Fava Beans Benefits, Recipes, and Risks that You Should Know

• Written by Jyotsana Shekhawat

  Reviewed by Akhil Pillai

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Some superfoods have quietly existed for thousands of years, yet the world is only now catching up to their magic. Fava beans make a great example of such ancient ‘hidden’ gems in the food world. The good news is, they are finally getting the spot in the kitchen. The global fava beans market is forecast to grow at a CAGR of 4.3% between 2024 and 2030. Why are they shining through? The growing enthusiasm for vegetarian and vegan diets is the key factor driving this growth.

If you, too, have a new-found love for plant-based diets or have recently spotted them in Mediterranean recipes, this question might have popped into your head: What are fava beans after all, and why are they everywhere? Continue reading and by the end of this section you will know all the ‘must-knows’ about this legume (yes, you read that right).

Back to Basics: What Are Fava Beans?

Fava beans (Vicia faba, botanically) are broad, flat green legumes that come encased in thick green pods. Also known as broad beans, they can be enjoyed fresh or dried. They are versatile enough to be rustled up into a delicious dish and can also be roasted as a crunchy snack. This superfood turns buttery in texture when cooked, offering nutty and mildly sweet flavour that pairs perfectly with a range of ingredients. This green veggie is quite popular across many cuisines in the world and is, in fact, the third-most important legume for livestock, after soybean and the humble pea.

Fava beans have cultural and culinary significance across the Mediterranean, Middle East, and parts of Asia. They are one of the oldest known cultivated plants, with their roots dating back to ancient Egypt and Rome. According to archaeobotanists and archaeologists, humans have been consuming this legume for a millennium. However, their popularity today is not just driven by tradition but also by their impressive nutritional makeup and increasing demand for plant-based superfoods.

10 Unmissable Benefits of Fava Beans

Since this superfood is packed with a range of nutrients, the benefits of fava beans are just as diverse, making it an amazing addition to any diet. Below is a roundup of the amazing fava beans benefits to boost your overall health and energy levels.

Great for Heart Health

Fava beans are a natural booster for cardiovascular wellness. They help regulate cholesterol levels and promote healthy blood pressure. Moreover, their fiber-rich quality helps lower bad cholesterol levels, which may otherwise cause plaque build-up in the arteries. The magnesium and potassium in fava beans work as relaxants for blood vessels, encouraging a smooth blood flow and reduced strain on the heart. 

Repair Muscles

One important reason fava beans make a valuable addition to plant-based diets is because they offer high-quality protein. Protein helps build, repair, and maintain muscles, especially for those who engage in regular physical activity. Fava beans provide essential amino acids that not only supercharge muscle growth, but also speed up recovery after exercise. If you are a vegetarian and wondering what fava beans benefits you can enjoy, this is certainly one.

Help With Digestive Issues

Rich in dietary fibre, fava beans play an important role in maintaining digestive health. The fibre content is soluble, feeding the good bacteria in the gut, which ultimately supports gut flora and encourages smoother bowel movements. This fibre content also helps prevent issues like bloating, constipation, and several other discomforts. Furthermore, a fiber-rich diet that includes fava beans can lower the risk of developing digestive disorders such as irritable bowel syndrome and diverticulosis.

Support Weight Management

Fava beans make a powerful ally for people aiming to lose or even maintain weight. This superfood is a blend of plant protein and high fibre content which develops a sense of fullness after meals. This naturally curbs appetite and also reduces the temptation to binge on unhealthy foods. Since fava beans digest slowly, they offer long-lasting energy and help control blood sugar spikes that can trigger hunger pangs. Including fava beans in your diet can make weight management more achievable without restrictive eating patterns.

Work as Natural Energy Booster

Fava beans play a key role in enhancing oxygen transport throughout the body, all thanks to their impressive iron content. Iron is known for producing hemoglobin, the protein in red blood cells that carries oxygen to muscles and tissues. An iron-rich diet can help you steer clear of anemia, a condition that often results in chronic tiredness and weakness. By supporting healthy iron levels, fava beans can help you feel more energized and combat fatigue naturally.

Support Brain Health

One of the nutritional benefits of fava beans is their ability to help maintain a good mood throughout the day. They contain L-dopa, which the body converts into dopamine– an important neurotransmitter involved in mood regulation, motivation, and brain function. This makes fava beans a fantastic addition to the diet for powering up cognitive health and ensuring mood balance. Additionally, the presence of folate in fava beans supports brain health, as folate is essential for neurological development and the prevention of cognitive decline.

Regulate Blood Sugar Levels

Another important benefit of fava beans is their ability to stabilise blood sugar levels. With slow-digesting carbohydrates and high fibre content, these beans prevent sharp spikes and crashes that are often linked to high-glycemic foods. Since this slow release of glucose provides a steady supply of energy, fava beans are an excellent food choice for people with type 2 diabetes. Furthermore, the balanced energy release is also great for sustained concentration and physical stamina throughout the day.

Boost Immunity

The immune-boosting benefits of fava beans stem from their high content of zinc, copper, and vitamin B6. These nutrients charge up the body’s natural defenses and encourage immune cells to function efficiently. Zinc is particularly known to support wound healing, reduce inflammation, and improve the body’s ability to fend off infections. Regular consumption of fava beans can contribute to a more resilient immune system, helping you better resist common illnesses like colds and flu.

