Here are 5 pros and cons each of having beans in your diet!

Beans are the power house of nutrition! Packed with good quality nutrients such as protein, B vitamins, potassium, iron, and fiber this food product offers many health benefits as well. Read on to know about 5 benefits and risks of consuming beans.

Health benefits

Heart. Beans have been proven to lower the risk of getting heart disease as the phytochemicals present in legumes have a pivotal role in this.

Cholesterol. The high amount of fiber, phytosterols, and saponins present in beans significantly control the level of cholesterol in the blood. There are studies which report that consuming about 10g of fiber a day can reduce the amount of cholesterol in the blood by 10%. So, consuming about a cup of beans every day along with the other vegetables can definitely help people with high cholesterol levels.

Cancer. Beans contain many anti-cancer elements, particularly isoflavones and phytosterols, which are associated with a reduced risk of cancer.

Obesity. Beans are high in fiber because of which they make you feel full for longer duration and slowly raise the blood sugar levels. This makes you feel less hungry while maintaining the energy levels, thereby leading to weight loss.

Diabetes. Beans are a super food for people with diabetes as it contains complex carbs and proteins, both of which maintains the glucose level in blood.

Health risks

Migraine. Some legumes trigger allergic reaction and migraine in some individuals. One must check with the doctor if abnormal symptoms are experienced after consuming beans.

Blood pressure. People who take monoamine oxidase inhibitor to cure depression must avoid consuming fava beans as these two things can counter interact and lead to a high blood pressure.

Nutrient absorption. Some variety of beans, such as soybean contains a substance that interferes with the absorption of certain vitamins (beta carotene, vitamin B12 and D). However, most of those substances are inactivated upon cooking or by heat and thus not interferes with the absorption of these vitamins. But, it is still wise to include more of fresh fruits, vegetables, and lean meat to catch up for the nutrient loss, if any.

Gout. You must discuss with your doctor about beans consumption if you have been diagnosed with gout. This is because, people with gout are often advised to stay away from dried pea, lentils, beans, and other legumes as these food products have a high purine content, which increases the level of uric acid and formation of gout.

Gas. Beans lead to an increased flatulence, which can be prevented by soaking and cooking them in water after changing it many times over. Adding herbs such as fennel, caraway seeds, lemon balm etc. while preparing beans also help to prevent flatulence.