Choose beans over rice?

 

navy-beansI did not grow up liking beans. Truth? I hated it while growing up but started liking it when  I got to know the nutritional benefits!

I  discovered that I could make them into delicious meals that will be thrilling and yummy to me. As much as you may like rice (which is not a bad thing at all), I would not like you to miss out on the amazing health benefits of beans. And not only that, I’ll teach you how to enjoy it! Here’s some reasons you should see beans as worthy options at meal time:

 Beans enhance weight-loss and help to reduce belly fat

Are you aiming to reduce weight? These two nutrients are awesome when it comes to weight management! Research studies show that foods high in protein and fiber provide improvements in appetite, weight management and belly fat reduction. Research studies found that those that take beans consistently have reduced risk of being obese and reduced risk of developing unhealthy belly fat

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It ensures reduced risk of cardiovascular diseases

Studies show that beans intake significantly reduces bad cholesterol (Low density Lipoprotein)  levels in the body thereby reducing the risk of Angina, Coronary Heart Disease, Heart Attack, Stroke and other cardiovascular diseases. Intake of beans has also been shown to be of help in lowering blood pressure.

 how-to-make-moin-moinHelps to maintain a healthy blood sugar level

Beans has low glycemic index. This means that it releases glucose slowly and steadily making it suitable for maintaining a healthy blood sugar level and reduce the risk of developing type 2 Diabetes. Research studies also revealed that incorporating legumes as part of diet for diabetic patients improved blood sugar control and reduced calculated Coronary Heart Disease Score.

Rich in Folate and Iron

Beans contain 74 percent recommended dietary allowance (RDA) of folate and also rich in iron. Folate enhances normal fetal development in pregnant women, promotes sperm viability in men and improves heart health.  Iron helps to prevent anemia and aid brain function

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Reduce risk of Colon Cancer

The fiber in beans acts as prebiotics and has been known to improve colon health and reduce the risk of colon cancer

 It should be noted that raw beans contain some toxins, anti-nutrients and certain oligosaccharides which can cause diarrhea, vomiting, flatulence and bloating. These symptoms can be avoided by first soaking the beans before cooking or parboiling the beans, after which the beans can be cooked thoroughly. There are several ways in which you can enjoy beans. You can garnish it with fish, make it into moinmoin or akara (Beans Cake), and I bet you’ll like it!

Want to get on a weight loss scheme or consult a dietitian online? Visit ‘Our Services’ page. And remember to leave a feedback if you find this information useful!

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