The USDA had a ranking of foods with the highest antioxidant capacity. Out of the top four, three were beans (red, red kidney, and pinto beans). Beans raise blood sugar very slowly and improve glycemic control which is the regulation of blood sugar and insulin. Beans have a phytochemical called diosgenin that inhibits cancer cells from multiplying. Other phytochemicals in beans such as saponins, protease inhibitors, and phytic acid protect cells from the type of genetic damage that can lead to cancer. Beans also have folic acid which is a benefit for the heart.
- 1 cup of beans contains 11 g – 17 g of fiber per serving
- 1 cup of beans contains 12 g – 15 g of protein per serving
- Beans lower cholesterol
- Beans are a low glycemic food
- Beans carry magnesium, iron, zinc, and potassium