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Despite being our favourites, beans like kidney beans (rajma), black beans, soybean and lima beans have gained a reputation of making people gassy. According to the book 'Diet & Nutrition, A Holistic Approach' by Rudolph Ballentine, MD, stachyose and raffinose are two different and unusual starches that cause gas in humans upon eating beans. The intestine does not have the capability to break them down and enable smooth digestion. The bacteria that is present in the lining of the stomach breaks down the starches into carbon dioxide and hydrogen, further giving rise to gastric issues.This doesn't mean that beans are not worth eating; after all we cannot give up on rajma or soybean, can we? Despite this reputation that beans have, they are packed with numerous health benefits. In one of the studies published in the Journal of the American College of Nutrition, researchers found that people who eat beans had 22% lower risk of obesity and are more likely to have a smaller waist than people who didn't eat beans.
If you aren't convinced yet, here are a few reasons to add beans to your daily diet.
1. May Help Pump Up More Iron In Your Body
Iron deficiency is one of the most common conditions; it could cause the haemoglobin or red blood cell count to reduce, further causing anemia. Adding beans to our diet increases the iron intake. However, beans are plant-foods and contain non-heme iron that is not readily absorbed by our body as compared to the iron that we find in meat. In order to ensure a better absorption of the nutrient, it's best to eat beans with foods high in vitamin C.
2. Helps Control High Blood Pressure
The dietary protein and soluble fibre found in beans help prevent conditions like hypertension or high blood pressure.
3. Helps Promote Weight Loss
It is the presence of dietary fibre that keeps your hunger pangs at bay and ensures keeping you fuller for longer. Fibre takes longer to digest, thus keeping our tummy full, which further prevents overeating, meaning it helps lose weight.
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