Instagram video is right about the positive impact of consuming beans on gut health and curbing cravings for unhealthy foods.
An engaging video on Instagram talks about the positive impact of consuming beans on gut health. It further states that higher intake of beans may contribute to lesser consumption of unhealthy junk food.
First Check looked at whether the available scientific evidence supports these claims. Here are some of the thought-provoking insights we found based on scientific studies:
- Beans are good sources of protein, fiber, folate, potassium, magnesium, iron, copper and manganese, and can stimulate the growth of probiotics in the gut. Probiotics, often referred to as “good bacteria”, play a crucial role in maintaining a healthy digestive system. According to a study , beans are rich in soluble fiber, a type of fiber that acts as a fuel source for beneficial bacteria in the colon. This promotes the proliferation of these bacteria, contributing to a balanced and thriving gut microbiota.
- Beans are nutrient-dense and high in fiber, offering a feeling of satiety that can help curb cravings for less nutritious snacks. According to a study, integrating beans into one’s dietary habits resulted in heightened sensations of fullness and a subsequent reduction in overall food consumption. Furthermore, the glycemic responses observed in individuals after consuming meals containing beans were markedly lower compared to those induced by meals centered on potatoes.
- Consuming foods rich in fiber, like kidney beans, can play a role in slowing down the absorption of sugar into the bloodstream, leading to a reduction in blood sugar levels, stated a promising study. Additionally, the inclusion of kidney beans in one’s diet may contribute to mitigating risk factors associated with heart disease, including the management of high blood pressure.
- Another study found that that adults in the United States who incorporate legumes into their diets experience notably lower 10-year weight gain compared to their counterparts, exhibiting lower body mass indices and slimmer waistlines. There were similar findings from a study among Brazilian adolescents. Beans help in effective weight management.
In other words, the claim that eating more beans supports gut bacteria in digestion aligns with scientific findings. The second assertion about higher consumption of beans leading to a decrease in the intake of unhealthy junk food may seem intuitive. However, there is scientific evidence to support that claim too.
Not all health claims made on social media are false. However, with any health-related information, it is prudent to fact-check the claim. Consulting with a healthcare professional or nutritionist is recommended to ensure that your dietary choices align with your health needs and goals.