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Versatile and not wanting for flavor, beans are nutritional powerhouses that have earned the title “superfood.” On top of their high protein and fiber content, beans are also chock-full of health-promoting antioxidants and folate, a B vitamin essential for proper brain function, red blood cell formation and DNA production.

When made a regular part of a balanced diet, beans can confer several health benefits, such as better digestion, better heart health and a lower risk of chronic illnesses.

Beans: a protein-rich superfood

Beans are easy enough to include in a balanced diet. You’ll just have to take note of their cooking time since it does tend to vary depending on the kind of bean.

Some of the most popular bean varieties include:

• Lima beans
• Black beans
• Black-eyed peas
• Kidney beans
• Garbanzo beans
• Navy beans
• Pinto beans
• Red beans

Beans are an absolute must-have for many health enthusiasts – and for good reason. For starters, they fit into several different food groups: vegetables, protein sources and grains, thanks to their complex carbs.

However, beans still stand out among other foods within these groups because of certain characteristics. For instance, even though beans are a lot like meat in terms of their protein content, beans contain little to no fat and are cholesterol-free, making them a much healthier protein source even for meat-lovers.

Beans are also one of the few plant-based foods that provide essential amino acids. These organic compounds combine to form proteins, which make up a considerable chunk of our bodies. These amino acids are involved in several important functions, such as growth and development, healing, digestion and metabolism.

When it comes to disease prevention, beans are also tough to beat. For one, the soluble fiber in beans has been shown to lower cholesterol. High cholesterol is a known risk factor for heart disease and heart attacks.

The high fiber content of beans also comes in handy in keeping blood sugar under control and diabetes at bay. Some studies have even provided evidence that beans help lower blood sugar in diabetics.

In reducing cholesterol and keeping blood sugar stable, beans help preserve liver health and protect our livers from accumulating fat. Having a fatty liver can lead to serious liver problems later on, such as liver damage or liver cancer.

But beans don’t just reduce liver cancer risk. Recent studies suggest that regularly eating beans also slashes the risk of intestinal and colorectal cancer. This cancer-fighting activity is largely due to the many antioxidants and anti-inflammatory agents in beans.

Recipe for vegan three-bean chili

Everybody loves a good chili, and this one is a sure hit for both vegans and meat-lovers alike. Quick and easy, this recipe for three-bean chili is great for late mornings, busy lunch hours or lazy dinners.

Ingredients for 4 servings:

• 4 garlic cloves, crushed and chopped
• 1 32-ounce can crushed tomatoes
• 1 14-ounce can black beans
• 1 14-ounce can pinto beans
• 1 14-ounce can dark red kidney beans
• 1 large jalapeno pepper, seeded and chopped
• 1 large green pepper, seeded and chopped
• 1 medium yellow skinned onion, chopped
• 1 cup vegetable stock
• 2 tablespoons olive oil
• 2 tablespoons chili powder
• 1 tablespoon cayenne hot pepper sauce
• 1 tablespoon ground cumin
• 1 teaspoon coarse salt

Preparation:

1. Heat olive oil in a deep pot over moderate heat.
2. Saute onion, peppers and garlic for 3 to 5 minutes or until soft.
3. Deglaze pan with vegetable stock, then add the tomatoes and beans, stirring to combine.
4. Season the chili with cumin, chili powder, hot sauce and salt.
5. Simmer over low heat for 5 to 10 minutes or until the chili has thickened.
6. Serve in bowls and top with sliced vegetables if desired.

Beans are protein-packed superfoods that ought to be a regular part of a nutritious diet. Substitute beans for meat from time to time and eat more filling bean dishes to reap their nutritional benefits.

Sources:

MedicalNewsToday.com

Healthline.com

FoodNetwork.com