Beans, commonly eaten worldwide, are more than just a pantry staple; they are a natural source of antioxidants and phytochemicals. As versatile ingredients enjoyed in dishes across the globe, beans are nutrient-dense and readily available, offering a wide array of health benefits. Beans and legumes are the fruits or seeds of a family of plants called Fabaceae. They’re great sources of fiber and vegetarian protein. You can incorporate beans into soups, tacos, salads, and other recipes.
Nutritional Profile of Beans
When you’re looking for a food that’s nutrient dense (meaning it packs a lot of good stuff into not too many calories), beans should top your list. A serving of beans is just a half-cup. But that small amount is big on nutrients. Beans contain amino acids, which are the protein building blocks the body uses to heal and to make new tissues, such as bone, muscle, hair, skin, and blood. Protein is an essential nutrient. They are rich sources of fiber, essential vitamins and minerals, and plant-based protein.
Dry beans are rich in complex carbohydrates and dietary fiber (both soluble and insoluble), and they are also a good source of plant-based protein, making them a meat alternative. According to the Bean Institute, beans contain about 21 to 25% of protein by weight, which is significantly higher compared to vegetables. Additionally, beans are packed with essential vitamins, minerals, and micronutrients such as vitamins C and B, potassium, copper, phosphorus, manganese, magnesium, folate, and antioxidants (polyphenols).
Types of Beans and Their Unique Qualities
There’s a wide variety of beans, each with a unique flavor, texture, and nutritional profile.
- Black beans: Known for their smooth texture and sweet flavor, black beans are common in Latin American cuisines. 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.
- Kidney beans: Named for their shape, these beans are hearty and often appear in soups, stews, and chilies. 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 DVFolate (vitamin B9): 58% of the DV, Copper: 48% of the DVManganese: 37% of the DVIron: 29% of the DV.
- Chickpeas (garbanzo beans): Their nutty taste and versatility make chickpeas a feature of Middle Eastern and Indian dishes. 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.
- Soybeans: These are a major source of protein, and they’re used to make tofu, tempeh, and soy milk. 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 DVFolate (vitamin B9): 23% of the DV, Vitamin K: 28% of the DVIron: 49% of the DVManganese: 62% of the DV, Phosphorus: 34% of the DV.
- Cannellini beans: These Italian white kidney beans have a smooth, creamy texture and a nutty flavor. They feature in minestrone soup, as well as salads and pasta dishes.
- Fava beans (broad beans): Large and flat, fava beans have a slightly sweet, earthy flavor and need to be peeled. They’re popular in Mediterranean and Middle Eastern cuisines, and they’re often found in salads, stews, and spreads.
- Pinto beans: Pinto beans are common in Mexico. You can eat them as whole beans or mashed and fried. 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 DVFolate (vitamin B9): 74% of the DVCopper: 42% of the DVManganese: 34% of the DV.
- Navy beans: Also known as haricot beans, are a great source of fiber, B vitamins, and other minerals. 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 DVThiamine (vitamin B1): 36% of the DVIron: 24% of the DVMagnesium: 23% of the DVManganese: 42% of the DV.
- 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 DVFolate (vitamin B9): 90% of the DVCopper: 55% of the DVIron: 37% of the DVZinc: 23% of the DV.
- 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 DVFolate (vitamin B9): 25% of the DVManganese: 37% of the DVVitamin K: 35% of the DV.
- Peanuts: Interestingly, peanuts are legumes rather than nuts. 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 DVNiacin (vitamin B3): 55% of the DVFolate (vitamin B9): 44% of the DVVitamin E: 41% of the DVIron: 19% of the DVMagnesium: 29% of the DVManganese: 61% of the DV.
Health Benefits of Beans
Many of beans’ biggest health benefits come from their high fiber content. “Beans, because of their fiber, can play a significant role in using food as medicine,” says Dr. Adeyemo. “Fiber decreases the amount of cholesterol absorbed when you eat.”
