बीन्स प्रकृति का उत्तम भोजन हो सकता है। न्यूट्रिएंट्स में 2021 के शोध के अनुसार, ये छोटे पावरहाउस विटामिन, खनिज और फाइटोकेमिकल्स से भरे हुए हैं। लेकिन जो चीज वास्तव में उन्हें अगले स्तर पर ले जाती है वह है वनस्पति प्रोटीन और फाइबर का उनका अनूठा संयोजन। साथ ही, यू.एस. ड्राई बीन काउंसिल के अनुसार, बीन्स में बहुत कम, यदि कोई हो, संतृप्त वसा होती है, और वे कोलेस्ट्रॉल-मुक्त होते हैं। एक और लाभ? बीन्स की कीमत प्रति सर्विंग मात्र एक पैसा है।
तो हम उनमें से अधिक क्यों नहीं खा रहे हैं? भले ही अमेरिकियों के लिए 2020-2025 आहार दिशानिर्देश प्रति सप्ताह 1½ कप पकी हुई फलियाँ खाने की सलाह देते हैं, फ्रंटियर्स इन न्यूट्रिशन में 2021 के शोध के अनुसार, अधिकांश अमेरिकी साप्ताहिक 1/3 कप से भी कम खाते हैं।
चाहे आप बीन खाने वाले नहीं हैं (अभी तक!) या उन्हें अपने आहार में शामिल करने के और तरीकों की तलाश कर रहे हैं, यहां वह है जो आपको जानना आवश्यक है।
What Happens to Your Body When You Eat Beans Daily … or Every Other Day
Beans could be nature’s perfect food. These little powerhouses are packed with vitamins, minerals and phytochemicals, according to 2021 research in Nutrients. But what really takes them to the next level is their unique combo of plant protein and fiber. At the same time, beans contain little, if any, saturated fat, and they are cholesterol-free, per the U.S. Dry Bean Council. Another perk? Beans cost just pennies per serving.
So why aren’t we eating more of them? Even though the 2020-2025 Dietary Guidelines for Americans recommends eating 1½ cups of cooked beans per week, most Americans consume less than 1/3 cup weekly, according to 2021 research in Frontiers in Nutrition.
Whether you’re not a bean eater (yet!) or are looking for more ways to add them to your diet, here’s what you need to know.
Types of Beans
Technically speaking, beans are members of the legume family, meaning they grow in a pod. According to the Department of Agriculture, more than 4,000 types of beans are cultivated in the United States. These are the five most popular varieties, per the Frontiers in Nutrition study above:
Beans Nutrition Facts
The following are the nutrition facts for one ½-cup cooked serving without salt, per type of bean, according to the USDA.
Nutrient Black beans, USDA Chickpeas, USDA Pinto beans, USDA Soybeans, USDA Lima beans, USDA Kidney beans, USDA
Calories 120 135 123 148 108 113
Total Carbohydrates 23 g 22 g 22 g 7 g 20 g 20 g
Dietary Fiber 8 g 6 g 8 g 5 g 7 g 6 g
Total Sugars 0 g 4 g 0 g 3 g 3 g 0 g
Protein 8 g 7 g 8 g 16 g 8 g 8 g
Total Fat 0 g 2 g 1 g 8 g 0 g 0 g
Saturated Fat 0 g 0 g 0 g 1 g 0 g 0 g
Sodium 3 mg 6 mg 0 mg 1 mg 2 mg 1 mg
Potassium 400 mg 239 mg 373 mg 443 mg 478 mg 359 mg
Folate 80 mcg 141 mcg 147 mcg 46 mcg 78 mcg 115 mcg
Iron 3 mg 3 mg 2 mg 5 mg 3 mg 2 mg
Health Benefits of Beans
You May Maintain a Healthy Weight
Beans’ magical duo of protein and fiber has multiple benefits, including weight control. “Getting more of these nutrients in your diet promotes satiety and helps keep you fuller for longer periods,” says Yanni Papanikolaou, M.P.H., a nutrition researcher and president of Nutritional Strategies, Inc. “Accumulating evidence suggests that people who eat higher amounts of protein and fiber also have healthier BMIs,” he says. Most recently, a 2023 Nutrients study of 15,185 people found that, over the course of a decade, bean eaters gained less weight—and belly fat—compared to people who didn’t eat beans.
You May Improve Your Gut Health
Your gut is teeming with bacteria that help protect against chronic illnesses like type 2 diabetes, heart disease, inflammatory bowel disease and cancer, notes the earlier Nutrients study. But to thrive—and outnumber disease-causing bad gut bacteria—these good bugs need fiber for fuel. “The breakdown of fiber by good bacteria produces short-chain fatty acids, which have been shown to help boost immunity and reduce inflammation. Ultimately, this means the fiber in beans can help prevent the onset of disease,” says Papanikolaou. “In contrast, bad bacteria prefer to feast on sugar as an energy source, and the more sugar they get, the more they flourish and overtake the good bacteria,” he adds.
You May Reduce Your Heart Disease Risk
Beans are serious multitaskers when it comes to heart disease prevention. For example, beans are one of the best sources of soluble fiber, which naturally lowers cholesterol, says the National Lipid Association. These little dynamos are also chock-full of blood-pressure-regulating potassium, a mineral that few of us consume enough of, according to the National Institutes of Health.
You’ll Consume More Nutrients
Potassium isn’t the only nutrient we could use more of. According to the Dietary Guidelines for Americans, most people also fall short on folate, calcium, magnesium, fiber and vitamins A, C, D and E (plus iron if you’re a female of reproductive age). Beans are a great way to fill the void, says Papanikolaou. Currently, he’s working on research that shows Americans who eat beans as part of their typical diets rack up more fiber, potassium, calcium, folate, iron, magnesium and vitamin E than non-bean eaters.
Beans, beans, the magical fruit. The more you eat, the more you … (You know the saying.) “In addition to fiber, beans contain oligosaccharides, a naturally occurring type of sugar that we can’t digest fully,” says Sharon Palmer, RDN, a registered dietitian nutritionist specializing in plant-based nutrition and co-founder of Food Planet. So, yes, they can cause gas if your digestive system isn’t used to them. The remedy, says Palmer, is gradually adding small servings to your diet to give your gut time to adjust.
How to Eat More Beans in Your Diet
One of the biggest barriers to bean consumption is most people have no clue what to do with them. If that sounds familiar, these tasty recipes can get you started:
Frontload by starting your day with Anti-Inflammatory Beans on Toast or a bowl of Sweet Potato Corn and Black Bean Hash.
For lunch, toss chickpeas into a Roasted Buffalo Chickpea Wrap or a Grain Bowl with Chickpeas & Cauliflower.
Roast a can of chickpeas for a crunchy snack. Or fold them into a creamy Avocado Hummus.
Whip up an Edamame & Veggie Rice Bowl for a light dinner.
Swap in beans for meat and chicken. Think Chickpea “Chicken” Salad, Roasted Vegetable & Black Bean Tacos, Black Bean Fajita Skillet or Red Bean Lasagna.
Satisfy your sweet tooth with this Dark Chocolate Hummus.