower cholesterol levels and reduce the risk of heart disease. Studies have shown that eating a half-cup of cooked pinto beans daily for two months can drop cholesterol by nineteen points. Plant-based proteins in beans and other legumes are high in minerals and dietary fiber without the saturated fat and cholesterol found in some animal proteins. Substituting plant-based proteins for red meat can lower blood cholesterol, a risk factor for heart disease.
Predictor of Longevity
Legumes are so beneficial that they've been called "the most important predictor of survival in older people". An 8% reduction in the risk of premature death has been linked to every twenty-gram increase in daily legume intake, which is just about two tablespoons of beans.
Blood Sugar Control
Beans can also improve blood sugar control, making them a valuable food for people with or at risk of diabetes. Diabetics who consumed about a cup of beans daily experienced significant improvements in blood sugar control and a reduction in resting heart rate. Research shows that people who regularly eat beans have lower blood sugar levels, avoiding troublesome spikes. Stable blood sugar keeps your energy steady throughout the day. Studies also show that the resistant starch in beans may help reduce the risk of developing Type 2 diabetes.
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Nutrient Density
Beans are packed with protein, zinc, and iron, similar to meat, but are naturally low in sodium and saturated fat and have zero cholesterol. They are also high in fiber, potassium, and folate. Beans are a superfood because they’re relatively low in fat and calories and full of nutrients.
Lowering Blood Pressure
Eating legumes can lead to lower blood pressure. Randomized controlled trials have demonstrated that adding legumes to your diet can effectively lower blood pressure. The potassium in beans helps you maintain healthy blood pressure.
Reducing Inflammation
Legumes can reduce inflammatory markers in the body. Simply swapping out a few servings of meat for beans can lower C-reactive protein (CRP), IL-6, and TNF-α.
Weight Management
A review of 21 clinical trials concluded that eating beans and other legumes daily resulted in weight loss, even without trying to restrict calories. The same review also concluded that eating beans can reduce body fat. Researchers believe the weight loss effect of beans is due to satiety - the feeling of fullness. Beans take longer to digest than simple carbs, and the fiber and protein help you feel satisfied.
Disease Prevention
The fiber and other nutrients benefit the digestive system and may even help prevent digestive cancers. The beneficial phytonutrients in beans can help lower cancer risk. Black beans are particularly high in anthocyanins that protect your cells from DNA damage that can lead to cancer. Scientific evidence shows that eating mostly plant-based foods - whole grains, vegetables, fruits, and beans - plays a big role in preventing cancer and contributing to a healthier life. Plant-based foods are high in the types of fiber, nutrients, and phytochemicals (natural substances) that may help to prevent cancer.
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Versatile and Affordable
Beans are both versatile and affordable, making them an accessible option for everyone. They can be easily incorporated into various dishes, from salads to soups, and can even be used to make brownies.
Types of Beans
There are many types of beans, each with its own texture and flavor:
- Black beans
- Black-eyed peas
- Cannellini or white kidney beans
- Chickpeas or garbanzo beans
- Fava beans
- Green beans
- Kidney beans
- Lima beans
- Navy beans
- Pinto beans
- Soybeans or edamame
All beans are legumes, but not all legumes are beans. Legumes are a broader category of plants that includes beans, peas, lentils, and peanuts. Beans are one category of legumes that offer unique benefits and tastes.
The Vital Role of Greens
Greens, such as spinach, kale, and collard greens, are packed with antioxidants, which protect the body against damage from free radicals. A diet rich in greens is essential for maintaining overall health and well-being.
Antioxidant Powerhouses
Greens, such as spinach, kale, and collard greens, are packed with antioxidants, which protect the body against damage from free radicals. Plant foods contain, on average, sixty-four times more antioxidants than animal foods.
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Improved Artery Function
A diet rich in antioxidant-rich plant foods is essential for maintaining healthy arteries. Antioxidants help the arteries dilate properly, improving blood flow.
Nutrient Rich
Greens are full of essential vitamins and minerals. Eating a variety of greens ensures a wide range of nutrients that support overall health. Vegetables provide a multitude of cancer fighting nutrients and compounds. Whether you choose fresh, frozen, or canned (the ones without added salt or fat) veggies, include a variety of vegetables in your meals. If you eat starchy roots and tubers as staple foods be sure to include non-starchy vegetables regularly too.
Reducing Inflammation
Like beans, greens have anti-inflammatory properties and are an important part of an anti-inflammatory diet. A plant-based diet, with lots of greens, can effectively lower levels of inflammation.
Cognitive Benefits
Greens, as part of a plant-based diet, can help maintain cognitive function.
Eye Health
Some greens like kale, are rich in lutein and zeaxanthin which are important for eye health.
Versatile and Easy to Incorporate
Greens can be easily added to smoothies, salads, soups, and other dishes. They can be eaten raw or cooked.