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Cardiovascular Health
Research consistently shows that beans can have a positive impact on heart health. The Mediterranean diet has been recommended by the American Heart Association to help reduce the risk of CVD. The Mediterranean diet is characterized by legumes (including dry beans), fruits, vegetables, nuts, fish, and olive oil. Studies have found that adherence to the Mediterranean diet (20g legumes per day) was associated with a reduced risk of CVD by 24% as well as reduced risks for coronary heart disease by 28%, myocardial infarction by 33%, and stroke by 24%. The DASH (Dietary Approaches to Stop Hypertension) diet promotes a diet lower in sodium and rich in fruits, vegetables, legumes, fat-free and low-fat dairy, whole grains foods, fish, poultry, seeds, and unsalted nuts. Many of the food groups included in the DASH eating plan are natural sources of potassium, including beans.
Their fiber, potassium, folate, and antioxidants can lower blood pressure and reduce cholesterol levels, which may decrease the risk of heart disease. A 2017 meta-analysis, for example, showed that legume consumption was associated with a lower risk of cardiovascular disease. And a 2021 randomized crossover study found that consuming multiple varieties of beans decreased total and LDL, or “bad,” cholesterol levels in adults with high LDL cholesterol. These findings suggest that beans have a positive impact on overall heart health.
Replacing an animal protein with a serving of beans can help lower cholesterol levels. The potassium in beans helps you maintain healthy blood pressure. “The soluble fiber in beans binds around bile in our guts and removes it with the body’s waste,” she continues. “Bile is composed of cholesterol, therefore aiding in the elimination of cholesterol. For every 1 gram of soluble fiber, you can lower your cholesterol by 1%.” Beans also benefit your heart by reducing cholesterol, coronary heart disease (CHD) risk and inflammation.
Digestive Health
The fiber in beans may help us maintain a healthy weight while promoting regular bowel movements and improving overall digestive health. Beans can help gut bacteria access the nutrients they need - like starch and fiber - more easily. It’s especially true when we eat beans whole, not blended. This access supports beneficial bacteria in the gut, like species of Bifidobacterium. Navy beans and black beans can also help improve gut health by supporting the microbial community and strengthening the lining of your gut.
Eating more fiber is an excellent way to improve digestion - and your overall health. Beans contain key substances that benefit your gastrointestinal (GI) tract and digestion: Insoluble fiber helps prevent constipation. Soluble fiber feeds the good bacteria in your gut microbiome, helping you digest food and absorb nutrients better. Resistant starch also provides food for your microbiome when it gets broken down by bacteria in your colon.
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Blood Sugar Regulation
All beans and pulses have high levels of fiber. But some types have more fiber than others. Large studies have shown that diets rich in beans are associated with a reduced risk of some chronic diseases, including type 2 diabetes. Also, beans have low glycemic index scores, which means they don’t cause large blood sugar responses.
The combination of complex carbohydrates and fiber in beans helps keep blood sugar in check. Research shows that people who regularly eat beans have lower blood sugar levels, avoiding those troublesome spikes. “Stable blood sugar keeps your energy steady throughout the day,” she adds. “Studies also show that the resistant starch in beans may help reduce the risk of developing Type 2 diabetes.”
Weight Management
Beans are a healthful, plant-based protein. They are naturally low in fat, high in fiber, and a good source of protein. One study showed that one serving of pulses a day led to modest weight loss and reduced fat, even when diets didn’t intentionally reduce calories. Another study found women who consumed moderate or high amounts of beans had less body fat and smaller waists than those with low intakes. Lastly, a meta-analysis of 21 trials showed an overall significant weight reduction in diets containing pulses compared to diets without a pulse intervention.
The protein and fiber that beans contain can help you lose or maintain your weight. “The combination fills you up and keeps you feeling fuller longer,” says Dr. Adeyemo. “Studies have shown that people who regularly consume beans have lower body weight and smaller waist circumference than those who don’t.” Researchers believe the weight loss effect of beans is due to satiety - the feeling of fullness. “Beans take longer to digest than simple carbs, and the fiber and protein help you feel satisfied.”
