Beans and legumes are affordable, protein-packed, and health-promoting foods that should be consumed more regularly, according to nutrition experts. Samantha Cassetty, a New York City-based nutrition and wellness expert, stated that fewer than 14% of American adults eat beans on any given day, a statistic she views as problematic given their nutrient density.
Beans provide protein, fiber, and slow-burning carbohydrates for sustained energy, in addition to essential nutrients like folate, magnesium, and iron. They are naturally free of cholesterol and saturated fats, according to registered dietitian nutritionist Deborah Murphy. Studies have associated regular bean consumption with a reduced risk of chronic diseases such as heart disease, type 2 diabetes, and obesity, potentially contributing to a longer 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 said. "The best part is that you can open a can, rinse, drain and call it dinner prep."
Cassetty identified eight of the healthiest beans and legumes:
Black beans are noted for their protein, fiber, and antioxidants, offering approximately 8 grams of protein and 8 grams of fiber per half-cup serving. Cassetty suggests a salad combining black beans with corn, bell pepper, avocado, cherry tomatoes, and salsa.
Chickpeas, technically a legume, are versatile for both sweet and savory dishes. They can be air-fried for a snack or salad topping, or added to roasted vegetables and grain bowls. Research indicates that regular chickpea and hummus consumers have higher intakes of fiber, folate, potassium, and iron, along with better overall diet quality.
Lentils offer a texture similar to ground meat and a solid dose of plant-based iron. Cassetty recommends mixing lentils with chopped walnuts for additional fiber, protein, and plant-based omega-3s, noting the combination supports heart, brain, and gut health. This mixture can be used in spaghetti sauce, tacos, or wraps.
Edamame, immature soybeans, are typically boiled or steamed and can be eaten as a snack or appetizer. A half-cup serving provides about 9 grams of protein and 4 grams of fiber. Cassetty suggests a quick meal by tossing edamame with cucumber, brown rice, rice vinegar, tamari, and sesame oil.
White beans also provide a significant amount of protein, with about 9 grams per half-cup. Cassetty suggests incorporating them into tuna and egg salad or blending them into smoothies for added protein and fiber, noting they create a creamy texture without altering the taste of fruit.
Pinto beans may offer a particular advantage for cholesterol management. While the soluble fiber in all beans aids in cholesterol removal, animal research suggests pinto beans may reduce cholesterol synthesis in the liver and absorption in the small intestine. One trial indicated that consuming a half-cup of pinto beans daily decreased total and LDL cholesterol by over 8%, outperforming oatmeal.
Kidney beans may be beneficial when consuming high-fat meals. Animal research suggests they can positively alter gut bacteria and reduce inflammatory markers associated with high-fat diets. They can be used in chili, on nachos, or in a three-bean salad.
Black-eyed peas are highlighted for their protein, fiber, and iron content. Cassetty suggests they are an excellent addition to "cowboy caviar," a cold bean salad.