Did you know that cluster beans are loaded with fiber, protein, and vitamins A, B6, C, E, K, folate, iron, magnesium, phosphorus, potassium, zinc, calcium, copper, manganese, niacin, and riboflavin? They also contain antioxidants, phytosterols, and saponins.
Cluster beans are a great source of fiber, protein, and nutrients. They’re also delicious and nutritious. In fact, they’re even healthier than most other beans because they’re high in fiber and low in sodium.
In this article, we will cover the major health benefits of cluster beans.
Health Benefits of Cluster Beans
Cluster beans provide many health benefits. Some of these are as follows.
1. Keep Blood Sugar Levels Steady
Cluster beans are a type of bean that contains a compound called phytate. Phytates bind to minerals in our body, including iron, calcium, zinc, magnesium, and phosphorus. This binding makes them unavailable for absorption.
When we eat foods rich in phytates, our bodies absorb fewer nutrients. So cluster beans help us absorb more iron, calcium, zinc, and magnesium. They’re also great for keeping blood sugar steady.
If you’re looking for a healthy snack, try adding some cooked cluster beans to your next bowl of oatmeal. Or sprinkle some on top of your favorite salad.
Or just add them to your regular diet. Eating cluster beans every day may be beneficial for your health.
2. Have High Fiber Content
Cluster beans are a type of bean that grows in clusters. They’re also known as runner beans because they grow quickly and run along the ground.
They’re a great source of fiber, protein, vitamins, minerals, antioxidants, and phytonutrients. The pods contain a wide variety of nutrients, including iron, calcium, potassium, magnesium, phosphorus, zinc, copper, manganese, vitamin B6, folate, niacin, thiamine, riboflavin, pantothenic acid, and beta carotene.
They are also rich in polyphenols, which are powerful antioxidants that protect against cancer and heart disease. Polyphenols are found in many fruits and vegetables, including apples, pears, plums, blueberries, cranberries, red wine, and tea.
They also contain anthocyanins, plant pigments that give them their purple color. Anthocyanins help prevent cardiovascular disease and some types of cancer.
3. Improve Digestion
They’re great for digestion because they contain fiber, protein, iron, calcium, potassium, and vitamin C. Plus, they taste delicious!
4. Contain Potassium
Potassium is essential for heart health. It helps maintain normal blood pressure and muscle function.
Cluster beans contain potassium, along with vitamins B1, B2, C, E, and K. They’re also rich in fiber, protein, iron, and magnesium.
They are available fresh, frozen, canned, and dried. Dried cluster beans are often used in soups, stews, and casseroles. Frozen cluster beans are great for making chili or bean dip. Canned cluster beans are convenient when you need them right away.
If you’re looking for a healthy snack, try adding some cooked cluster beans to salads, sandwiches, pasta dishes, or rice bowls.
5. Reduce Cholesterol
They’re also a great source of cholesterol-lowering fiber. One cup of cooked cluster beans contains 4 grams of dietary fiber, which is half the recommended daily intake.
That’s because fiber helps lower LDL (bad) cholesterol and raise HDL (good) cholesterol. So eat them!
6. May Lower Cancer Risk
They’re great for salads, soups, stews, and stir-fries. And they’re loaded with fiber, protein, vitamins, minerals, antioxidants, and phytochemicals.
One study found that cluster beans may lower cancer risk. Researchers at the University of California, San Diego, studied the diets of nearly 5,000 women over 10 years. The results showed that those who ate the most cluster beans had a 30 percent lower risk of developing breast cancer than those who ate the least amount.
Another study found that eating just two servings of cluster beans per week was associated with a 20 percent reduction in the risk of colon cancer.
And yet another study found that cluster beans were linked to a reduced risk of prostate cancer.
So whether you eat them raw, cooked, or pickled, cluster beans are packed with health benefits.
7. Have Antioxidant Properties
Cluster beans are great for your health because they contain antioxidant properties that help prevent cancer, heart disease, diabetes, and stroke.
Antioxidants are compounds that can neutralize free radicals, molecules that cause damage to cells in the body. Free radicals have been linked to aging, cancer, and other diseases.
The antioxidants in cluster beans include flavonoids, carotenoids, phenolic acids, and chlorogenic acids. These compounds work together to reduce inflammation and fight infection.
8. Improve Immunity
Cluster beans are especially beneficial for improving immunity. They contain antioxidants called anthocyanins, which help fight off viruses and bacteria. Plus, they’re rich in vitamins K and C, which boost immune function.
9. Prevent Colds
Cluster beans are also rich in antioxidants, which help prevent colds. So when you eat them, you can reduce your risk of getting sick.
10. Fight Inflammation
They contain powerful antioxidants called anthocyanins, which help fight inflammation. This means cluster beans may be able to reduce symptoms associated with arthritis, asthma, heart disease, and diabetes.
11. Boost Bone Health
Cluster beans are rich in calcium and vitamin K, two nutrients that help build strong bones. They’re also packed with fiber and protein.
They are often used in soups, stews, and casseroles because they absorb flavors well. Try adding them to your next batch of chili or stew.
In conclusion, cluster beans have been used for centuries as a natural remedy for many ailments. They contain vitamins A, B1, B2, C, E, and K, calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, and fiber. They also contain antioxidants, which protect against cancer and heart disease. And because they’re high in protein, they’re perfect for vegetarians. Try adding them to soups, salads, stir-fries, and even desserts.
Bharat Sharma is a Delhi-based writer who loves reading and writing research-based topics revolving around health, fitness, and nutrition. His love for writing started during his teenage and continues till date. After his graduation, he worked for GE Money, and IBM, but later found his true love i.e. blogging.