Cancer Prevention
Beans are rich in antioxidants and phytochemicals that help protect cells from damage caused by free radicals, one of the most significant breakthroughs made by NFCR-supported scientists and also featured in NFCR’s 50th Anniversary Magazine. This reduces oxidative stress and inflammation, which both contribute to cancer development. The BE GONE trial study shows that small navy beans can benefit colorectal cancer patients by fostering beneficial bacteria in their colon, supporting immune health, and regulating inflammation.
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“No single food can prevent or treat cancer or any other disease,” clarifies Zumpano. “But the beneficial phytonutrients in beans can help lower cancer risk.” Black beans are particularly high in anthocyanins that protect your cells from DNA damage that can lead to cancer.
The American Institute for Cancer Research (AICR) cancer prevention recommendations include beans because of their possible anti-cancer properties for certain types of cancer, including colorectal, breast and prostate. They recommend covering at least 2/3 of your plate with plant foods such as whole grains, vegetables, fruit and beans. The fiber, resistant starch, and phenolic compounds in pulses may support the growth of health-promoting gut bacteria (microbiome) but more research is needed to understand how individual differences and different forms of these compounds contribute to cancer protection. There is evidence that foods with fiber decrease the risk of colorectal cancer and weight gain, overweight and obesity. According to the AICR, some data link regular legume consumption with a possible reduced risk of prostate and breast cancers but more research is needed.
Other Health Benefits
- Folate Source: Beans contain several vital nutrients, including folate. Folate is essential for overall health, for making healthy red blood cells, and for helping prevent neural tube defects in a fetus during pregnancy.
- Preventing Fatty Liver: Replacing high-fat animal proteins with beans is a good step towards better liver health.
Incorporating More Beans Into Your Diet
Incorporating more beans into your diet can be simple and delicious because they fit into almost any meal. The 2020-2025 Dietary Guidelines for Americans recommends eating 1-3 cups of beans, peas and lentils per week. By eating about ½ cup of beans most days, you can reap their many benefits.
- Try adding them to salads, soups, chilis and stews for a boost of flavor and plant-based protein.
- Blend beans into dips, like hummus or salsa.
- Use them in addition to or instead of meat in tacos. Or try a bean-based patty in place of meat.
- Use them to replace or reduce the flour in baked goods. Like black bean brownies or chickpea chocolate chip cookies.
- Bean-focused meals: Refreshing bean salads, Bean soups and stews, Tacos, Bean dips.
- Sneaking beans into familiar dishes: Add pureed beans, such as white beans or chickpeas, to sauces and soups. For instance, blended chickpeas are a great addition to a curry. Add a small amount of white beans or chickpeas to smoothies. Make sure they’re cooked and soft first. You can also add beans to your favorite salads and rice or lentil dishes. They really merge well with those textures and flavors.
Addressing the Issue of Gas
All that good-for-you fiber is the main reason why beans cause bloating and gas. Fiber is harder for the body to digest, especially if you’re not used to eating enough of it. “Start with a small serving or spread your bean intake throughout the day,” suggests Dr. Adeyemo. “You don’t need to eat a whole serving in one meal or eat them every day as your body is getting more used to the added fiber.” The fiber in beans can cause gas, and natural sugars, called oligosaccharides, worsen the effect.
To reduce gas, Zumpano suggests soaking and rinsing your beans:
- Dry beans: Soak them overnight and cook them thoroughly. Toss out the cooking water and rinse the cooked beans well under running water before eating.
- Canned beans: Rinse the beans well and boil them before eating.
It also helps to start with tiny servings and gradually increase the amount you eat to allow your system to adjust. Consuming them pureed can also help decrease the gassiness effect. If you’re cooking with dry beans, experts recommend soaking them overnight before cooking. This can help draw out some of the gas-producing compounds. You can also add herbs that work as digestive aids while cooking your beans. Cumin, coriander, fennel and ginger are all good options.
Beans in Longevity Diets
Studies have shown that only about 20% of how long a person lives is dictated by genetics, the other 80% is influenced by diet, lifestyle and environment. These regions are known for the longevity of their populations due to lifestyle and diet choices. Mediterranean and plant-based diets are very common in these areas, both of which include significant amounts of beans. A 2022 narrative review found those who followed a plant-based diet had a lower mortality rate when compared to those who diet regularly included meat.