What are the health benefits of beans? How to get more in your diet

What would you do differently if you learned the health benefits of ordinary beans are extraordinary? A staple of diets worldwide, beans are more than just a humble pantry item—they’re a nutritional powerhouse! Let’s explore the robust health benefits of beans and more of what matters when considering their nutritional value.

What are the health benefits of beans?

The legumes known as beans include various types, such as black beans, kidney beans, chickpeas, lentils, and soybeans. They are low in fat, cholesterol-free, and rich in protein, dietary fiber, complex carbohydrates, vitamins, and minerals. The weight varies depending on the type of bean, but a half-cup serving (about 90 grams) of cooked beans typically provides:

• Protein: 7-9g
• Fiber: 6-8g
• Iron: 2-3mg (15-20% of the daily value for adults)
• Folate: 150-180mcg (nearly 50% of the daily requirement for adults)
• Potassium: 400-500mg
• Magnesium: 40-50mg

These nutrients play critical roles in various bodily functions, including maintaining energy, supporting heart health, and aiding digestion.

Heart health

The high fiber content of beans—especially soluble fiber—helps lower cholesterol by binding bile acids and promoting their excretion. Other research shows that replacing one to two servings of meat weekly with beans reduces cholesterol levels.

A multi-study review analyzed in Advances in Nutrition found that higher legume consumption was associated with significantly reducing LDL cholesterol (the “bad” cholesterol) and overall cardiovascular disease risk. In addition to their beneficial effects on cholesterol, beans are rich in potassium, which helps regulate blood pressure. The American Heart Association recommends consuming 3,500 to 5,000 mg of potassium daily to prevent or treat high blood pressure. A half-cup of beans can provide 8-10% of that recommendation.

Weight management and satiety

Beans are a cornerstone of weight-loss-friendly diets. Research demonstrates that regular consumption of legumes increases satiety and reduces overall calorie intake. Beans’ combination of fiber and protein slows digestion, keeping you full longer and reducing the likelihood of overeating.

Blood sugar regulation

Beans’ low glycemic index (GI) makes them particularly beneficial for managing blood sugar. One 2020 analysis found that eating more legumes was associated with improved glycemic control in people with type 2 diabetes. The soluble fiber in beans slows glucose absorption, stabilizing blood sugar levels and reducing insulin resistance.

Digestive health

The fiber in beans plays a pivotal role in gut health. Legumes act as prebiotics, fostering a healthy gut microbiome. Regular consumption is shown to increase gut bacteria diversity, which is crucial for overall digestive and immune health. Emerging research continues to reveal the importance of gut health, from managing hormone-related weight changes to supporting cognitive health.

Longevity and reduced risk of chronic disease

One 2023 analysis concluded that individuals who regularly ate legumes had a 6% lower risk of premature death for every 50-gram (1/4 cup) daily increase in legume intake.

Legumes’ high fiber content, supporting heart and metabolic health, may explain some of their longevity benefits. Other plant compounds in legumes also confer benefits that influence health and longevity.

How much and how often should you eat beans?

The Dietary Guidelines for Americans recommend consuming 1.5-3 cups of legumes per week as part of a 2,000-calorie diet. However, evidence from observational studies suggests that higher intakes—up to 4-5 cups per week—can provide additional health benefits, particularly for cardiovascular and metabolic health, compared to animal proteins.

A serving is approximately a half cup (120g) of cooked beans, which is easy to incorporate into meals and snacks.

What are the health benefits of various beans?

While all beans share a similar nutrient profile, subtle differences exist.

• Black beans and kidney beans: Rich in antioxidants, these beans provide additional protection against oxidative stress and inflammation.
• Chickpeas (garbanzo beans): High in folate and iron, chickpeas support energy and red blood cell production.
• Lentils: Compared to other legumes, lentils contain slightly more protein and fiber per serving–quite nutrient-dense.
• Soybeans: Unique among legumes, soybeans provide a complete protein profile, containing all essential amino acids. Their isoflavones support bone health and reduce menopausal symptoms.
• Peas: Often overlooked, green peas are high in vitamin C and are particularly beneficial for immune support.

Tips for adding more beans to your diet

Incorporating beans into your diet can be easy and delicious.

1. Start small and build up: If you’re not used to eating beans, start with a quarter-cup serving as your digestive system adjusts to the increased fiber intake. Gradually increase the amount over time.
2. Swap for meat: Try “Meatless Mondays.” Replace ground beef or chicken with black beans or lentils in tacos, chili, or spaghetti sauce for a plant-based protein boost.
3. Add to salads and soups: Toss chickpeas or kidney beans into your salads, or blend white beans into soups to create a creamy texture without adding cream.
4. Snack smart: Nutrient-dense snack options include roasted chickpeas, hummus, or black bean dip.
5. Try global cuisines: Many traditional cuisines prominently feature beans. Explore Indian dal (lentil curry), Mexican refried beans, or Mediterranean falafel and hummus.

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