Beans, beans, the magical fruit...
We all know the words to the children's song about how musical, magical beans might cause some...flatulence. These lyrics not only make the song fun for kids to sing but they actually hold a key to a part of why beans are magical, and how they can be used as a functional food to improve your health. Let's get into the science!
Fiber
Fiber can be divided into two general categories: soluble and insoluble.
Insoluble fiber is a material that makes its way through your gastrointestinal tract without being digested. This type of fiber adds bulk to your stool and is important for maintaining regularity and may help with constipation. Beans are a good source of insoluble fiber, but it is the soluble fiber in beans that holds some really magical properties.
Similarly to insoluble fiber, soluble fiber is not broken down by our digestive tracts. However, soluble fiber is broken down by the bacteria in your large intestine which can be beneficial in several ways. The bacterial population living in the intestines is known as the gut microbiota. Soluble fiber acts to feed the "good" (beneficial) bacteria in your colon. Keeping the good bacteria fed and strong helps them to keep colonies of "bad" (pathogenic) bacteria at bay, preventing them from causing disease.
As these good bacteria break down soluble fiber in the gut, they create byproducts, some of which are very beneficial to our health. These bacteria produce vitamins B and K, help protect your body against disease, and promote the health of the cells in the digestive tract. As of late, researchers are finding more and more evidence supporting how a healthy gut microbiota is very important in terms of overall health.
These bacteria also produce gas as a byproduct which we release as flatulence... a small price to pay for the health benefits of beans!
Soluble fiber is also important for heart health. Soluble fiber has been shown to "soak up" excess cholesterol that comes from both our diets and our bile. This prevents the body from absorbing the excess cholesterol, which can improve the ratio of LDL cholesterol (bad) to HDL cholesterol (good) in your blood. Increasing the amount of HDLs and decreasing LDLs helps prevent fatty plaques from building up in the blood vessels, making diseases like atherosclerosis less likely.
Other Important Nutrients
Aside from fiber, beans contain a number of other beneficial nutrients.
Beans are a good source of phytonutrients. Phytonutrients are chemicals that we get from eating plant foods, and are a bit like vitamins. Although we don't need phytonutrients to survive (as we do vitamins) they can act as helper molecules, assisting our body in carrying out different metabolic processes and protecting our body from free-radicals.
Phytonutrients that protect our bodies from free-radicals are known as antioxidants, and beans are loaded with them. Free-radicals are molecules or atoms in our bodies that cause damage to cells. This damage can cause a host of problems for our bodies, but in short, the less of them you have, the better off you are! Antioxidant help to neutralize free-radicals, rendering them harmless. Incorporating beans into your diet can help you get a healthy dose of antioxidants.
What Kind of Beans are Best?
One of the best things about beans is that no matter which kind you eat, you can reap their benefits. Black, red, kidney, garbanzo, lima, navy...take your pick! Mash them up for hummus, add them to salads, tacos, chili, or add them to some rice for an easy meal or side. Lentils are also an option as they are in the same family as beans, which is the legume family.
One thing to be aware of is how beans and bean products may be processed. Products such as refried beans, pre-seasoned beans, or canned beans may contain large amounts sodium which is not always desirable. Luckily, low-sodium versions of these products are available. Canned beans may also be rinsed with a strainer to remove some of the excess sodium.
The bottom line is that no matter how much they might make you toot, beans are an excellent addition to any diet!
Written by Andrew Bush
Sources:
Mahan, L. K., MS, RD, Raymond, C.A.J. L., MS, RD, CD. (2017). Krause's Food & the Nutrition Care Process, 14th Edition. [Yuzu]. Retrieved from https://reader.yuzu.com/#/books/9780323340755/
https://nutritionfacts.org/video/benefits-of-beans-for-peripheral-vascular-disease/
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