Bean

Why You Need It

• Stabilizes Blood Sugar: Beans have a low glycemic index, meaning they release sugar slowly into the bloodstream, preventing energy crashes.
• Supports Heart Health: Rich in soluble fiber, beans act like a sponge to soak up cholesterol and remove it from the body.
• Boosts Gut Health: They are loaded with prebiotic fiber, which feeds the good bacteria in your gut, reducing inflammation.
• Promotes Longevity: Studies consistently link bean consumption with a lower risk of chronic diseases like type 2 diabetes and heart disease.

Deep Dive

Beans are unique because they balance protein and fiber in a way few other foods can. While most carbohydrates spike blood sugar, the fiber in beans forms a gel in the gut that slows down the absorption of sugars. This makes them an excellent food for insulin sensitivity. Additionally, beans contain 'resistant starch,' a type of fiber that resists digestion and reaches the colon intact, acting as a potent prebiotic. This process produces short-chain fatty acids (like butyrate) which nourish the cells lining your colon and reduce systemic inflammation.

Natural Food Sources

Beans are best consumed as whole food to maximize fiber intake. Here are the top varieties:

Supplementation

While eating whole beans is ideal, bean-derived supplements exist (such as White Kidney Bean Extract or Phaseolus Vulgaris). These are often marketed as 'starch blockers' to inhibit the digestion of carbohydrates.

Usage:

• Whole Food: Aim for 1/2 to 1 cup of cooked beans at least 3-4 times a week.
• Supplement: If using extract for weight management, typical doses range from 500mg to 1500mg taken 30 minutes before a carb-heavy meal. Always consult a doctor before starting a new supplement regimen.