Strength Bone Health

Fava beans provide essential minerals like magnesium, manganese and copper. This is important for maintaining strong, healthy bones. Magnesium aids in calcium absorption and supports bone density, while manganese and copper play roles in collagen production, which is critical for maintaining joint flexibility and bone integrity. Moreover, adding a small portion of fava beans to your diet may be one of the best things that you can do to protect against bone thinning diseases like osteoporosis.

Provide Antioxidant Protection

Last but not least, fava beans are naturally rich in antioxidants, which are powerful compounds that help neutralize free radicals in the body. Free radicals can end up causing oxidative stress, which is linked to premature aging, chronic inflammation, and diseases such as cancer and cardiovascular disorders. The antioxidants in fava beans work to protect your cells from this damage, supporting long-term health and reducing the risk of age-related diseases. Their anti-inflammatory properties also contribute to overall wellness and vitality.

What is the Best Way to Eat Fava Beans?

Interestingly, there are many ways to enjoy the richness and benefits of fava beans. This superfood is versatile and is prepared in different recipes across geographies. Below is alist of some of the most popular ways to eat fava beans:

Boiled and Peeled

This is one of the most common ways to prepare fresh fava beans. Simply remove them from their pods and blanch them in boiling water for a few minutes. Once cooled, peel their outer skins. The tender beans inside will make a fantastic addition to your salads, pasta, and rice dishes.

Sauteed

You can saute peeled and boiled fava beans with healthy oils (like olive oil), cumin, garlic, and just a pinch of chilli. This simple recipe is incredibly delicious, making a flavourful side to your lunch or brunch. You can also use it as filling in wraps and grain bowls.

Mashed and Blended

If you love hummus, chances are you might like this fava beans recipe too! You can mash beans into a smooth dip by blending them with tahini, lemon juice, and garlic. While this recipe is popular mainly in Middle Eastern cuisine, you can try it at home with readily available tahini.

Roasted

Roasting is a classic way to enjoy fava bean benefits. Soak fava beans overnight, boil, and then roast them until they turn crispy (you can also air-fry them). Season it with chaat masala or paprika. And ta-da, you’ll have a high-protein snack that any Indian will appreciate.

Stewed in Curries

Fava beans are consumed in curries in several cuisines worldwide. They are simmered in tomato-based stews by some, and enjoyed in coconut curries by others. Since fava beans absorb flavours perfectly, it makes a tempting recipe for all the foodies and health-conscious people to try. You can add a bunch of vegetables to the curry to make the dish healthier.

Soups

Fava beans with soups is a recipe as easy-to-make as it seems. Add boiled fava beans to your veggie soup (or broth). This is good for earthy flavours and an added texture.

When to Avoid Fava Beans?

While fava beans are packed with nutrients, they are  not so favourable in specific scenarios, making their consumption limited or absolutely prohibited for some. Here’s when are they better be avoided:

G6PD Deficiency

Individuals with this inherited enzyme disorder should avoid fava beans. This condition can trigger favism, a severe reaction that results in red blood cell breakdown, anemia, and various other serious complications.

Digestive Disorders

People with IBS, colitis, or Crohn’s disease may have nothing to gain from fava beans benefits. In fact, the fibrous, gas-forming nature of this superfood can cause cramps, bloating, or diarrhea.

MAOI Medications

Fava beans contain tyramine, which can be dangerous for health. Tyramine interacts with monoamine oxidase inhibitors (used to treat Parkinson’s disease and depression) and can potentially cause blood pressure to rise, among other adverse effects.

Post-Abdominal Surgery

It is best to avoid fava beans after surgeries that involve the digestive tract, since their high-fibre quality may interfere negatively with the healing process.

In Raw Form

Raw fava beans often carry natural toxins that are only neutralised after cooking. They are difficult to digest and can pose health risks, especially for people with sensitive stomachs.

Allergy to Legumes

While uncommon, some individuals may be allergic to fava beans or experience cross-reactions with other legumes, like lentils or soy.

Can I Eat Fava Beans Daily?

The answer is yes. However, there’s one small catch. 

You can eat fava beans daily only if your body tolerates them well. Fava beans benefits are all about plant-based protein and fibre, making them an excellent part of a balanced daily diet. The key is to ensure that they are cooked properly. If you are new to them, start consuming them in small portions as this will help you prevent digestive discomfort. Gradually increase the portion if tolerated well. As discussed earlier, people with specific health conditions (like IBS and G6PD deficiency) are advised against fava beans intake.

Unsure whether you should eat fava beans? It is best to consult with your doctor, especially if you have specific health conditions or sensitivities.

Fava Beans: An All-New Legume for You Diet

From heart to brain, mood and bone health, fava beans benefits reach so many aspects of overall well-being, making them an important vegetable. However, there’s a thin line between going all in and going in smartly when it comes to diet revamps and upgrades.

If consumed excessively or despite existing health conditions, this rich veggie can become unfriendly. Consult your nutritionist before you indulge in a new dietary addition or are unsure of the quantity. That’s not all, it is advisable to buy medical insurance plan

that covers expenses comprehensively. Should any health-related problem occur, the right plan will help you tackle them without any financial burden.

Disclaimer: The above information is for reference purposes only. Kindly consult your general physician for verified medical advice. The health insurance benefits are subject to policy terms and conditions. Refer to your policy documents for more information.