The Synergistic Effect of Beans and Greens
When combined, beans and greens offer a powerful synergy that further enhances their health-healthy benefits:
Fiber
Both beans and greens are rich in dietary fiber, which is crucial for heart health. Fiber helps lower cholesterol and regulate blood sugar levels. Eating more fiber is an excellent way to improve digestion - and your overall health. Beans contain key substances that benefit your gastrointestinal (GI) tract and digestion: Insoluble fiber helps prevent constipation. Soluble fiber feeds the good bacteria in your gut microbiome, helping you digest food and absorb nutrients better. Resistant starch also provides food for your microbiome when it gets broken down by bacteria in your colon.
Antioxidants
The high antioxidant content of greens, combined with the nutrients in beans, provides comprehensive protection against cellular damage and inflammation.
Balanced Nutrition
Together, beans and greens provide a balanced source of protein, fiber, vitamins, and minerals that support overall health and well-being.
Practical Ways to Incorporate More Beans and Greens
Incorporating more beans and greens into your diet can be simple and delicious because they fit into almost any meal.
Daily Dozen
Dr. Greger, in "How Not to Die," promotes a "Daily Dozen" checklist that includes servings of beans and greens each day.
Meal Planning
Plan meals around beans and greens by adding them to salads, soups, stir-fries, and side dishes. Try adding beans to salads, soups, chilis and stews for a boost of flavor and plant-based protein.
Creative Recipes
Explore recipes that highlight beans and greens such as bean salads, lentil soups, spinach smoothies, and stir-fried greens with beans. Blend beans into dips, like hummus or salsa. Use them in addition to or instead of meat in tacos. Or try a bean-based patty in place of meat. Use them to replace or reduce the flour in baked goods. Like black bean brownies or chickpea chocolate chip cookies.
Snacking
Use hummus (made from chickpeas) with raw vegetables as a snack.
Variety
Try different types of beans and greens to keep meals interesting and ensure a variety of nutrients. The many varieties of beans include black, kidney, garbanzo, pinto, cannellini, lima, mung and navy as well as other legumes, such as black-eyed peas and lentils.
Preparation
Experiment with how to prepare greens and beans - fresh, frozen, canned, cooked, or raw.
Addressing Common Concerns
Flatulence
While beans can cause flatulence, this is often temporary as the body adjusts to increased fiber intake. Soaking and rinsing beans before cooking can also help reduce gas. To reduce gas, soak them overnight and cook them thoroughly. Toss out the cooking water and rinse the cooked beans well under running water before eating. For canned beans, rinse the beans well and boil them before eating. It also helps to start with tiny servings and gradually increase the amount you eat to allow your system to adjust. Consuming them pureed can also help decrease the gassiness effect.
Preparation
Both beans and greens can be easy to prepare, but you can choose pre-cooked or canned versions if you are short on time.
Taste
Adding herbs, spices, and different flavorings can make beans and greens even more delicious.
Specific Beans and Their Benefits
Chickpeas
Also known as garbanzo beans, chickpeas are a great source of fiber and protein. They are particularly beneficial for reducing post-meal blood sugar and increasing insulin sensitivity compared to other high carb foods. Eating hummus was also linked to reduced appetite and decreased snacking on desserts later in the day. Eating chickpeas may support the growth of beneficial gut bacteria and the production of short-chain fatty acids in the colon.
Lentils
Lentils are one of the most iron-rich legumes. They can also help reduce blood sugar. Lentils may also help heart health by reducing low-density lipoprotein (LDL or “bad”) cholesterol and increasing high-density lipoprotein (HDL or “good”) cholesterol.
Peas
Peas contain protein, fiber, and micronutrients that can promote a healthy gut and blood pressure. They are a particularly good source of vitamin K, a fat-soluble vitamin necessary for proper blood clotting and bone health. Isolated pea protein may help with muscle-building.
Kidney Beans
Kidney beans contain high amounts of fiber and may help reduce the rise in blood sugar that happens after a meal. They’re also high in folate, which is an especially important nutrient during pregnancy.
Black Beans
Black beans may help with blood sugar management by modifying gut bacteria. They may also help reduce the rise in blood sugar after a meal compared with other high carb foods, such as rice.
Soybeans
Soybeans and the antioxidants they contain may help reduce the risk of certain cancers, risk factors for heart disease, and menopausal bone density loss.
Pinto Beans
Pinto beans may help reduce blood cholesterol and blood sugar while supporting gut health. They can be eaten either whole or mashed.
Navy Beans
Navy beans contain a lot of fiber and may help reduce the risk factors for metabolic syndrome. They also contain several important nutrients.
Peanuts
Peanuts are a legume. Due to their high content of monounsaturated fats, peanuts have several health benefits, especially if they replace other diet components.
The Impact on Overall Health
Beyond heart health, a diet rich in beans and greens can offer many other benefits:
Improved Gut Health
The fiber in beans and greens is important for a healthy gut microbiome. The indigestible sugars in beans function as prebiotics, feeding good bacteria in the colon.
Muscle Health
Certain greens, such as spinach, have been shown to improve muscle quality and performance.