Nutritionists seldom endorse a one-size-fits-all food choice. Recently, we’ve grasped that nutritional requirements vary from person to person; a healthy diet hinges on balance, while individual foods possess distinct strengths and weaknesses.
Nevertheless, nutrition experts almost unanimously recommend beans. These versatile legumes are brimming with health advantages, each variety offering unique benefits.
If your thoughts of beans are limited to the old playground rhyme, “Beans, beans, good for your heart. The more you eat, the more you fart,” it’s time to look beyond that!
Here’s why nutrition experts urge you to include beans in your grocery list — and which types to prioritize.
Beans: A Fiber Powerhouse
The primary reason beans are considered superfoods is their high fiber content. Fiber is often lacking in our diets, yet it is abundant in all types of beans.
One of the champions of beans is Dr. Emily Leeming, a nutritionist and gut health specialist at King’s College London.
“Beans offer numerous health benefits,” she states. “They’re particularly vital for fiber intake; a staggering 96% of Brits fall short on fiber.” In the US, that figure is similarly alarming, with 95 percent not meeting their fiber needs.
“Consuming beans is a convenient way to increase your fiber intake,” Leeming notes. Just a half-cup serving of beans provides around 7 to 8 grams of fiber, alongside an equivalent amount of protein.
She continues, “This contributes significantly to the recommended daily fiber intake of 30 grams.”
However, this recommendation may not suit everyone. Certain individuals, such as those on a low FODMAP diet, might experience adverse effects from additional fiber.
For most people adhering to a Western dietary pattern, research indicates that fiber from beans can enhance gut health and metabolic function.
This fiber aids in promoting feelings of fullness, supporting a diverse gut microbiome, and reducing the risk of diseases such as type 2 diabetes and colorectal cancer.
Additionally, as the famous rhyme suggests, fiber is also “good for the heart.” Dr. Megan Rossi, author and gut health scientist known as The Gut Health Doctor, elaborates on this.
“The heart health benefits of beans are attributed to their rich fiber content, which aids in lowering harmful cholesterol levels,” she explains.
Excessive LDL (“bad”) cholesterol can lead to plaque buildup in blood vessels, heightening the risk of heart disease.
Research consistently supports that increasing bean consumption can reduce LDL cholesterol levels, thereby boosting heart health.
“Fiber helps bind cholesterol so it can be excreted rather than reabsorbed into the bloodstream,” Rossi clarifies.
In addition to cholesterol, inflammation is another significant factor impacting heart health, and beans can mitigate this as well.
Persistent inflammation raises the risk of numerous diseases from diabetes to arthritis, and can severely damage blood vessels.
Beans are rich in anti-inflammatory compounds known as phytochemicals (“phyto” meaning “plant”). These compounds help reduce chronic inflammation and protect cardiovascular health.
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Affordability and Sustainability of Beans
Aside from their remarkable health benefits, beans also contribute economically and environmentally. It’s not solely about their health advantages; the way we approach our eating habits is equally important.
As a plant-based protein source, incorporating beans into your diet in place of some meats can save you money and enhance sustainability.
Recent research found that individuals who replaced some processed or red meats with beans had lowered LDL cholesterol and even lost weight.
The United Nations acknowledges beans’ significant role in minimizing the environmental footprint of our global food system.
The 2025 EAT-Lancet Report recommends enhancing the nutritional and sustainable aspects of our food systems by encouraging greater consumption of plant-based proteins and reduced meat intake.
This collaborative effort included professionals from diverse fields, indicating that it’s not just nutritionists advocating for increased bean consumption—climatologists, economists, and agronomists are on board, too.
Top Beans to Include
It’s clear that beans are beneficial for both health and the environment, but not all beans are equal. If you’re looking to stock up on beans, which varieties should be your priority?
Black Beans
While there’s no definitive “best” bean, black beans come notably close due to their high levels of anti-inflammatory polyphenols. According to Rossi, “Black beans are among the richest sources of polyphenols found in legumes.”
She highlights that these beans contain anthocyanins, a specific type of polyphenol responsible for their deep black hue. Studies suggest that these powerful phytochemicals may lower the risk of cancer, dementia, and heart disease.
