Sword beans are a type of legume that grows underground. They look like little swords with sharp points. When you dig them up, they taste delicious and are loaded with protein and fiber.
They are a great source of protein and fiber. Digging them up is fun and makes you feel like a kid again. Sword beans also help prevent cancer, diabetes, heart disease, and obesity.
They contain the amino acid lysine which helps build muscle tissue. This is why it’s recommended to eat these beans after working out.
In this article, we will know about the major health benefits of sword beans, but first, let’s know about some interesting facts.
Facts About Sword beans
Some interesting facts about sword beans are as follows:
- Sword beans were originally cultivated in Mexico. They’re known for their ability to reduce cholesterol and lower blood pressure.
- They’ve been used for centuries as a food source and medicine. Today, they’re still used as a health supplement.
- Sword beans contain vitamins B1, B2, B3, C, E, calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, and omega-3 fatty acids.
- Sword beans are often referred to as “Mexican black beans.” The name comes from the shape of the bean pods, which resemble swords.
- Sword beans are available in dried form at most grocery stores and online retailers.
Health Benefits of Sword Beans
Following are the major health benefits of sword beans
1. Blood Sugar Control
Sword beans are a type of bean that contains a compound called L-DOPA, which helps control blood sugar. They’re also rich in fiber, protein, iron, zinc, magnesium, potassium, and vitamin B6. Sword beans are used in many Asian dishes, including soups, salads, stir-fries, and stews.
If you’re looking for a healthy way to lose weight, consider adding sword beans to your diet.
2. Lower Cholesterol Levels
Sword beans are a type of bean that contains fiber, protein, iron, zinc, magnesium, potassium, vitamin B6, folate, and omega-3 fatty acids. They’re also rich in antioxidants, including flavonoids and anthocyanins.
They may help lower cholesterol because they contain phytosterols and plant sterols that reduce cholesterol absorption. Sword beans also contain saponin, which helps remove cholesterol from the body.
Sword beans are often used as a food supplement because they’re inexpensive and easy to grow. They’re available at most grocery stores and farmers’ markets.
3. Controls Hypertension
Sword beans are a type of bean that originated in Africa. They’re known for their ability to lower blood pressure.
Research shows that eating 2 cups of cooked sword beans per week reduces systolic blood pressure (the top number) by 4 mmHg and diastolic blood pressure (the bottom number) by 6 mmHg. Sword beans are also rich in fiber, protein, iron, zinc, magnesium, potassium, and vitamin B6.
4. Boost Immune System
Sword beans are a type of bean that grows in tropical climates. They’re rich in antioxidants, fiber, protein, iron, calcium, magnesium, zinc, potassium, and vitamins B1, B2, C, E, K, and P.
They’re also great for boosting immunity. Sword beans contain lignans, which help fight off infections, viruses, and bacteria. Lignans are also known to lower cholesterol and reduce the risk of heart disease.
Sword beans are also packed with fiber, which helps keep blood sugar steady and promotes regularity. Fiber also helps prevent constipation and hemorrhoids.
5. protect against Cancers
Sword beans are rich in antioxidants and phytonutrients that help prevent cancer. They’re also loaded with fiber, protein, iron, zinc, calcium, magnesium, potassium, copper, manganese, phosphorus, vitamin B6, folate, niacin, thiamine, riboflavin, pantothenic acid, biotin, and vitamin K.
They’re also packed with lignans, which may reduce the risk of breast cancer. Sword beans are also rich in omega-3 fatty acids, which may lower cholesterol and triglycerides.
Sword beans are delicious, nutritious, and versatile. Use them in soups, salads, casseroles, stir-fries, stews, and curries.
6. Strengthen Bones
Sword beans are a type of bean that grows in pods. They’re used in many Asian dishes, including soups, stews, and stir-fries.
They’re also known as adzuki beans because they were originally grown in Japan. The Japanese name comes from the fact that these beans resemble the shape of a katana sword.
Adzuki beans are rich in protein and fiber, making them a healthy food option. They contain calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, and selenium.
They’re also a great source of vitamin B6, folate, niacin, pantothenic acid, riboflavin, thiamine, and vitamins C and K.
Sword beans are often used in traditional Chinese medicine to treat bone problems and arthritis. They’ve been shown to reduce pain and inflammation associated with osteoarthritis and rheumatoid arthritis.
Some studies suggest that eating sword beans may help prevent osteoporosis. Sword beans are also thought to be beneficial for treating gout, a painful condition caused by excess uric acid buildup in the body.
Sword beans are available at most grocery stores and health food stores. They usually come in cans or bags, although some varieties are sold dried.
You can use sword beans in any recipe calling for kidney beans. Just remember to rinse them well before using them.
7. Fight Infection
Sword beans fight infection because they contain powerful antioxidants called flavonoids. They’re also loaded with fiber, protein, vitamins, minerals, and essential fatty acids.
They’re great for fighting infections because they help prevent bacteria from sticking to your cells and causing inflammation. Plus, they’re delicious, nutritious, and affordable.
8. Promotes Weight loss
Sword beans are a type of bean that contains fiber and protein. They’re often used to help people lose weight because they fill you up quickly and keep you feeling full longer than other types of beans.
They’re also rich in antioxidants, vitamins, minerals, and dietary fiber. So when you eat them, you feel fuller longer and stay satisfied.
That means you won’t be reaching for snacks between meals. Sword beans also contain tryptophan, a chemical that helps reduce stress and anxiety. That makes them great for helping you relax after a stressful day at work.
When you eat sword beans, you also absorb fewer calories. That’s because they’re packed with fiber, which slows down digestion and absorption of nutrients.
So if you’re looking for a healthy snack that keeps you full and satisfied, consider adding some sword beans to your diet.
9. Prevent Strokes
Sword beans are a type of bean that contains a compound called L-ergothioneine (L-ET), which helps prevent strokes.
When researchers at the University of California, San Francisco, studied the effects of L-ET on mice, they found that L-ET reduced brain damage after stroke. They concluded that L-ET may be useful in treating human stroke victims.
Researchers at the University of Maryland Medical Center found that L-ET may help protect against heart disease. They discovered that L-ET reduces inflammation in the arteries and protects the blood vessels from plaque buildup.
Other studies show that L-ET may reduce the risk of Alzheimer’s disease. Researchers at the University of Texas Health Science Center found that L-et may slow down the progression of Alzheimer’s disease.
In conclusion, sword beans have been around for centuries, but only recently has science discovered their incredible health benefits. They’re packed full of fiber, protein, iron, calcium, and potassium, which makes them a perfect addition to any diet. Plus, they’re delicious and nutritious, so if you haven’t tried them yet, now’s the time!
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.