The 6 Healthiest Beans Dietitians Always Recommend
Dietitians love these plant-based foods for their protein and fiber
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You’ve likely read that it’s smart to incorporate beans into your diet. But, you may still be shying away from this health superstar.
While plenty of evidence supports the myriad of benefits of beans, beans also have a few unsavory side effects. Let’s explore what beans can do for your health and some fabulous ways to enjoy them.
What Are Beans?
Beans are the edible seeds of plants cultivated for about 6,000 years. You can buy beans in both canned and dry form and both are equally nutritious.
Types of Beans
While there are hundreds of varieties of beans, let’s focus on some of the favorites used in the United States. The serving size for all varieties of beans is one-half cup of cooked beans. This includes canned beans, which are already cooked and ready to be used in recipes. [All nutrition information below is from the USDA Nutrient Database.]
Black beans: Per serving, these popular beans offer up 109 calories, 0.3g of total fat, 20g of carbohydrates, 8g of fiber, 7g of protein, 2.3mg of iron, 370mg of potassium, and 42mg of calcium.
Pinto beans: Though tiny, these dappled beans pack a nutritional punch. Per serving, pintos provide 158 calories, 1.2g of total fat, 28g of carbohydrates, 8g of fiber, 10g of protein, 1.8mg of iron, 380mg of potassium, and 88mg of calcium.
Chickpeas: This bean has become a recent culinary darling thanks to its versatility. Per serving, chickpeas (aka garbanzo beans) provide 105 calories, 1.8g of total fat, 17g of carbohydrates, 5g of fiber, 5g of protein, 0.7mg of iron, 83mg of potassium, and 33mg of calcium.
Great Northern: While these beans may not be the most popular variety, they are one of the most nutrient-dense. Great Northern beans contribute 150 calories per serving, 0.5g of total fat, 28g of carbohydrates, 6g of fiber, 10g of protein, 2mg of iron, 460mg of potassium, and 70mg of calcium.
Cannellini beans: Also known as white beans, cannellini beans are a staple in Italian cuisine. Per serving, cannellini beans provide 150 calories, 0.4g of total fat, 28g of carbohydrates, 6g of fiber, 10g of protein, 3.9g of iron, 595 mg of potassium, and 96 mg of calcium.
Kidney beans: With a deep mahogany color, kidney beans add heartiness to soups and chili. Per serving, kidney beans have 108 calories, 0.8g of total fat, 19g of carbohydrates, 6g of fiber, 7g of protein, 1.5mg of iron, 303mg of potassium, and 44mg of calcium.
Health Benefits of Beans
Not only are beans nutritious, but they also offer many benefits. Here are some ways your health and well-being may be impacted by eating beans.
Help With Weight Maintenance
As Lyssie Lakatos, RDN, CDN, CFT, and Tammy Lakatos Shames, RDN, CDN, CFT of The Nutrition Twins explain, beans are an excellent choice if you’re trying to shed a few pounds. As a good source of protein and fiber, beans are a satisfying food that is fairly low in calories.
The Nutrition Twins point out that the combination of protein and fiber in beans makes them effective at keeping blood sugar levels steady. It also helps stop you from reaching for that high-sugar snack soon after a meal. Additionally, beans increase the body’s production of cholecystokinin, a gut hormone that suppresses appetite by slowing gastric emptying.
Promote Gut Health
Probably the most researched benefit of beans is the link between eating them regularly and their impact on gut health. As an excellent source of prebiotic fiber—the fuel that helps probiotics flourish—beans help improve overall gut health.
“Fiber is thought to play a role in supporting overall wellbeing via influencing gut microbiota, which can influence immune system function, brain function, metabolism, and more," says Jess Cording, RD.
May Prevent Cancer
Diet has been linked to certain cancers, most notably, colon cancer. While diet alone can’t protect us from developing cancer, some studies show that the risk of certain cancers can be reduced with a high-fiber, mostly plant-based diet.
