Blog

Do you like beans? What’s your favorite? Black beans, chickpeas, dark red kidney, light red kidney, white kidney, lentils, pinto, red beans? Research shows that regular consumption of beans can offer various health benefits. Beans are not only versatile and delicious but also a powerful house for building a healthy body. Let’s explore this further together.

Dry beans are rich in complex carbohydrates and dietary fiber (both soluble and insoluble), and they are also a good source of plant-based protein, making them a meat alternative. According to the Bean Institute, beans contain about 21 to 25% of protein by weight, which is significantly higher compared to vegetables. Additionally, beans are packed with essential vitamins, minerals, and micronutrients such as vitamins C and B, potassium, copper, phosphorus, manganese, magnesium, folate, and antioxidants (polyphenols). All these excellent nutrition properties enable beans to fight against cancer and strengthen overall health.

Lower the Risk of Cancer & Other Health Benefits

Beans are rich in antioxidants and phytochemicals that help protect cells from damage caused by free radicals, one of the most significant breakthroughs made by NFCR-supported scientists and also featured in NFCR’s 50th Anniversary Magazine. This reduces oxidative stress and inflammation, which both contribute to cancer development. Research indicates that consuming beans on a regular base can help lower the risk of colorectal, breast, and prostate cancers.

Gut Health & Colorectal Cancer

The BE GONE trial study shows that small navy beans can benefit colorectal cancer patients by fostering beneficial bacteria in their colon, supporting immune health, and regulating inflammation. This research also reveals that people who added a cup of navy beans to their daily meals experienced positive changes in their gut microbiome, aiding cancer prevention and improving treatment outcomes.

Heart Health

Including beans in your daily diet can also prevent cardiovascular diseases (CVD). According to the National Institutes of Health (NIH), clinical studies have shown that beans can lower cholesterol levels and regulate blood pressure, both of which are risk factors for CVD.

Prevent Diabetes & Weight Management

Beans can prevent diabetes and obesity by lowering the glycemic index and controlling blood sugar levels. With high value in fiber and protein, beans help restrict appetite, reduce overall calorie intake, and maintain a healthy body weight.

Adding Beans to Your Diet!

Here’s an inspiration on how to incorporate beans into your meal, check out this delicious recipe!

Ingredients

• 15 oz can black beans, rinsed and drained
• 15 oz can kidney beans, rinsed and drained
• 15 oz can garbanzo beans, rinsed and drained
• 1/2 cup cherry tomatoes, diced
• 1 cup corn
• 1 avocado
• 1 green bell pepper
• 1/2 cup red onion, finely chopped
• 1/4 cup fresh cilantro, diced
• Juice from 1 large orange
• Juice from 2 limes
• 1/2 teaspoon cumin
• 3/4 teaspoon honey
• 1/4 teaspoon salt
• Pepper to taste
• 1/8 teaspoon cayenne pepper (optional)

Preparation:

• In a small bowl, whisk together orange and lime juices, cumin, honey, salt, pepper, and cayenne.
• In a large bowl, combine beans, tomatoes, corn, onion, bell pepper, avocado, and cilantro.
• Pour dressing over the bean mixture, and toss to combine.
• Chill for at least one hour before serving. Stir to incorporate dressing, and enjoy!

Visit NFCR’s website to explore more NFCR-funded research programs, general cancer information, and how you can support NFCR through various ways, driving our mission forward and looking into a cancer-free world.

Read more evidence about how beans can help lower the risk of cancers: https://www.nfcr.org/blog/blogbountiful-benefits-beans/

Explore more about NFCR-supported research on colorectal cancer: https://www.nfcr.org/cancer-types/cancer-types-colorectal-cancer/