5 Healthiest Beans to Eat

Most of know that legumes, especially beans are healthy for us. They are filled with essential fiber, antioxidants and protein. They also contain good amounts of vitamins and minerals. One can always get confused about the right beans to choose among the lot. Here are five healthiest beans that can help you make a good start.

1) Black Beans

Black beans have a soft texture and act as a substitute for meat in dishes. They contribute to the health of the digestive tract especially the colon. Black beans allow the good bacteria in colon to produce butyric acid. The cells on the inside walls of the colon utilize this acid for the proper functioning of the colon. Black beans also contain a good amount of phytonutrients and flavanoids. Apart from these, the beans are great sources of manganese, magnesium, iron and phosphorous. And lastly, they are rich in proteins, indigestible fiber and antioxidants.

2) Kidney Beans

Kidney beans come in various colours, from deep red to white. Kidney beans are known to improve memory, stabilize blood sugar and reduce the risk of heart attacks. This is because, they contain a good amount of cholesterol reducing fiber. The fiber also controls the insulin levels in the blood, thus helping diabetic patients. They are rich in trace minerals such as Vitamin K, phosphorous, potassium, manganese and copper. Apart from these trace minerals, kidney beans are rich in molybdenum, which is an integral part of enzyme sulfite oxidase, responsible for detoxifying sulfites.

3) Lima Beans

Lima beans are very yummy when cooked and used in dishes. They are also undoubtedly one of the healthiest beans available. Similar to kidney beans, these too are rich sources of cholesterol-lowering fiber. This fiber is also responsible for preventing the blood sugar levels from spiking after a meal, as well as helpful for people suffering from diabetes. The fiber in lima beans not only controls blood sugar levels, but functions as a bulk laxative, protecting the mucous membrane of the colon. Lima beans are a rich source of folates, required for synthesizing DNA. Lastly, they are a good source of vitamins and minerals needed by our body.

4) Pinto Beans

Not many people are aware of these beans. However, they are the most common beans in US and northwestern Mexico, as pinto beans are one of the most common ingredients of burritos. They are rich in fiber and protein. They are also loaded with trace minerals such as potassium, phosphorous, iron and manganese. Similar to kidney beans, pinto beans are rich in molybdenum. One of the health benefits of pinto beans is that it provides immunity against cold and flu.

5) Soy Beans

Who is not aware of the protein rich soy beans? For vegetarians, this is one of the best replacements for lean meat due to its high protein content. One can either drink soy milk or eat preparations made of soy such as tofu, cheese and even fake meat to avail its nutrients. Soy not only contains proteins, but also contains high levels of dietary fiber and essential fatty acids such as Omega-3 fatty acids. Soy also contains a good amount of vitamins such as vitamin B-2 and vitamin K, as well as trace minerals such as copper, potassium and magnesium.

These are definitely not the only healthy beans you will find, as there are many more available in the market with much more nutritional value. Do write your choice in the comment box below.