Beans are not only a healthy choice but also an economical one, making them a staple ingredient in a variety of cuisines worldwide. Their reputation as a favorite among dietitians underscores their nutritional benefits.
Classified under vegetables, beans are the edible seeds of legumes. They come in an array of shapes and sizes, yet they all offer significant health benefits.
“Beans are nutritional powerhouses, rich in plant-based protein, fiber, complex carbohydrates, vitamins, and minerals, while being naturally low in fat,” explains Angel Planells, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, in a conversation with TODAY.com.
In fact, the U.S. Department of Agriculture categorizes beans as both a vegetable and a “protein food,” similar to meat. While protein is gaining popularity, it’s the fiber content in beans that truly stands out.
“Beans are among the best natural sources of dietary fiber,” adds Planells.
Fiber, a carbohydrate that our bodies can’t digest, plays a vital role in our health, as explained by Natalie Rizzo, dietitian and TODAY’s nutrition editor.
Benefits of Fiber
Beans serve as a fantastic source of both insoluble and soluble fiber, which many people in the U.S. are lacking, points out Planells.
Soluble fiber dissolves in water to form a gel-like substance, slowing digestion. In contrast, insoluble fiber moves through the digestive tract intact, adding bulk to stools. Both forms offer numerous health benefits.
Soluble fiber increases feelings of fullness, aiding in weight management, while it also bonds with cholesterol in the gastrointestinal tract, helping remove it from the body.
On the other hand, insoluble fiber promotes regularity and alleviates constipation by assisting food movement through the digestive system.
“The combination of soluble and insoluble fiber found in beans can help lower LDL ‘bad’ cholesterol,” notes Planells. Both types of fiber are beneficial for blood sugar regulation and improving insulin sensitivity.
Consuming adequate fiber supports heart health and reduces the risk of chronic diseases such as diabetes, making fiber a key nutrient to prioritize for healthy aging.
Moreover, the fiber in beans contributes to a healthy gut microbiome, influencing both our immune and nervous systems, according to Rizzo.
Recommended Fiber Intake
Adults should strive for 25–38 grams of dietary fiber daily.
Unfortunately, about 95% of Americans fall short of the recommended intake. Signs of insufficient fiber intake include constipation, frequent hunger, and elevated cholesterol levels, according to Rizzo.
Incorporating more fiber-rich foods into your diet can easily enhance your health. However, experts advise a gradual increase in fiber consumption to prevent digestive discomfort. Aim to enhance your intake by five grams each week until you reach your target, as per TODAY.com guidance.
“Beans are an exceptional source of dietary fiber to add to your meals,” asserts Rizzo. Dietary guidelines recommend around three cups of legumes (approximately six servings) each week.
Fiber-Rich Beans
Most beans offer a minimum of five grams of fiber per serving, but some varieties are particularly noteworthy, notes Planells.
Here’s a look at beans that provide the most fiber per serving:
Navy Beans
Navy beans, though small, contain a substantial amount of fiber, according to Planells.
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One half-cup of navy beans delivers about 9.5 grams of fiber for just 127 calories.
Navy beans excel in both soluble and insoluble fiber, promoting healthy digestion, blood sugar levels, and cholesterol management. They’re also an excellent source of potassium, a mineral necessary for fluid balance, lower blood pressure, and proper muscle function.
With a mild flavor and creamy texture, navy beans are versatile in soups, stews, and dips.
Red Kidney Beans
If you’re seeking ways to enhance gut health, red kidney beans are a superb option.
These beans are particularly high in insoluble fiber, aiding in intestinal movement and supporting regular bowel activity, explains Planells. Additionally, kidney beans provide a rich amount of protein and plant-based iron, essential for red blood cell formation. Their vibrant red skin is also packed with antioxidants beneficial for heart health.
They can be seamlessly added to chili, curries, or enjoyed over rice.
Black Beans
Black beans are another beloved pantry staple endorsed by dietitians.
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A half-cup of black beans offers 8 grams of fiber for just 114 calories.
The fiber and slow-digesting carbohydrates in black beans help keep you full for longer, making them beneficial for weight loss, according to experts.
Additionally, black beans are a strong source of magnesium, an electrolyte important for energy metabolism, muscle function, heart health, and sleep.
They pair well with rice and plantains, and can even be incorporated into brownies for a healthy dessert option.
Adzuki Beans
Adzuki beans are small red legumes predominantly featured in East Asian cuisines for a variety of savory and sweet dishes.
With a high soluble fiber content, adzuki beans can assist in promoting satiety, regulating blood sugar levels, and lowering cholesterol, protecting heart health. They are also rich in iron, potassium, and calcium.
These beans are delectable in curries, soups, or blended into sweet fillings for mochi.
Pinto Beans
Pinto beans are a cherished ingredient in Mexican cuisine, offering an impressive amount of gut-friendly fiber.
Pinto beans are particularly abundant in insoluble fiber, which promotes regularity and may lower the risk of chronic ailments and cancers, as noted by experts. They are also packed with B vitamins such as B1, B6, and B9, which are crucial for energy production and nerve function. Pinto beans also contain antioxidants and beneficial plant compounds like polyphenols and flavonoids, as per previous reports by TODAY.com.
Try pinto beans in burritos, tacos, soups, and more.
Garbanzo Beans
Known as chickpeas, garbanzo beans are another nutrient-dense choice that dietitians recommend keeping on hand.
Chickpeas contain both soluble and insoluble fiber, supporting digestion and promoting regularity while nourishing healthy gut bacteria. They also offer all nine essential amino acids, making them an excellent source of plant-based protein.
Chickpeas are a cornerstone of the Mediterranean diet, acclaimed for its heart health and longevity benefits.
They shine in salads, blended into hummus, or mashed into a plant-based “tuna” salad.
Black-Eyed Peas
Black-eyed peas—though often mistaken for vegetables—are indeed beans and provide a delightful way to enhance your fiber consumption.
Low in fat but high in fiber, particularly insoluble fiber, black-eyed peas can help prevent constipation and aid in weight management. Each serving offers about seven grams of protein to help keep you full.
They are especially abundant in folate, a B vitamin essential for cell growth and the prevention of certain birth defects during pregnancy, as reported by TODAY.com.
Enjoy black-eyed peas alone or in soups, served with rice for a wholesome meal.
“Almost all beans offer a notable amount of fiber, helping to increase your daily intake,” says Planells. Experts suggest diversifying your choices of legumes to maximize nutrient benefits.
Do Beans Cause Gas?
You might be familiar with the nursery rhyme suggesting beans lead to gas, but that isn’t always the case.
Beans contain carbohydrates known as oligosaccharides that are fermented by gut bacteria, which can lead to gas production, according to Planells. For those who regularly consume beans and other fiber-rich foods, this may not pose a problem, but sudden increases in intake can invite discomfort.
“Rapidly upping your fiber intake can sometimes lead to gas or bloating,” warns Planells.
However, most people find their digestion adjusts over time, notes Rizzo.
“The benefits to digestion, heart health, and blood sugar from beans greatly outweigh any temporary discomfort,” Planells reassures.
To minimize the likelihood of gas, experts recommend gradually increasing your fiber intake, staying well-hydrated, using dried beans when possible, rinsing canned beans, and ensuring thorough cooking.
This piece was originally published on TODAY.com.
