Beans, a staple in diets worldwide for over 8,000 years, are nutritional powerhouses. These legumes offer a unique combination of fiber, protein, and essential nutrients, making them a valuable addition to any weight loss or health-conscious eating plan. Recent studies and research reviews highlight the benefits of incorporating beans into your diet, from managing weight to reducing the risk of chronic diseases.
Nutritional Benefits of Beans
Beans and legumes, the fruits or seeds of the Fabaceae plant family, are packed with essential vitamins, minerals, fiber, and plant-based protein. Consuming more beans can lead to several health advantages, including lower cholesterol levels, improved blood sugar control, and increased healthy gut bacteria. A recent study in Nutrition Journal showed that adults who consume more beans have better weight outcomes, lower added sugar intake, and increased essential nutrient consumption.
Bean consumers in studies were found to have higher intakes of essential nutrients like vitamin E, magnesium, iron, folate, and choline, as well as calcium, potassium, and dietary fiber.
Beans for Weight Management
Beans can be a valuable tool for weight management due to their high fiber and protein content. This combination promotes satiety, helping you feel fuller for longer and reducing overall calorie intake. Beans are also a naturally rich source of dietary fiber, which aids in healthy digestion and supports weight management. The protein in beans helps maintain muscle mass, which is crucial during weight loss.
Meta-Analysis of Randomized Controlled Trials
A systematic review and meta-analysis of randomized control trials showed that including dietary pulses in a diet may be a beneficial weight loss strategy. The studies indicated that incorporating pulses into the diet led to a modest weight-loss effect even when calories were not restricted.
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Bean Consumption and Body Fat
A cross-sectional study of 246 women found that those who consumed moderate or high amounts of beans had less body fat and smaller waists than those with low intakes, suggesting that beans and legumes have dietary qualities that may be beneficial in the battle against obesity.
Nutrient Intake and Physiological Parameters
An analysis using the National Health and Examination Survey (NHANES) 1999-2002 examined the association of consuming beans on nutrient intakes and physiological parameters. Results showed that bean consumers had higher intakes of dietary fiber, potassium, magnesium, iron, and copper. They also had lower body weight and a smaller waist size relative to non-consumers. Additionally, consumers of beans had a 23% reduced risk of increased waist size and a 22% reduced risk of being obese. Baked bean consumption was associated with lower systolic blood pressure.
Hypocaloric Diets
A study examining the effects of four hypocaloric diets with high protein content assessed body composition, blood pressure, resting energy expenditure, mitochondrial oxidation, blood biomarkers, and dietary intake. The legume diet achieved greater weight reduction than the fatty fish and control diets.
Rice and Beans Diet
A cross-sectional study carried out on a low-income neighborhood in the Rio de Janeiro metropolitan area showed that a diet based on rice and beans may have a protective role against weight gain in women. Researchers found that the traditional dietary pattern (which included rice, beans, bread, sugar, fats, and salad dressings) was inversely associated with BMI and Waist Circumference among females.
Pulse Consumption, Satiety, and Weight Management
A research review article that examined the effects of pulse consumption on satiety and weight management concluded that pulses may help to increase satiety, at least in the short term, and weight loss during intentional energy restriction over a few weeks.
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Vegetable Protein Sources
A randomized, double-blind, placebo-controlled, three-way, cross-over meal test examined whether meals based on vegetable protein sources (beans/peas) are comparable to meals based on animal protein sources (veal/port) regarding satiety. Results showed that Vegetable-based meals influenced appetite sensations favorably compared to animal-based meals with similar energy and protein content, but lower fiber content.
Weight Loss Diet
A preliminary study examined the nutritional effects and acceptability of incorporating higher amounts of beans in a weight loss diet over a four-week treatment period following a two-week baseline period. Researchers compared two high-fiber hypocaloric diets differing in sources of fiber: (a) beans or (b) fruits, vegetables, and whole grains. Both diets significantly increased fiber intake by 75%, increased satiation, and reduced hunger. Results support increasing fiber in weight loss diets with a variety of fiber sources.
