Beans are an indispensable part of the Mexican diet. From their cultivation in the milpa during pre-Hispanic times to the present day, they represent one of the basic ingredients in the staple basket in Mexico. In addition to their agricultural importance, beans are essential because they are a superfood, rich and nutritious, providing a great energy content in our daily lives. Below we present some of the advantages and benefits of eating beans, as listed by the US Dry Bean Council:

Rich in fiber and antioxidants
Beans have a high fiber content. A ½ cup serving provides about 8 grams of fiber, which is just under one third of what experts recommend for the day. It is also four times the amount of fiber in ½ cup of brown rice and double what you get from ½ cup of other fiber superstars like berries. Dietary fiber is linked to better weight control and may reduce the risk of heart disease, diabetes, and cancer, so eating fiber-rich foods like beans should be a priority.

Furthermore, studies indicate that beans, especially black beans, are a rich source of antioxidants and can provide health benefits similar to those of some fruits like grapes, apples, and blueberries. According to the University of Guelph in Ontario, Canada, darker-colored beans were associated with higher flavonoid levels and thus greater antioxidant activity.

You may also read: How to cook black beans?

Help with mood
Although depression and other mood disorders are complex conditions that require comprehensive treatment, evidence suggests that food choices can help with symptoms. In the latest study on this topic, researchers from Spain analyzed the eating habits of people with and without symptoms of depression. Subjects who were not depressed were more likely to be regular consumers of beans.

Legumes are rich in the amino acid tryptophan and the mineral magnesium, which have been linked to improvements in mood and mental well-being.

They are an excellent option for babies
The Academy of Nutrition and Dietetics lists beans as an appropriate food at six months. The first foods for babies are usually cereals, fruits, and pureed vegetables. But once your baby has learned to enjoy some of these foods, it's time to introduce more protein, and beans are an excellent choice because they are rich in protein, iron, zinc, and fiber, and have a mild flavor!

Their cultivation is sustainable!
Beans are part of the legume family. The roots of leguminous plants have nodules that house bacteria that can convert nitrogen from the air into a form that plants can use, thus reducing the need for natural or synthetic fertilizers. The nitrogen-rich soil of legumes makes other crops like wheat, planted in the same field in subsequent years, even more productive.

They have a low glycemic index
High blood glucose levels after meals play a role in the development of chronic diseases such as diabetes, heart disease, and even cancer.

Dry beans, such as pinto, black, or white beans, which belong to the Phaseolus vulgaris species, are recognized as low glycemic index foods that help moderate glucose spikes after meals. This dietary pattern can potentially prevent or treat some chronic diseases, so experts recommend adding them to the daily diet.

These are some of the benefits of eating beans! Don’t wait any longer and prepare your favorite recipes with this legume. Here are some of the favorite recipes from the kiwilimón community:

Charro beans with sausage
Pork beans with jalapeño
Bean tamale