Beans are packed with fiber, iron, potassium, protein, B vitamins and are low in fats. However, this food can also pose potential health risks.

Health Benefits

Beans Can Help Fight Cancer

Found in beans is a wide range of cancer-fighting plant chemicals such as phytosterols and isoflavones which are linked with reduced cancer risk.

Beans Can Help Manage Diabetes

Beans are a diabetes sufferer’s superfood! The balance of protein and complex carbohydrates provide a slow and steady source of glucose instead of the sudden surge that can occur after eating simple carbohydrates.

Beans Can Help Lower Cholesterol

Beans can provide your body with soluble fiber, which is necessary for controlling cholesterol levels. Studies revealed that about 10 grams of soluble fiber a day (1/2 to 1 ½ cups of navy beans) can reduce LDL cholesterol by about 10%. It can also help lower cholesterol as it contains saponins and phytosterols.

Beans Can Help You Lose Weight

Because of the rich fiber content, a serving of beans will help you feel full more quickly and give you a steady supply of energy. The rich fiber fills your stomach and causes a slower rise in blood sugar.

Beans Can Help Prevent Heart Disease

According to studies, people who eat more legumes have shown to have lower heart disease, and this might be because of the phytochemicals found in beans since they protect against it.

Health Risks

Beans Can Make You Gassy

Beans, particularly lentils, peas, and dried beans, can cause embarrassing flatulence problem. You can lessen gas production by changing the water several times during the soaking and cooking process and by always rinsing canned beans. Combining cooked legume with acidic food or adding herbs like fennel, caraway, and lemon balm might also help prevent flatulence.

Some Beans Can Raise Blood Pressure

If you are treating depression with monoamine oxidase (MAO) inhibitor, avoid fava beans because they can interact with your medication and raise blood pressure.

Beans Can Cause Migraines

In some people, legumes can cause an allergic reaction or can trigger migraines. Talk to your doctor and eliminate it from your diet if this happens.

Beans Can Trigger Gout

Due to its high purine content, people with gout are often advised to avoid consuming beans, lentils, dried peas, and other legumes. Purines increase levels of uric acid and can trigger a gout attack.

Beans Can Interfere With Vitamin Absorption

Some beans, like soybeans, have substances that interfere with the absorption of vitamins B12, vitamin D, and beta-carotene. The heat from cooking inactivates most of these substances, thus making vitamin absorption more likely. Yet, you can still compensate for potential vitamin loss by eating plenty of dark green leafy vegetables, fresh fruits, and lean meats.