Nutritional Value of Legumes
A review of the nutritional value of legumes and their effects on obesity and its related co-morbidities concluded that consumption of legumes is advantageous and especially relevant to the management of obesity and its related co-morbidities because of the relative proportions of nutrients, especially protein and fiber, and the composition of its bioactive components. The high protein content of legumes makes it a good substitute for more energy dense animal sources of protein. Moreover, satiety induced by protein can help to overcome factors that promote overconsumption. Replacing energy-dense foods with legumes has been shown to have beneficial effects on the prevention and management of obesity and related disorders, such as cardiovascular disease, diabetes and the metabolic syndrome. Thus, legume consumption may be recommended in the prevention and management of obesity and chronic diseases including diabetes and cardiovascular disease.
Beans for Health Risk Mitigation
Beans, being a naturally rich source of dietary fiber, promote digestive health and support weight management and weight loss. These benefits help reduce the risk of coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Increased fiber intake is also associated with reduced blood pressure and reduced total and LDL-cholesterol levels. Individuals who eat beans regularly have a longer life expectancy than those who don’t eat beans regularly.
Plant-Based Foods
Scientific evidence shows that eating mostly plant-based foods - whole grains, vegetables, fruits, and beans - plays a big role in preventing cancer and contributing to a healthier life. Plant-based foods are high in the types of fiber, nutrients, and phytochemicals (natural substances) that may help to prevent cancer.
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Pulse Consumption and Health Outcomes
The scoping review aimed to map the evidence on how pulses contribute to overall human health. Researchers identified 30 articles that met their criteria and studied the effects of pulses including lentils, chickpeas, common bean varieties (e.g., pinto, black, navy, red, kidney), black-eyed peas, cowpeas, and split peas. The health outcomes evaluated ranged from lipid profiles to blood pressure, cardiovascular disease risk and mortality, type 2 diabetes and glycemic control, metabolic syndrome indicators, inflammatory markers, oxidative stress biomarkers, and hormonal profiles. The most frequently assessed study outcomes included changes in low-density lipoprotein cholesterol, high-density lipoprotein cholesterol, systolic blood pressure, diastolic blood pressure, fasting blood sugar, hemoglobin A1c, waist circumference, and C-reactive protein or high-sensitivity C-reactive protein.
Legumes and Glycemic Control
Legumes are a rich source of dietary fiber, plant protein, and low-Glycemic Index (GI) carbohydrate. Evidence suggests a positive effect on glycemic control following a single meal; however, the effects of habitual consumption are less clear. This review aimed to investigate whether medium-to-long-term legume consumption had an effect on markers of glycemic control in individuals with diabetes mellitus, without diabetes mellitus, or with prediabetes. Only studies of those with type 2 diabetes mellitus (n = 5) reported significant effects for legume interventions, three of which consistently reported reductions in fasting blood glucose (FBG), two reported reductions in glycosylated hemoglobin (HbA1c), one reported a reduction in fasting blood insulin (FBI), and another a reduction in 2-h postprandial glucose (PPG) (p < 0.05); however, the overall quality of evidence was very low.
Metabolic Syndrome
Metabolic Syndrome is a cluster of conditions that increase the risk of heart disease, stroke, and diabetes, including high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels. This population-based cross-sectional study was conducted on a representative sample of 2457 adults (1327 male and 1130 female), aged 19-84 years to determine the association between dietary fiber intake and Metabolic Syndrome. Results showed that total dietary fiber, soluble- and insoluble fiber, fruit fiber, cereal fiber and legume fiber were associated with a protective effect for the presence of Metabolic Syndrome among this Tehranian population.
Glycemic Control
Pulses are a valuable means of lowering the glycemic-index (GI) of the diet. To assess this evidence, authors conducted a systematic review and meta-analysis of randomized controlled experimental trials investigating the effect of pulses, on markers of glycemic control in people with and without diabetes. Pooled analyses demonstrated that pulses, alone or in low-GI or high-fiber diets, improve markers of longer-term glycemic control in humans.
