Fewer than 14% of American adults consume beans on a daily basis, a statistic nutrition experts consider problematic given the nutrient density of these foods. Beans and legumes are affordable, protein-packed, and health-promoting, offering a significant source of protein, fiber, and slow-burning carbohydrates.
"They deliver protein, fiber and slow-burning carbs for steady energy, plus folate, magnesium, iron and other essential nutrients," said Samantha Cassetty, a New York City-based nutrition and wellness expert. Beans are naturally cholesterol-free and contain no saturated fats, according to registered dietitian nutritionist Deborah Murphy. Studies have associated regular bean consumption with a reduced risk of chronic conditions such as heart disease, type 2 diabetes, and obesity, potentially contributing to increased life expectancy.
"In a moment when everyone’s chasing protein and grocery bills are climbing, canned beans are one of the cheapest proteins on the shelf," Cassetty noted. "The best part is that you can open a can, rinse, drain and call it dinner prep."
Among the healthiest beans, experts highlight several varieties:
Black beans are recognized for their protein, fiber, and antioxidant content, offering approximately 8 grams of protein and 8 grams of fiber per half-cup serving. Cassetty suggests a salad incorporating black beans, corn, bell pepper, avocado, cherry tomatoes, and salsa as a versatile meal option. Mosaic of colorful beans, lentils, whole grains, seeds, and cereals, including mung beans, black beans, red kidney beans, soybeans, pinto beans, and millet.
Chickpeas, technically a legume, are praised for their versatility in both sweet and savory dishes. They can be air-fried for a crunchy snack or salad topper, or scattered over roasted vegetables and grain bowls. Research indicates that regular consumers of chickpeas and hummus tend to have higher intakes of fiber, folate, potassium, and iron, along with better overall diet quality scores.
Lentils provide a "ground-meat texture and a solid dose of plant-based iron." Cassetty recommends combining them with chopped walnuts for added fiber, protein, and plant-based omega-3 fatty acids, noting that this combination supports heart, brain, and gut health. This mixture can be used in dishes like spaghetti sauce, tacos, or wraps.
Edamame, which are immature soybeans, are often boiled or steamed and consumed as a snack. A half-cup serving provides about 9 grams of protein and 4 grams of fiber. A simple meal can be made by tossing edamame with cucumber, brown rice, rice vinegar, tamari, and sesame oil.
White beans are another protein powerhouse, delivering around 9 grams of protein per half-cup. Cassetty suggests adding them to tuna or egg salad, or blending them into smoothies for added creaminess, protein, and fiber without altering the taste significantly.
Pinto beans may offer a specific advantage in cholesterol management. While the soluble fiber in all beans aids in cholesterol reduction, animal research suggests pinto beans might further lower cholesterol synthesis in the liver and absorption in the small intestine. One study indicated that a daily half-cup of pinto beans reduced total and LDL cholesterol by over 8%, outperforming oatmeal in that trial.
Kidney beans are also noted for their health benefits, particularly if consumed alongside high-fat meals.
Black-eyed peas are lauded for their protein, fiber, and iron content. They are a key ingredient in "cowboy caviar," a cold bean salad typically served with tortilla chips. Canned red kidney beans in a white bowl on a dark rustic background.