Health Benefits of Eating Beans

beans carbs plant-based protein Aug 05, 2020

Beans are a great source of protein. They are affordable and offer some incredible health benefits that are unmatched by meat. I will go over the nutritional benefits of beans as well as some great substitutes for beans.

Basics about Beans

Beans are seeds that come from a flowering plant in the leguminous plant's family. The bean seeds grow in the pods of these plants, which usually pop open when the seeds are mature.

Beans contain a lot of amino acids, which are the chemicals responsible for the formation of proteins, which are very important to the human body. It is also a rich source of fiber as well as vitamins, which makes it a very important food in our diet.

Here is a simple wrap made with garbanzo beans and spinach. A delicious way to make a quick meal that is satisfying and nutritious.




There are different varieties of beans that are grown all over the world. Most beans have to be cooked before they are consumed, as they can be very dangerous if consumed raw.


Health Benefits of Eating Beans

The following are some of the health benefits we get from consuming beans regularly:


  1. Beans Are a Great Source of Protein

Beans contain high amounts of amino acids, which is a compound that helps in the making of proteins. Proteins are essential to our bodies as they help to build body tissues and muscles.


Beans can be added to other cereals that contain incomplete proteins to make them complete. The only type of beans that contains all the nine proteins necessary for our bodies is soybeans.


  1. Beans Help Increase Cardiovascular Health

Studies have shown that people who incorporate beans regularly in their diet have a lower risk of dying from stroke, heart attacks, or any other form of vascular-related health issues.


  1. Beans Help to Reduce Cancer Risk

Studies have shown that beans often act as anti-inflammatory and antioxidants. These properties help them reduce the risk of getting cancer.


Black beans are the best in this task as they contain the highest amounts of antioxidants. They have also been proven to kill damaging cancer cells of colorectal cancer, thus slowing down their growth rate.


  1. Beans Prevent the Liver From Getting Fatty

Having a fatty liver is a metabolic disorder. This disorder is brought about by the accumulation of fats in the liver. Adzuki beans are a type of beans that have been proven to reduce the number of fats in the liver to maintain the health status of the liver. They also help to prevent diabetes


Numerous studies have shown that beans can stabilize the amount of blood glucose in the body. This property gives beans the ability to prevent an individual from getting diabetes. The high quantity of fiber in beans can help them reduce the amount of glucose in our blood.


Soybeans have been proven to improve the functioning of the pancreas. This enables the pancreas to generate enough insulin, which then regulates the amount of sugar in the blood and thus prevents us from getting diabetes.


  1. Beans Help Us to Lose Weight

Studies have shown that beans can control our appetites. The high amounts of starch and fiber in beans helps to reduce the cravings people have for sweet and fatty foods.


Beans also make the consumers feel fuller for longer, and this prevents them from overeating. This can help you lose weight or maintain a healthy weight.


  1. Prevents Birth Defects

Beans contain a mineral called folate, which is very important for pregnant women or women who are considering getting pregnant.


This mineral promotes the healthy growth of the baby while he/she is in the womb and helps them grow healthy.


  1. Help Control PMS

Studies have shown that women who consume beans regularly tend to experience fewer mood swings as well as less painful cramps. This is due to the manganese content in them.


The beans that contain the highest amounts of manganese include yellow-green beans, yard-long beans, and flat beans.


  1. Beans Help to Fight Depression

Beans are rich in folate, which helps people cope better with depression. When one consumes high amounts of folate, they will be able to prevent an increase in the quantity of homocysteine production in their bodies. This will help to boost the production of norepinephrine, serotonin, and dopamine in the body, which help in sleep regulation.


These natural chemicals also help with boosting the quality and duration of sleep and thus significantly lower your risk of depression.


Nutritional Substitutes for Beans


Beans are essential when it comes to a plant-based lifestyle. However, not everyone likes or can tolerate beans. One way to go around this is by starting slow. Just introduce a tablespoon of beans per dish once or twice per week. Then gradually increase the portion size until you feel comfortable digesting them without problems. 

The following are four great substitutes for beans that you can use instead of beans and contain similar properties: 


      1. Peas

These also come from the leguminous plant family. They usually come in two colors, yellow or green. Peas are rich in antioxidants and proteins which makes them a great replacement for beans.


  1. Soy - Tempeh - Edamame

This is a great substitute to use instead of beans, especially for vegans, this is because it contains all nine proteins. It is also a rich source of calcium. However, keep in mind soy has more fat than beans, so you want to be mindful if you want to lose weight.


  1. Lentils

These are high in plant proteins and are great for a vegan diet. Lentils also contain a lot of fiber and minerals such as copper, manganese, and vitamin B1, which makes it an excellent substitution for beans.

Lentils are also proven to be great at controlling blood sugar as well as helping to regulate appetite, which aids in weight loss.

  1. Quinoa

According to the Whole Grains Council, quinoa is a gluten-free, whole-grain carbohydrate, as well as a whole protein (meaning it contains all nine essential amino acids). It cooks faster than rice and is a nutritional power food. According to the nutrition facts stated by the U.S. Department of Agriculture (USDA), 1 cup of cooked quinoa amounts to:


222 calories

39 grams (g) of carbs

8g of protein

6g of fat

5g of fiber

1g of sugar 

So you have choices when it comes to beans. I hope this helps.


From the information above, it's clear to see that beans have a lot of nutritional value that makes them mandatory in our diets. They provide us with several health benefits as well as helping us get better sleep.


There are different types of beans produced in the world, and each type has its unique health benefit. Beans are delicious, and they can be prepared in different ways, which makes them an enjoyable ingredient to have in the kitchen.


Beans are very affordable, and this makes them accessible to every person despite their economic standing, thus ensuring that everyone gets the protein and fiber their bodies require.


The four great substitutes for beans we have given you cater to all types of people, including vegetarians. They also help those people who are allergic to beans to get these necessary nutrients. It is essential to eat a balanced diet at every meal. Proteins help to build your body and are especially crucial for growing children.


Beans are great as they contain a lot of carbohydrates as well as proteins and fiber. This means that you can consume them on their own with some vegetables without having to add another starch.

Would you like to learn to eat and cook like a vegan chef? Visit Eat Like a Vegan Chef and see how you can improve your eating habits that will result in better health and even weight loss.  


To your health,


Chef Frank

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