Cardiometabolic Diseases
Cardiovascular disease (CVD) is the leading cause of death worldwide. Plant-based eating patterns that include beans and legumes support health and disease mitigation. This review focuses on the characteristics of beans and their ability to improve obesity-related diseases and associated factors including excess body weight, gut microbiome environment, and low-grade inflammation.
Common Beans and Human Health
Research provides meta-analyses of the effect of bean extract as a supplement or whole bean on various health issues, including those related to cardiac health and cancer, from a dissection of clinical and randomized controlled trials using human subjects.
Baked Beans
Research with hypercholesterolemic adult men in controlled settings aimed to determine if daily intake of half a cup of vegetarian baked beans would reduce risk factors for coronary heart disease and type 2 diabetes in free-living hypercholesterolemic men and women over an 8-week period. The findings indicate that vegetarian baked bean consumption can reduce serum TC in hypercholesterolemic adults.
Colorectal Cancer
A meta-analysis based on prospective cohort studies investigated the association between dietary legume consumption and risk of Colorectal Cancer (CRC) and found that higher legume consumption was associated with a decreased risk of CRC. Subgroup analyses suggested that higher legume consumption was inversely associated with CRC risk in Asian and soybean intake was associated with a decreased risk of CRC. Findings from this meta-analysis supported an association between higher intake of legume and a reduced risk of CRC.
Beans for Digestive Health
Per serving, on average, beans provide more protein and fiber than other plant-based protein sources. Higher intakes of dietary fiber reduce the risk of developing several chronic diseases, including cardiovascular disease, type 2 diabetes, and some cancers, and have been associated with lower body weights. Healthy adults and children can achieve adequate dietary fiber intakes by increasing their intake of plant foods (including whole grains, legumes, vegetables, fruits and nuts) while concurrently decreasing energy from foods high in added sugar and fat, and low in fiber.
Nine of the Healthiest Beans and Legumes
Here are nine of the healthiest beans and legumes you can eat - and why they’re good for you:
Chickpeas
Also known as garbanzo beans, chickpeas are a great source of fiber and protein. One cup (164 grams) of cooked chickpeas contains:
- Calories: 269
- Protein: 14.5 grams
- Fat: 4.25 grams
- Carbohydrates: 45 grams
- Fiber: 12.5 grams
- Folate (vitamin B9): 71% of the Daily Value (DV)
- Copper: 64% of the DV
- Manganese: 73% of the DV
- Iron: 26% of the DV
Chickpeas are particularly beneficial for reducing post-meal blood sugar and increasing insulin sensitivity compared to other high carb foods. Eating chickpeas may support the growth of beneficial gut bacteria and the production of short-chain fatty acids in the colon.
Lentils
One cup (198 grams) of cooked lentils contains:
- Calories: 230
- Protein: 17.9 grams
- Fat: 0.752 gram
- Carbs: 39.8 grams
- Fiber: 15.6 grams
- Thiamine (vitamin B1): 30% of the DV
- Folate (vitamin B9): 90% of the DV
- Copper: 55% of the DV
- Iron: 37% of the DV
- Zinc: 23% of the DV
Lentils are one of the most iron-rich legumes. They can also help reduce blood sugar. People with the highest intake of lentils and other legumes had the lowest rates of diabetes. Lentils may also help heart health by reducing low-density lipoprotein (LDL or “bad”) cholesterol and increasing high-density lipoprotein (HDL or “good”) cholesterol.
