Beans may be nature's perfect food. According to 2021 research published in Nutrients, these tiny powerhouses are jam-packed with vitamins, minerals, and phytonutrients. But their special blend of plant protein and fibre is what really elevates them to the next level.
The U.S. Dry Bean Council claims that beans are cholesterol-free and have little to no saturated fat. another benefit? Beans are really inexpensive per serving.
So why don't we consume them more frequently? Although the 2020–2025 Dietary Guidelines for Americans recommend eating 112 cups of cooked beans a week, research published in Frontiers in Nutrition in 2021 found that most Americans only consume less than 1/3 cup per week.
Whether you don't consume beans (yet!) or you want to add more to your diet, the following information before adding them to your diet.
Various Beans
Beans technically belong to the family of plants known as legumes since they grow in pods. The Department of Agriculture reports that there are over 4,000 different varieties of beans grown in the country. According to the study mentioned above by Frontiers in Nutrition, these are the top five varieties:
lima beans
Brown beans
mung beans
Beans in lima
Food facts for chickpeas and beans
The USDA has provided the following nutritional information for each type of bean for a serving size of 1 1/2 cups cooked without salt.
Carbohydrates in TotalDietary Fibre: 23 g 22 g 22 g 7 g 20 g 20 g8 g 6 g 8 g 5 g 7 g 6 g
Sugars Total0 g 4 g 0 g 3 g 3 g 0 g Protein 8 g 7 g 8 g 16 g 8 g 8 g
Total Fat: 0 g 2 g 1 g 8 g 0 g 0 g
0 g 0 g 0 g 1 g 0 g 0 g Saturated Fat 0 g 0 g 0 g
3 mg 6 mg 0 mg 1 mg 2 mg 1 mg
Potassium 400 mg 239 mg 373 mg 443 mg 478 mg 359 mg Folate 80 mcg 141 mcg 147 mcg 46 mcg 78 mcg 115 mcg Iron 3 mg 3 mg 2 mg
Beans' Health Advantages
You Could Keep a Healthy Weight
Beans' miraculous combination of protein and fibre provides numerous advantages, including weight control.
"Getting more of these nutrients in your diet promotes satiety and helps keep you fuller for longer periods," explains Yanni Papanikolaou, M.P.H., a nutrition researcher and the president of Nutritional Strategies.
Inc. "A growing body of evidence suggests that people who consume more protein and fibre have lower BMIs," he explains. A new 2023 Nutrients research of 15,185 adults discovered that bean eaters gained less weight—and abdominal fat—over the course of a decade than non-bean eaters.
You Might Be Able to Improve Your Gut Health
According to the previous Nutrients study, your gut is filled with bacteria that help guard against chronic illnesses such as type 2 diabetes, heart disease, inflammatory bowel disease, and cancer. However, in order to survive and outnumber disease-causing bad gut bacteria, these beneficial bugs require fibre for fuel.
"The breakdown of fibre by good bacteria produces short-chain fatty acids, which have been shown to help boost immunity and reduce inflammation," says one researcher.
"Ultimately, this means that the fibre in beans can help prevent disease," explains Papanikolaou. "Bad bacteria, on the other hand, prefer sugar as an energy source, and the more sugar they get, the more they flourish and overtake the good bacteria," he says.
You Could Lower Your Risk of Heart Disease
When it comes to heart disease protection, beans are real multitaskers.
According to the National Lipid Association, beans are one of the best sources of soluble fibre, which naturally decreases cholesterol. These small powerhouses are also high in potassium, which helps regulate blood pressure and is a mineral that few of us get enough of, according to the National Institutes of Health.
You'll Eat More Nutrients
Not only may we benefit from additional potassium. Most people are also deficient in folate, calcium, magnesium, fibre, and vitamins A, C, D, and E (plus iron if you're a female of reproductive age), according to the Dietary Guidelines for Americans.
