The story goes that one of Madiba’s favourite dishes was samp and beans, known as Umngqusho. Turns out our nation’s father was onto something. Not only is traditional samp and beans delicious but it is also healthy. In fact, it has been said that traditional samp and beans is one of the most under-rated meals in South Africa.

Samp and beans is made from sugar beans and crushed corn kernels that are slowly cooked with ingredients like chilli, onions and potatoes. It has been a proudly South African meal for many generations, but few of us are aware of the health benefits of eating samp and beans. In this article we explore this staple food and why it’s good for us.

The 6 Main Benefits Of Eating Samp And Beans

• Beans and other pulses may help prevent chronic diseases such as heart-disease, cancer and obesity.

• Samp and beans is high in fibre and may reduce the absorption of fats in the diet.

• Legumes like dried beans are low-GI which means they may be suitable for people who suffer from diabetes.

• Because samp and beans are plant-based it promotes gut health which can help boost your immune response.

• Beans are rich in folic acid which is essential in pregnancy.

• Dried beans are protein dense which promotes growth and development.

May Prevent Chronic Disease

Studies(260 KB PDF) that have been conducted over the past 20 years have shown that a diet rich in legumes, such as dried beans, may prevent chronic disease, including cardiovascular disease, diabetes, cancer and obesity.

Beans assist the body in managing blood pressure levels, essential in reducing the risk of heart-related illnesses and non-communicable diseases such as strokes and heart disease.

In light of this research, many dieticians now recommend that people consume 2-3 cups of legumes a week. An easy option for getting in your quota is our Savoury Samp, a heart-friendly casserole that’s easy to prepare for a midweek dinner.

Samp And Beans May Assist With Weight Loss

According to the South African Department of Health, starches do not cause weight gain if high in fibre and eaten in moderation. Samp and beans is a fibre-rich starch that is absorbed slowly, providing you with lasting energy throughout the day.

Fibre can stop fat from being absorbed in the body. Studies(260 KB PDF) have shown modest weight loss when people eat beans and pulses.

To get your fibre fix, try this delicious Spicy Soya Mince with Samp Beans recipe today.

May Lower The Risk Of Developing Type 2 Diabetes

Traditional samp and beans may lower the risk of developing Type 2 diabetes. This is because samp and beans are low on the Glycemic Index. Such foods make you feel fuller for longer and help the body maintain consistent blood glucose levels. This curbs cravings and assists you to keep your weight under control.

Better Immune Response From Improved Gut Health

Consuming immune boosting foods is more important to us now than it has ever been.

Samp and beans are full of fibre, which assist in improving gut health. Your gut is directly linked to your immune system and having a healthy gut helps your body to fight disease. The fibre in traditional samp and beans may assist in boosting your immune response indirectly via improved gut health.

A Hero In Pregnancy

During pregnancy it’s important to get enough folic acid. This is because folic acid promotes growth and development in the human body. In the early stages of pregnancy, it’s even needed for the baby’s development. This is one of the big health benefits of beans. Dried beans are an excellent source of folic acid and an ideal ingredient in your diet during pregnancy.

Cost-Effective Protein For A Stronger Body

Dried beans are rich in protein. We all need protein to grow and become strong, but meat is not the only way to include quality protein in your diet. This is where traditional samp and beans can help. Legumes like dried beans can promote cell duplication and muscle density.

At Knorrox, we know that finding ways to get the nutritional benefits your body needs to thrive also has to be affordable. This is why samp and beans is a great way to get the important protein you need, especially when you’re juggling a tight budget.