Long beans, also known as yard-long beans or Chinese snake beans, are a type of legume that are native to Asia and commonly used in Southeast Asian cuisine. These delicious and versatile vegetables are not only flavorful, but also packed with a wide range of health benefits. In this post, we'll explore some of the key benefits of long beans and provide tips for incorporating them into your meals.
Yard long beans, also known as asparagus beans, snake beans, or bora, are a type of legume that is popular in Asian cuisine. They are similar in appearance to green beans but can grow up to three feet long. long beans are a good source of protein, fiber, and vitamins A and C. They also contain minerals such as iron, potassium, and magnesium. Asparagus beans have been shown to lower cholesterol and blood pressure. Additionally, they can help regulate blood sugar levels.They can be eaten raw or cooked and are often used in stir-fries, curries, and other Asian dishes. You can find them fresh, frozen, or canned at most Asian markets.
1. They fight inflammation : They contain high levels of antioxidants, which can help protect the body against inflammation. Studies have shown that yard long beans can help reduce the risk of chronic diseases such as heart disease, stroke, and cancer.
2. Promote better digestion : If you are looking for a way to improve your digestion, you may want to try yard long beans. These beans are a good source of fiber, which can help to add bulk to your stool and make it easier to pass. Fiber can also help to reduce constipation and keep your digestive system working properly.
In addition, asparagus beans contain pectin, a type of soluble fiber that has been shown to help improve digestion by reducing inflammation in the gut.
3. Regulate blood sugar levels : Another benefit of yard long beans is that they can help regulate blood sugar levels. This is due to the fact that they have a low glycemic index, which means that they don't cause a sudden spike in blood sugar levels after eating them.
The fiber in these beans also slows down the absorption of sugar into the bloodstream.
Additionally, they contain a type of carbohydrate called resistant starch.
This type of carbohydrate is not broken down and absorbed by the body like other types. Instead, it passes through the digestive system unchanged and enters the large intestine, where it is fermented by bacteria.
The fermentation process produces short-chain fatty acids (SCFAs), which have been shown to affect blood sugar levels positively. In fact, one study showed that SCFAs could improve insulin sensitivity by up to 30%.
This makes them an ideal food for people with diabetes, prediabetes, or those trying to manage their weight.
4. Lower cholesterol : Cholesterol is a waxy substance found in your blood. Your body needs some cholesterol to function properly, but too much cholesterol can be dangerous.
High cholesterol can lead to heart disease, stroke, and other health problems.
Yard long beans contain soluble fiber, which can help lower cholesterol levels. Soluble fiber binds with cholesterol in the digestive tract and prevents it from being absorbed into the bloodstream.
Yard long beans can also lower cholesterol by binding to bile acids in the intestine and preventing their absorption. This can lead to a decrease in cholesterol levels in the blood.
5. Prevent cancer : The humble yard long bean is a powerhouse when it comes to preventing cancer.
Studies have shown that these beans can inhibit the growth of cancer cells and even kill them outright.
Yard long beans contain a compound called quercetin, which has been shown to have anti-cancer activity.
In addition, yard long beans are a good source of fiber. Fiber helps keep the digestive system healthy and can also help remove toxins from the body. This can further reduce the risk of cancer, especially colorectal cancer.
While more research is needed, the potential cancer-fighting benefits of asparagus beans are clear.
6. Boosting immunity : The immune system is a collection of cells, tissues, and organs that work together to protect the body from foreign invaders. These foreign invaders can be bacteria, viruses, or other pathogens. The immune system is constantly on the lookout for these foreign invaders and works to destroy them before they can cause harm to the body.
While yard long beans may not be the first thing that comes to mind when thinking about boosting immunity, they can actually be quite helpful in doing so.
These beans are a good source of antioxidants, which can help to fight off infection and disease. They also contain vitamins A and C, both of which are important for a healthy immune system.
Additionally, yardlong beans are a good source of fiber, which can help keep the digestive system functioning properly, which can further boost the immune system.
7. Promote heart health : Eating yard beans may help improve heart health in various ways.
The fiber in these beans can help lower cholesterol levels, and the potassium content can reduce blood pressure.
Additionally, they are rich in antioxidants that can protect against the oxidation of LDL cholesterol (the “bad” cholesterol) and prevent plaque formation in the arteries.
They are also a good source of magnesium and folate, which are essential nutrients for maintaining a healthy heart.
8. Enhance bone health : Yard long beans are an excellent source of calcium, which is essential for keeping bones healthy and strong.
They are also a good source of other minerals, such as phosphorus and magnesium, which also play a role in bone health.
Eating yard beans regularly can help to prevent osteoporosis and other bone diseases.
9. Promote thyroid health : Asparagus beans are an excellent source of iodine, which is necessary for the production of thyroid hormones.
These hormones regulate metabolism, and a deficiency can lead to weight gain, fatigue, and other problems.
Yard long beans also contain selenium, another important nutrient for thyroid health.
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