Peas
One cup (160 grams) of cooked green peas contains:
- Calories: 134
- Protein: 8.58 grams
- Fat: 0.35 gram
- Carbs: 25 grams
- Fiber: 8.8 grams
- Thiamine (vitamin B1): 35% of the DV
- Folate (vitamin B9): 25% of the DV
- Manganese: 37% of the DV
- Vitamin K: 35% of the DV
Peas’ high quality protein, fiber, micronutrients, and antioxidant compounds contribute to health benefits like nourishing good gut bacteria and maintaining healthy blood sugar levels. Peas are a particularly good source of vitamin K, a fat-soluble vitamin necessary for proper blood clotting and bone health. Pea protein may help increase muscle size and strength when combined with high intensity interval training. It may benefit heart health, including lower blood pressure.
Kidney Beans
One cup (177 grams) of cooked kidney beans contains:
- Calories: 225
- Protein: 15.3 grams
- Fat: 0.885 gram
- Carbs: 40.4 grams
- Fiber: 13.1 grams
- Thiamine (vitamin B1): 24% of the DV
- Folate (vitamin B9): 58% of the DV
- Copper: 48% of the DV
- Manganese: 37% of the DV
- Iron: 29% of the DV
Foods high in fiber, such as kidney beans, can help slow the absorption of sugar into the blood and reduce blood sugar levels. Eating kidney beans may also help reduce risk factors for heart disease, such as high blood pressure. Kidney beans are an excellent source of folate, which is vital for fetal neurological development.
Black Beans
One cup (172 grams) of cooked black beans contains:
- Calories: 227
- Protein: 15.2 grams
- Fat: 0.929 grams
- Carbs: 40.8 grams
- Fiber: 15 grams
- Thiamine (vitamin B1): 35% of the DV
- Folate (vitamin B9): 64% of the DV
- Iron: 20% of the DV
- Magnesium: 29% of the DV
- Manganese: 33% of the DV
Black beans may positively affect gut bacteria and may also help with blood sugar management due to their lower glycemic index compared to many other high-carbohydrate foods.
Soybeans
One cup (172 grams) of cooked soybeans contains:
- Calories: 296
- Protein: 31.3 grams
- Fat: 15.4 grams
- Carbs: 14.4 grams
- Fiber: 10.3 grams
- Riboflavin (vitamin B2): 38% of the DV
- Folate (vitamin B9): 23% of the DV
- Vitamin K: 28% of the DV
- Iron: 49% of the DV
- Manganese: 62% of the DV
- Phosphorus: 34% of the DV
Soybeans contain high levels of antioxidants called isoflavones, which are responsible for many health benefits. Consuming soybeans and their isoflavones is associated with reduced cancer risk, particularly in females. Soy isoflavones are phytoestrogens, meaning they can mimic the effect of the hormone estrogen in the body, which tends to decline during menopause. Dietary isoflavone consumption from soy may also help reduce heart disease risk in women.
Pinto Beans
One cup (171 grams) of cooked pinto beans contains:
- Calories: 245
- Protein: 15.4 grams
- Fat: 1.11 grams
- Carbs: 44.8 grams
- Fiber: 15.4 grams
- Thiamine (vitamin B1): 28% of the DV
- Folate (vitamin B9): 74% of the DV
- Copper: 42% of the DV
- Manganese: 34% of the DV
Pinto beans may promote a healthy gut and may also help reduce blood cholesterol. Pintos pack a ton of copper, which plays a role in creating energy, maintaining a healthy immune system, and producing skin pigment.
Navy Beans
One cup (182 grams) of cooked navy beans contains:
- Calories: 255
- Protein: 15 grams
- Fat: 1.13 grams
- Carbs: 47.3 grams
- Fiber: 19.1 grams
- Folate (vitamin B9): 64% of the DV
- Thiamine (vitamin B1): 36% of the DV
- Iron: 24% of the DV
- Magnesium: 23% of the DV
- Manganese: 42% of the DV
Navy beans appear to help reduce symptoms of metabolic syndrome, likely due to their high fiber content.