One study found that increased fiber intake—including that from beans—was associated with a reduced risk of colon cancer and colorectal polyps or benign growths.
Provide Antioxidants
You have likely read about the benefits of getting more antioxidants in your diet. Antioxidants help fight oxidative stress, which affects us at the cell level, causing diseases such as cancer, arthritis, heart disease, and autoimmune disease. It also can speed up the aging process. However, antioxidants can help repair our DNA, thus helping to prevent disease and aging.
Brightly-colored produce like kale and berries usually get the antioxidant limelight, though Cording points out that beans are no slouch. One study of Italian bean varieties found high levels of antioxidants, including flavonoids and anthocyanin, in the beans—the same antioxidants found in blueberries. Darker and speckled varieties of beans were higher in antioxidants, but cooking didn’t seem to affect the level of these beneficial compounds.
Serve as a Protein Source
As a nation, we are fixated on protein and packing our days full of this macronutrient. Getting enough protein helps us get those gains after putting in the hours at the gym, and because it’s so satisfying, it can also help maintain a healthy weight. Plus, they are inexpensive.
In addition to shaving off dollars on your trip to Trader Joe’s, there’s even more reason to add plant-based protein like beans to your shopping cart. Replacing some animal proteins in your diet with plant sources may help reduce the risk of developing chronic diseases like diabetes, some cancers, and heart disease. Eating more plants, like beans, can also boost the environment by lowering the amount of greenhouse gasses put into the atmosphere when animal proteins are produced.
Potential Side Effects of Beans
The Nutrition Twins warn that if you ramp up your bean intake too quickly, you’ll likely experience gas and stomach discomfort. They advise letting your body adjust to the fiber in beans over time by starting with smaller amounts, like a one-quarter cup, and then gradually increasing the amount you eat at a meal.
Certain compounds in beans can block you from absorbing the nutrients in this otherwise healthy food. Lectins, a type of protein, are one of these compounds and can cause cramping in some people.
Phytic acid is another potential concern in beans due to its ability to prevent the body from absorbing important nutrients like iron, zinc, and calcium. Cording explains that properly cooking dry beans can eliminate both of these issues. Try soaking dry beans in water before cooking and using a pressure cooker to cook them.
Fun Ways to Use Beans
If you're looking for inventive ways to eat beans, or add them to your diet, check out the ideas below.
Cookie dough dip: Cording delights her family and friends with this treat made with chickpeas, nut butter, vanilla, oats, and chocolate chips.
Brownies: The Nutrition Twins love boosting a boxed brownie mix with black beans. Take a can of black beans, rinse, drain, and blend with 3 tablespoons, plus one-half cup of water. Then use the bean mixture to replace the oil and egg added to the mix. Bake according to package directions.
Crispy chickpeas: Instead of adding croutons to salads or on top of soup, Cording likes using air-fried chickpeas for extra protein, fiber, and flavor. Toss drained, canned chickpeas with olive or avocado oil, toss with seasoning, and cook until crispy in the air fryer or oven.
Loaded nachos: If you love nachos but want something lighter, try this twist from the Nutrition Twins. They use sliced sweet potatoes instead of chips and then load them up with black beans, corn, cheese, avocado, and chicken (optional) for a hearty and fiber-packed meal.
Related: I’m a Dietitian and I asked ChatGPT to Make a Meal Plan: Here’s What Happened
Tips and Tricks for Loving Beans
Canned beans can be high in sodium, so Cording suggests buying low- or no-sodium beans. If you can’t find those options, rinse regular canned beans before using them. Meanwhile, omelet lovers can amp up the protein in this brunch fave by filling the eggs with black or mashed kidney beans for extra flavor, fiber, and plant protein.
If you love a grain bowl or wrap for lunch, include beans along with quinoa or rice, plus your other fillings, suggest the Nutrition Twins. There are thousands of ways to enjoy the benefits of beans. Get creative and eat up!
Related: The 7-Day Meal Plan You Need for Ultimate Health
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