Beans are a fantastic source of plant-based protein, fiber, vitamins, and minerals. They offer numerous health benefits, including improved digestion and reduced risk of chronic diseases. Here are the seven healthiest beans to include in your diet, according to dietitians.
Lentils
Plant-based chemicals called polyphenols, which have anti-inflammatory and antioxidant qualities, are abundant in lentils. These small legumes are incredibly versatile and can be used in soups, stews, salads, and more. They come in various colors, including green, red, brown, and black, each with slightly different flavors and textures. Lentils are also a great source of protein and fiber, making them an excellent addition to a balanced diet.
White Beans
There are numerous kinds of white beans, varying in size and flavor with minor variances. Common types include cannellini, navy, and great northern beans. White beans are rich in fiber and protein, which help support digestive health and keep you feeling full. They are also a good source of essential nutrients like folate, iron, and magnesium. White beans can be added to soups, casseroles, and salads or used as a base for dips and spreads.
Black Beans
Black beans are nutrient-dense and include antioxidants, vitamins, and minerals. They are particularly high in fiber, protein, and folate, making them an excellent choice for a healthy diet. The antioxidants found in black beans, such as anthocyanins, help protect the body from oxidative stress and inflammation. Black beans are commonly used in Latin American cuisine, including dishes like black bean soup, burritos, and salads.
Chickpeas
Chickpeas can be ground into flour and used to make dough, pasta, and baked items, or they can be roasted, pan-fried, mashed, eaten cold, or pureed into hummus. These versatile beans are a great source of protein, fiber, and several key vitamins and minerals, including folate, iron, and magnesium. Chickpeas also have a low glycemic index, making them a good option for managing blood sugar levels. Their versatility makes them a staple in many vegetarian and vegan dishes.
Pinto Beans
There’s a solid reason pinto beans are among the most often consumed beans. A 1/2-cup serving provides 8 grams of fiber, which is more than 28% of your daily fiber requirements. Pinto beans are also rich in protein, iron, and folate. They are often used in Mexican cuisine, including dishes like refried beans, burritos, and chili. The high fiber content of pinto beans helps support digestive health and can aid in weight management.
Red Kidney Beans
Red kidney beans are a good source of plant-based iron; they are most commonly used in rice, chili, and stewed bean meals. These beans are packed with protein, fiber, and essential nutrients like folate and magnesium. Red kidney beans also contain antioxidants that help protect the body from free radical damage. Their hearty texture and rich flavor make them a popular choice for robust, savory dishes.
Lupini Beans
One of the highest-protein plant foods, 1/2 cup of lupini beans contains 13 grams of protein, or nearly twice as much as 2 ounces of meat. Lupini beans are also high in fiber and low in carbohydrates, making them a great option for those following a low-carb or ketogenic diet. They are often enjoyed as a snack or added to salads and antipasto platters. The high protein content of lupini beans makes them an excellent choice for muscle building and repair.