5 Health Benefits of Beans—and 5 Surprising Risks

Beans are nutritional powerhouses packed with protein, fibre, B vitamins, iron, potassium, and are low in fat; but this mighty food can also pose potential health risks.

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Beans have the health benefit of preventing heart disease
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Health Benefit: Beans can prevent heart disease

Studies have shown that people who eat more legumes have a lower risk of heart disease, and the phytochemicals found in beans might be partially to thank, since they protect against it.

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Bean have the health benefit of fighting cancer
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Health Benefit: Beans can fight cancer

Beans contain a wide range of cancer-fighting plant chemicals, specifically, isoflavones and phytosterols which are associated with reduced risk of cancer.

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Bean have the health benefit of lowering cholesterol
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Health Benefit: Beans can lower cholesterol

Beans provide the body with soluble fibre, which plays an important role in controlling blood cholesterol levels. Studies find that about 10 grams of soluble fibre a day—the amount in 1/2 to 1 1/2 cups of navy beans—reduces LDL cholesterol by about 10 per cent. Beans also contain saponins and phytosterols, which help lower cholesterol.

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Bean have the health benefit of helping you lose weight
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Health Benefit: Beans can help you lose weight

A serving of beans will help you feel full more quickly, because the rich fibre content fills your stomach and causes a slower rise in blood sugar. That should stave off hunger longer and give you a steady supply of energy.

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Bean have the health benefit of helping manage diabetes
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Health Benefit: Beans can help manage diabetes

Beans are a diabetes sufferer’s superfood, so you shouldn’t overlook their health benefits! The balance of complex carbohydrates and protein provides a slow, steady source of glucose instead of the sudden surge that can occur after eating simple carbohydrates.

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Beans have a health risk of causing migraines
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Health Risk: Beans can cause migraines

Some legumes can trigger migraines or an allergic reaction in some people. If this happens, talk to a doctor and eliminate the culprit from your diet.

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Beans have a health risk of raising blood pressure
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Health Risk: Beans can raise blood pressure

If you take a monoamine oxidase (MAO) inhibitor to treat depression, avoid fava beans because they can interact with your medication and raise blood pressure.

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Beans have a health risk of beans is interference with vitamin absorption
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Health Risk: Beans can interfere with vitamin absorption

Some beans, like soybeans, contain substances that interfere with the absorption of betacarotene and vitamins B12 and D. The heat from cooking inactivates most of these substances, making vitamin absorption more likely. But it’s still smart to compensate for potential vitamin loss by consuming plenty of fresh fruits and yellow or dark green veggies (to up your betacarotene) and lean meat (for vitamin B12).

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Beans have a health risk of triggering gout
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Health Risk: Beans can trigger gout

If you suffer from gout, talk to your doctor about your bean consumption. People with gout are often advised to forgo dried peas, beans, lentils, and other legumes because of their high purine content. In susceptible people, purines increase levels of uric acid and can precipitate a gout attack.

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Beans have a health risk of making you gassy
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Health Risk: Beans can make you gassy

While not technically a health risk, beans can cause an embarrassing flatulence problem, particularly dried beans, lentils, and peas. Help reduce gas production by changing the water several times during the soaking and cooking process, and always rinse canned beans. Adding herbs like lemon balm, fennel, and caraway, or combining cooked legumes with an acidic food, might also help prevent flatulence.

Reader's Digest
Originally Published in Reader's Digest

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