Eat a tin of beans this week
Wednesday, 22 December 2021
Although beans contain carbohydrates, they are also a good source of dietary fibre and protein, which gives them a low glycaemic index. Therefore, eating beans can help prevent significant spikes in blood glucose levels.
However, remember to think about your portion size too.
Beans are a complex carbohydrate, which the body digests slowly. This helps you to feel fuller for longer and reduces spikes in your glucose levels, as the carbohydrate from your bean meal is released slowly into your bloodstream.
Apart from keeping your blood glucose level stable, dietary fibre also offer benefits for your heart health, keeping your bowel movements regular and may help you achieve a healthy weight.
Eat beans and lower your blood cholesterol
The Australian Heart Foundation states that dietary fibre improves blood cholesterol levels and lowers the risk of stroke and heart disease, reducing the risk of these diabetes related complications.
Beans are also an excellent source of plant-based protein with little or no fat and saturated fat. Fat is often found in meat. Protein is essential for body tissue growth and repair.
With all these benefits, are there any negative effects if you have too many beans?
Avoid embarrassing moments
Beans are also high in digestive fibre and starches which our body’s natural intestinal enzymes cannot digest.
Instead, a process called bacterial fermentation occurs, breaking down these starches and fibre, releasing extra gas as a byproduct. Although it is not harmful, some people might find it uncomfortable.
So, if you are new to beans, try to increase your bean intake slowly to prevent embarrassing moments.
Versatile addition to most meals
Beans are a very versatile addition to your diet. Add them to salads, casseroles, pies or make them into bean burgers.
Finally, the next time you want something that’s high in protein and fibre, low in GI and fat, that’s also packed full of vitamins and minerals, think BEANS!