According to Papanikolaou, beans are an excellent approach to fill the emptiness. He is currently working on research that reveals that Americans who consume beans as part of their regular meals consume more fibre, potassium, calcium, folate, iron, magnesium, and vitamin E than non-bean eaters.
Potential Drawbacks
They may cause you to vomit.
Beans, beans, the enchanted fruit. The more you consume, the more you... (You've heard the expression.) "In addition to fibre, beans contain oligosaccharides, a naturally occurring type of sugar that we can't fully digest," explains Sharon Palmer, RDN, a registered dietitian nutritionist and co-founder of Food Planet. So, absolutely, if your digestive system isn't adapted to them, they can create gas. Palmer recommends gradually increasing the amount of fibre in your diet to give your stomach time to acclimatise.
They take a long time to cook.
Beans, according to the University of Nebraska-Lincoln, take 45 minutes to 2 hours to prepare. A pressure cooker can drastically reduce that time. Canned beans or frozen edamame are a quick and easy way to get your fix, and they are just as nutritious as dried ones.
They contain contentious lectins.
You can stop worrying about lectins if you avoid beans. "Lectins are compounds found in many plant foods, particularly beans, that can interfere with the bioavailability of nutrients in foods," Palmer explains. "They are largely inactivated when beans are soaked and cooked, so they aren't an issue," she explains. You'll be OK as long as you eat your beans cooked (and who doesn't?).
How to Increase the Amount of Beans in Your Diet
One of the most significant hurdles to bean eating is a lack of knowledge on how to prepare them. If it sounds similar, try these delectable recipes to get you started:
Start your day off well with Anti-Inflammatory Beans on Toast or a serving of Sweet Potato Corn and Black Bean Hash.
Toss chickpeas into a Roasted Buffalo Chickpea Wrap or a Grain Bowl with Chickpeas and Cauliflower for lunch.
For a crispy snack, roast a can of chickpeas. Alternatively, mix them into a creamy Avocado Hummus.
Make an Edamame & Veggie Rice Bowl for a quick dinner.
Replace the beef and chicken for beans. Consider Chickpea "Chicken" Salad, Roasted Vegetable & Black Bean Tacos, Black Bean Fajita Skillet, or Chickpea "Chicken" Salad Lasagna with red beans.
This Dark Chocolate Hummus will satisfy your sweet craving.
Questions and Answers
Is eating beans every day healthy?
Yes! "Eating beans, including canned beans, on a daily basis is one of the best things you can do to help increase nutrients [that you may be deficient in] and significantly improve the quality of your diet," adds Papanikolaou.
Which bean is the healthiest?
This is like to asking a parent to choose their favourite child. However, if we had to pick the healthiest bean, it would be soybeans. According to 2021 research published in Molecules, they are one of just a few plant foods that provide the same high-quality complete protein as animal meals.
Do beans cause weight gain?
Certainly not, says Papanikolaou. "I'm currently working on a study that shows that eating more dry and canned beans is associated with lower BMIs and body weight."
Are canned beans healthy?
"Canned beans are so good for you," Palmer explains. "They have been minimally processed." "Dried beans are placed in a can with water and possibly salt, and then cooked in the can during the canning process," she adds. If salt is an issue, seek for unsalted brands or rinse ordinary canned beans to remove more than 40% of the sodium, according to The Bean Institute.
Why do beans cause gas?
Beans' difficult-to-digest fibre and carbs can produce flatulence if you don't normally eat them. However, there are techniques to reduce this. "In addition to gradually introducing beans into your diet, make sure to rinse, drain, and soak them before cooking to increase digestibility," Palmer advises.
In conclusion
Beans are beneficial to your health because they contain protein and fibre, which can help you maintain your weight and enhance your intestinal health. Bean eaters also tend to have healthier diets. If you want to eat more beans but don't have time to cook them or aren't sure where to begin, open a can or zap some edamame in the microwave to sprinkle into salad, soup, rice, or pasta.You will reap all of the benefits of beans with no effort.
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