## 4 Discussion
Potassium, magnesium, and phosphorus are not the only essential elements in beans; even after cooking, the Lima variety (_Phaseolus lunatus_) retains higher concentrations of these minerals [33]. Population-level data suggests that current magnesium intake levels are insufficient among a significant portion of adults, making it essential to consume more dietary magnesium to reduce insulin resistance and the risk of future diabetes and fatty liver disease, particularly for those with existing metabolic abnormalities [125]. The high potassium and low sodium content of beans is beneficial for people with hypertension [33], and a diet high in potassium may be protective, especially for people with renal insufficiency, which is often cited as a complication of type 2 diabetes [133]. In addition, common beans can help counteract the risk of calcium deficiency commonly seen in older adults [134]. Polate is also important for overall health as it contributes to the formation of healthy red blood cells and prevents neural tube defects in fetuses during pregnancy [135]. A 1-cup serving of common beans provides about 482 micrograms (mcg) of folate [19]. Apart from the minerals, the vitamin content varies depending on the type of bean varieties, and the processing of beans decreases their total content [33]. According to dietary guidelines, most people are also deficient in folate, calcium, magnesium, fiber, and vitamins A, C, D, and E (as well as iron for women of childbearing age) [136]. Beans can help fill these nutrient gaps; research shows that Americans who include beans in their diets tend to consume more fiber, potassium, calcium, folate, iron, magnesium, and vitamin E than non-bean eaters [99]. Canned beans are convenient and pre-cooked, so they can be easily integrated into various dishes without additional preparation. However, it's important to check the label before buying canned beans, as some varieties can have a high salt content. Typical brine formulas for canned beans contain about 2-3% (\(w/v\)) salt and 3-6% (\(w/v\)) sugar [126]. Following EFSA's emphasis on the gastrointestinal effects of beans [110], individuals may want to experiment with different types of beans. Although the 2020-2025 Dietary Guidelines for Americans recommend consuming 1% cups of cooked beans per week [137], research indicates that most Americans consume less than 1/3 cup per week [23]. InGreece, dietary guidelines recommend the consumption of 2 cups of cooked beans per week [131], and Greek consumers typically exceed this recommendation and consume more legumes but also more meat, which correlates with cardiovascular disease (CVD) and certain cancers [138]. This overconsumption, combined with the consumption of ultra-processed foods, can lead to diseases such as obesity [139]. Additionally, research suggests that by consuming just one extra serving of vegetables or legumes per day, the risk of long-term illness could be reduced by up to 14% [140]. An explanation of the potential biochemical pathways through which beans exert their health benefits is the fiber's role in cholesterol reduction and polyphenols' antioxidant properties [114]. However, beans cause severe flatulence, especially chickpeas and kidney beans [115]. For disease management (Table 5), vegetarian dietary patterns, including the consumption of beans, are recommended for reducing dietary fats and cholesterol while promoting cardiovascular health through fiber, antioxidants, and phytochemicals [19]. One possible mechanism is the reduction in serum total and LDL cholesterol observed in adults with elevated LDL cholesterol who consume beans [71]. However, in adults with established CVD, vegetarian diets did not significantly affect various parameters compared to non-vegetarian diets [141]. Soybeans, with their higher isoflavone content (0.2 to 1.6 mg/g dry weight) compared to other varieties [142], may play a role in managing CVD by increasing essential nutrient intake or reducing cholesterol [143].