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celebrity chef Jamie OliverHugh Fearnley‑Whittingstall and tom kerridge has endorsed a new campaign that’s making headlines beans,
The Bang in Some Beans campaign is an effort to double the intake of beans, legumes and pulses in the UK by 2028.
This kind of campaign is pending for a long time. Despite beans on toast being a British favourite, beans, pulses and legumes are under-consumed in the UK. According to Food Foundation figures, two-thirds of the UK population eats less than one portion of beans a week.
Beans are one of the most affordable and nutritious foods. With the cost of food continuing to rise and the number of diseases due to poor nutrition increasing, beans may provide a solution to both problems.
Encouraging greater bean consumption could also help close the UK’s fiber gap, as most of the UK population does not meet the recommended 30 grams of fiber per day. Beans are one of the simplest, most accessible ways to bridge that gap.
If you’re still not convinced, here are some health benefits beans can provide.
1. They can help you control your weight
Beans are a great source of protein, fiber and micronutrients like iron, magnesium and potassium. Increasing your consumption of beans may improve your health and reduce your risk of chronic disease.
Research also shows that people who consume large amounts of beans have less body weight, smaller waist circumference and lower blood pressure. All of these are associated with a reduced risk of many chronic diseases, including obesity, diabetes and heart disease.
Not only are beans low in calories, but their high fiber and protein content may help increase satiety (feeling of fullness), which is an important factor in appetite regulation and long-term weight management.
2. They’re good for your heart
A lot of research links eating beans to a healthy heart. A diet rich in beans can significantly lower LDL (“bad”) cholesterol, improve blood pressure, and reduce inflammation.
The fiber present in beans binds cholesterol in the intestine so that it can be eliminated from the body. Their potassium and magnesium content supports vascular function, which is essential for a healthy heart. That’s why, for people suffering from heart diseases or hyperlipidemia, beans should be the cornerstone of a healthy heart. Diet,
3. They are good for blood sugar levels
Beans have a low glycemic index. This means they release energy slowly, reducing the rise in blood sugar. Their fiber and protein content also helps slow carbohydrate absorption, which promotes better blood sugar control. Both factors are important to prevent or manage type 2 diabetes.
Evidence from clinical trials shows that adding beans to the diet also benefits other aspects of blood sugar in people with or at risk for type 2 diabetes – such as improving fasting blood sugar and insulin levels.
A randomized controlled trial of more than 100 people with type 2 diabetes found that those who ate at least a cup of legumes daily for three months not only had better blood sugar control, but also had significant reductions in body weight, waist circumference, cholesterol levels, and blood pressure.
4. They may benefit gut health
Beans aid gut health by providing both soluble and insoluble fiber. These act as prebiotics, nourishing the beneficial gut bacteria.
About the author
Raisa El Zein is Lecturer in Life Sciences at the University of Westminster.
This article was first published Conversation And it is republished under a Creative Commons license. read the original article,
Fermentation of these fibers in the gut also produces short-chain fatty acids, prebiotics that have anti-inflammatory effects and support the colon. Regular consumption contributes to improved digestion and bowel regularity.
Boost your legume consumption
You don’t need to make any dramatic dietary changes to include more beans in your diet. Here are some simple ways to eat more beans.
1. Start slowly.
Start with small portions (about half a cup of cooked beans) a few times a week, increasing as your digestive system adjusts and avoiding bloating and flatulence.
2. Mix varieties.
Rotate between legumes like chickpeas, kidney beans, lentils, black beans and cannellini beans. Variety increases nutritional diversity and keeps meals interesting.
3. Add beans to familiar dishes.
Add beans or other legumes to soups, stews, curries, salads or pasta sauces. Even a handful of people can bring meaningful change.
4. Choose canned beans.
These are just as nutritious as dried or fresh beans – just make sure you wash them thoroughly to reduce the sodium content. If you use dried beans, make sure you soak them overnight and cook them thoroughly to neutralize anti-nutrients like phytates (which can reduce the absorption of other nutrients) and improve their digestibility.
Nutritionally, gram and pulses are good choices as they are high in fiber and protein. Black beans contain antioxidants – compounds that have been linked to a reduced risk of diseases such as cancer, diabetes and Alzheimer’s disease.
Ultimately, the best beans are those that you can include in your diet and eat regularly.
However, there are some groups of people who should be careful when increasing their intake of beans, as some of the compounds they contain can have negative health effects.
People with IBS, IBD or digestive sensitivities may suffer from bloating or gastric discomfort if they consume large amounts of beans. Beans should be introduced into the diet gradually depending on how well your body tolerates them.
People with kidney disease should be careful because beans are high in potassium. In such a situation, it is important to consult a doctor before consuming a diet rich in beans.
People who suffer from low levels of iron or zinc should also be careful how they prepare beans. Anti-nutrient compounds in beans can inhibit the absorption of minerals, which is why it is very important to soak beans and cook them thoroughly.
Beans are a powerhouse of nutrition. Rich in fiber, protein and key micronutrients, they support heart, metabolic and gut health while being affordable and eco-friendly.