Proteins

Protein plays a key role in virtually everything the body does. Beans are high in amino acids, the building blocks of protein. Protein sources can be divided into two different categories: complete and incomplete. Animal products, soy, and quinoa are all complete proteins, which means they contain all nine amino acids.

Nutrients

Beans contain several vital nutrients, including folate. Dried beans contain nearly double the folate that canned beans contain, so it is better to cook them from their dried form. However, canned beans still contain more folate than many foods.

Other important nutrients found in beans include:

Antioxidant

Beans are rich in a type of antioxidant called polyphenols. Antioxidants fight the effects of free radicals, which are chemicals that affect a wide range of processes in the body, from physical aging to cancer and inflammation.

Heart

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

Gut health

Research has shown a variety of beans, especially black beans, enhance gut health by improving intestinal barrier function, and increasing the number of healthy bacteria. This may help prevent gut-associated diseases.

Risks

Some people are allergic to beans or members of the legume family. Peanuts, for instance, are a legume and a common allergen. Soy is also a common allergen in the United States, while a lupin allergy is more common in Europe. Some people who are allergic to one bean or legume are allergic to others.

It is unsafe to eat many beans raw because they contain proteins called lectins. These proteins can cause severe food poisoning because they interfere with digestion and can lead to cyanide formation. Cooking the beans for at least 10 minutes destroys lectins so that they can be safely eaten.

The most common side effects of eating beans are gas and intestinal discomfort. These are not dangerous but can be unpleasant and even painful for some people.

How to prepare Beans

A person should always wash beans before cooking them and remove any beans that are shrivelled or discoloured.

Beans can be cooked by boiling them with seasoning and allowing them to simmer until they are soft.

Canned beans are pre-cooked and can be used straight away in a variety of dishes.