Doctors Reveal the Surprising Benefits of Eating Winged Beans

Winged beans (Psophocarpus tetragonolobus), also called “Goa beans” or “four-angled beans,” are a tropical legume native to Southeast Asia.

With their unique frilled, wing-like edges, these beans look unusual—but almost every part of the plant is edible, including the pods, leaves, flowers, and even the tuber-like roots. Despite this versatility, winged beans remain one of the world’s most underappreciated superfoods.

Why Winged Beans Are a Nutritional Powerhouse

Winged beans are packed with nutrients that support overall health:

• Protein: Helps build muscle and repair tissues.

• Calcium & Phosphorus: Strengthen bones and teeth.

• Fiber: Promotes digestion, supports regularity, and helps maintain healthy cholesterol and blood sugar levels.

• Vitamins A & C: Boost the immune system and protect cells from oxidative stress.

• Iron & Folate: Aid in red blood cell production and help prevent anemia.

Together, these nutrients make winged beans an excellent addition to a balanced diet for anyone seeking a nutrient-rich, plant-based food.

Who Can Benefit Most

Winged beans are safe for most people when cooked properly. They are especially beneficial for:

• Vegetarians and vegans – for plant-based protein

• Pregnant women – for folate and iron

• Children and teens – for growth and development

• Anyone seeking a healthy protein source

Who Should Be Cautious

While generally safe, some individuals may need to limit or carefully prepare winged beans:

1. People with sensitive digestion – Raw or undercooked winged beans contain compounds like trypsin inhibitors and lectins, which may cause bloating or discomfort. Cooking eliminates these.

2. People prone to kidney stones – Winged beans contain oxalates, which can contribute to stone formation in susceptible individuals. Moderation and staying well-hydrated is important.

How to Enjoy Winged Beans

There are many delicious ways to include winged beans in your diet:

• Stir-fry or sauté like green beans

• Steam or boil for salads

• Add to curries or soups for texture and protein

• Cook young leaves like spinach

• Roast seeds or use them like soybeans

Tip: Always cook winged beans before eating to remove compounds that may interfere with digestion.

Winged beans are more than just an exotic vegetable—they’re a versatile, nutrient-dense superfood that can boost your health in multiple ways. Cook them well, experiment with recipes, and discover why this overlooked legume deserves a spot on your plate.