A single serving of black beans (approximately 100 grams or half a cup) provides 15% of your daily magnesium needs, an essential nutrient critical for heart, nerve, muscle, and bone health.
Lima Beans
Lima beans, commonly referred to as butter beans, offer a wealth of micronutrients. Each serving provides one-fifth of the daily manganese requirement, an essential nutrient crucial for brain and nervous system health.
“From a culinary standpoint, I adore butter beans for their creaminess,” Rossi says. “They lack saturated fat, making them a fantastic substitute for butter in recipes.”
Excessive saturated fat can elevate LDL cholesterol levels, so incorporating lima beans serves as a heart-healthy choice. Leeming enjoys mashing butter beans into potatoes to enhance creaminess and fiber.
Red Mung Beans
Rossi has a penchant for red mung beans, which, although lesser-known in the UK or US, are widely embraced in Japan. “One serving provides nearly 20% of daily zinc needs,” she notes.
Zinc plays a crucial role in immunity and metabolism, along with possessing anti-inflammatory properties. “Red mung beans are also rich in polyphenols, particularly flavonoids, linked to improved skin health,” Rossi explains.
Kidney Beans
Shifting from less common varieties to popular ones, kidney beans are well known for their use in British baked beans. “Many people don’t realize baked beans are made from kidney beans,” Rossi explains. “Each serving offers almost 20% of your daily thiamine (vitamin B1) needs.”
Thiamine is essential for converting food into energy and bolstering a healthy immune system.
Honorable Mentions
Other nutritious options include cannellini beans, black-eyed peas, and pinto beans, favored by Rossi for their rich nutrient profiles. Black-eyed peas offer 40% of daily folate needs for non-pregnant adults, while pinto beans are rich in kaempferol, an anti-inflammatory compound linked to reduced cholesterol levels.
Leeming draws attention to kidney beans and chickpeas (garbanzo beans), both high in fiber. Moreover, “Chickpeas are a beloved option due to their delightful taste,” she notes.
Don’t Forget Fresh Options
While we often find beans in canned or dried forms, Leeming emphasizes the value of fresh and frozen beans.
“We shouldn’t overlook options like fava beans, green beans, and runner beans,” she insists. “While these may contain about half the fiber of dried beans, they are still among the highest fiber-rich vegetables.”
Even the humble pea falls into this category; as Leeming points out, “Peas are affordable and a nutritious option.”
Aim for Variety
When it comes to transitioning to a legume-rich diet, both Rossi and Leeming stress the importance of variety over choosing a single “best” bean.
“There isn’t a super bean,” Rossi says. “Diversity is key; every bean contributes different nutrients.”
Each anti-inflammatory phytochemical possesses unique effects on the body.
“Individuals consuming a diverse range of plants tend to have a more varied gut bacteria profile since different bacteria thrive on different phytochemicals,” Rossi explains.
“Thus, from a gut health perspective, it’s advantageous to incorporate various beans such as pinto, butter beans, black beans, and black-eyed peas for maximizing phytochemical diversity.”
However, variety is just one component. Leeming emphasizes the necessity of including beans that align with personal tastes. “We shouldn’t be overly selective about beans,” she asserts. “They are all nutritional gems, each offering unique benefits.”
If something tastes great, you’re more likely to consume it, making it critical to pair beans with the right foods. For example, this might include green beans in chili, chickpeas in curry, butter beans in creamy dips, or your preferred legumes with favorite dishes.
The essential takeaway from Leeming is to increase bean consumption. A 2024 survey revealed that 40% of participants in the UK didn’t consume any legumes, excluding peas.
While the situation isn’t as grave in the United States, legume intake has gradually risen, from 8 pounds (3.6 kg) per person in 2014 to 11.7 pounds (5.3 kg) in 2017.
However, this isn’t enough for Leeming, who advocates for beans’ inclusion in national dietary guidelines.
“We know how beneficial they are for health and that they are affordable; if you’re enhancing a meal, make it with beans,” she concludes.
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Source: www.sciencefocus.com