Peanuts
One half-cup (73 grams) of raw peanuts contains:
- Calories: 414
- Protein: 18.9 grams
- Fat: 35.9 grams
- Carbs: 11.75 grams
- Fiber: 6.2 grams
- Thiamine (vitamin B1): 39% of the DV
- Niacin (vitamin B3): 55% of the DV
- Folate (vitamin B9): 44% of the DV
- Vitamin E: 41% of the DV
- Iron: 19% of the DV
- Magnesium: 29% of the DV
- Manganese: 61% of the DV
Due to their high content of monounsaturated fats, peanuts have several health benefits, especially if they replace other diet components. Eating peanuts is associated with a lower risk of death from many causes, including heart disease, stroke, cancer, and diabetes.
Adding Beans to Your Diet
Incorporating beans into your diet can be easy and delicious. They can be added to soups, tacos, salads, and other recipes. Here are some recipes to get you started:
Cowboy Caviar
Serves: 16
Ingredients:
- 1 15-oz can low-sodium kidney beans (drained and rinsed)
- 1 15-oz can low-sodium black beans (drained and rinsed)
- 1 15-oz can yellow corn (drained)
- 1 15-oz can crushed tomatoes (drained)
- 1 4-oz can chopped green chiles
- 1 Tbsp avocado oil or canola oil
- 3 oz. lime juice (juice of 3 medium limes)
- Salt to taste
- Black pepper to taste
- Hot sauce to taste
Method:
- Mix kidney beans, black beans, corn, tomatoes, chilies, and onion in a large bowl.
- Add lime juice and oil, toss gently to combine.
- Taste. Add small amount of salt and pepper or hot sauce if desired.
Indian Spiced Lentils With Orzo Pasta
Serves: 6
Ingredients:
- 1 Tbsp vegetable oil
- 1 large onion (chopped)
- 2 cloves garlic (finely chopped or 1/2 teaspoon garlic powder)
- 3 cups water
- 1 15-oz can diced tomatoes (with juice)
- 1/2 cup dry lentils (sorted and rinsed)
- 1 tsp ground cumin
- 1 tsp ground turmeric
- 1/4 tsp red pepper flakes
- 1/2 cup orzo
- 1/4 cup fresh cilantro (stems removed, chopped)
- 1 lime, cut into wedges, for garnish
Method:
- Heat oil in a large skillet over medium heat. Add onion and garlic and cook 3 to 4 minutes.
- Stir in water, diced tomatoes with juice, lentils, cumin, turmeric, and red pepper flakes, if desired.
- Bring to a boil. Cover and reduce heat to low. Simmer for 25 minutes.
- Add pasta and cook uncovered until pasta is tender, about 10 minutes.
- Sprinkle with cilantro and serve warm with a wedge of lime.
White Bean Hummus
Serves: 6
Ingredients:
- 1/2 cup extra virgin olive oil
- 2 Tbsp coarsely chopped garlic (about 6 cloves)
- 2 15.8-oz cans white cannellini beans or navy beans, rinsed and drained
- 1/4 cup freshly squeezed lemon juice
- 1 tsp ground cumin
- 2 Tbsp finely chopped fresh parsley
- 1/2 Tbsp sea salt
- ½ tsp cayenne pepper, optional
- ½ tsp smoked paprika, optional
Method:
- To infuse oil: In a small saucepan, combine the olive oil and garlic over medium-low heat until the garlic deepens to a very light brown. Remove from heat, let cool and strain through a fine mesh sieve, reserving both the oil and the garlic.
- Place the cannellini or navy beans in a food processor or blender. Add the garlic, lemon juice, cumin, and parsley. Add salt, cayenne and paprika, if using. Process until smooth. Slowly pour in the reserved olive oil while the food processor or blender is running and process until light and smooth. Garnish with a sprinkle of paprika before serving.
Addressing the Issue of Gas
If you don’t eat beans regularly, consider adding just one or two half-cup servings per week to start, giving your digestive system time to adjust. Here are some tips to reduce gas:
- Rinse canned beans before eating.
- Consider a probiotic supplement.
- Consider an enzyme supplement.
- Soak beans overnight, then rinse before cooking.
- Prepare beans using a pressure cooker or multicooker.
- Try a different variety of bean.