Beans are an essential part of a healthy diet, offering both nutritional benefits and affordability. They are cherished in various cuisines worldwide and have earned a high regard among dietitians.
Technically classified under vegetables, beans are the edible seeds from legumes. Available in a wide array of shapes and sizes, they are exceptionally beneficial for your health.
“Beans are nutrient powerhouses, offering plant-based protein, dietary fiber, complex carbohydrates, vitamins, and minerals, all while being naturally low in fat,” says Angel Planells, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.
In fact, beans contain such a considerable amount of protein that the U.S. Department of Agriculture recognizes them as both a vegetable and a “protein food,” alongside meat. While protein often gets the spotlight, the fiber in beans truly deserves attention.
“Beans are a fantastic source of dietary fiber,” notes Planells.
Dietary fiber, a form of carbohydrate that our bodies cannot digest, plays a crucial role in maintaining overall health, explains Natalie Rizzo, dietitian and nutrition editor at TODAY.
Benefits of Fiber
Beans are a rich source of both soluble and insoluble fiber, which many people in the U.S. fail to consume in adequate amounts, according to Planells.
Soluble fiber dissolves in water, forming a gel that slows digestion. In contrast, insoluble fiber remains intact as it moves through the digestive system, adding bulk to stool. Both types of fiber offer numerous health benefits.
“Soluble fiber helps you feel full longer, which can aid in weight management,” Planells explains. It also helps bind to cholesterol in the gastrointestinal tract, aiding its removal from the body.
Insoluble fiber facilitates food movement through our digestive system, promoting regular bowel movements and preventing constipation.
“The blend of soluble and insoluble fiber in beans may help lower LDL ‘bad’ cholesterol,” notes Planells. Both types contribute to better blood sugar control and improved insulin sensitivity.
Adequate fiber intake is essential for heart health and lowers the risk of chronic illnesses like diabetes, making it the most crucial nutrient for healthy aging.
The fiber in beans also contributes to a healthy gut microbiome, Rizzo adds, which is vital for both the immune and nervous systems.
Recommended Fiber Intake
Adults should aim for 25–38 grams of dietary fiber daily.
Alarmingly, about 95% of Americans do not meet this recommendation. Signs of insufficient fiber intake include constipation, persistent hunger, and high cholesterol, according to Rizzo.
Incorporating more fiber-rich foods into your diet is a straightforward way to enhance your health. However, experts suggest increasing fiber intake gradually, as consuming too much too quickly could lead to digestive discomfort. Aim to add five grams each week until you reach your goal, as noted on TODAY.com.
“Beans are among the best sources of dietary fiber to enrich your meals,” Rizzo asserts. Dietary guidelines recommend consuming approximately 3 cups of legumes (six servings) per week.
High-Fiber Beans
While most beans supply at least five grams of fiber per serving, certain varieties are particularly noteworthy, according to Planells.
Here’s a look at beans that provide the most fiber per serving:
Navy Beans
Though small, navy beans offer an impressive fiber content, says Planells.
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A half-cup of navy beans contains about 9.5 grams of fiber for just 127 calories.
Navy beans are abundant in both soluble and insoluble fiber, promoting healthy digestion, blood sugar, and cholesterol levels. They are also a great source of potassium, a mineral that helps maintain fluid balance, lowers blood pressure, and supports muscle function.
With a mild flavor and creamy texture, navy beans are perfect in soups, stews, and dips.
Red Kidney Beans
Red kidney beans are excellent for enhancing gut health.
These beans are particularly rich in insoluble fiber, which aids in moving food through the intestines, promoting regular bowel movements, notes Planells. They also provide a significant amount of protein and plant-based iron, crucial for red blood cell formation. The deep red color also signals a wealth of antioxidants that support heart health.
Add them to chili, curries, or enjoy them over rice.
Black Beans
Black beans are another nutrition-packed pantry essential.
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A half-cup of black beans provides 8 grams of fiber for 114 calories.
The fiber and slow-digesting carbohydrates in black beans can help you feel satiated and curb cravings, aiding in weight management, researchers indicate. Black beans are also a good source of magnesium, essential for energy metabolism, muscle function, heart health, sleep, and more.
They make an excellent pairing with rice and plantains and can even be used in brownies for a unique dessert.
Adzuki Beans
Adzuki beans are small red legumes often featured in East Asian cuisine, suitable for both savory and sweet recipes.
The high soluble fiber content in adzuki beans can enhance feelings of fullness while helping regulate blood sugar levels and lower cholesterol, supporting cardiovascular health. They are also rich in iron, potassium, and calcium.
Incorporate them into curries, soups, or blend them for a sweet mochi filling.
Pinto Beans
Pinto beans are a popular ingredient in Mexican cuisine and offer a notable amount of fiber for digestive health.
Pinto beans are particularly high in insoluble fiber, promoting regularity and potentially lowering the risk of chronic diseases. They are also loaded with B vitamins, including B1, B6, and B9, which support energy production and nerve function. You’ll also benefit from antioxidants and plant compounds such as polyphenols and flavonoids, as reported by TODAY.com.
Enjoy pinto beans in burritos, tacos, soups, and more.
Garbanzo Beans
Also known as chickpeas, garbanzos are a nutrient-rich legume frequently recommended by dietitians.
Chickpeas offer both soluble and insoluble fiber to facilitate digestion and support gut health. They provide all nine essential amino acids, making them an excellent source of plant-based protein.
Chickpeas are a cornerstone of the Mediterranean diet, renowned for its benefits to heart health and longevity.
Enjoy them in salads, blended into hummus, or made into a plant-based “tuna” salad.
Black-Eyed Peas
Interestingly, black-eyed peas are classified as beans and are a fantastic way to enhance your fiber intake.
These legumes are rich in fiber, especially insoluble fiber, which helps prevent constipation and supports weight management. Each serving offers about seven grams of protein to help keep you satisfied.
Black-eyed peas are high in folate, crucial for healthy cell growth and for preventing certain birth defects during pregnancy, as highlighted by TODAY.com.
These peas can be enjoyed on their own, in soups, or served with rice for a well-rounded meal.
“Almost all beans supply a substantial amount of fiber and can effectively boost your daily intake,” says Planells. Dietitians recommend a diverse range of legumes to obtain various nutrients.
Do Beans Cause Gas?
We often hear the nursery rhyme about beans, but they don’t always lead to flatulence.
Beans contain carbohydrates known as oligosaccharides, which can be fermented by gut bacteria and may produce gas, explains Planells. For those who regularly consume beans and other fiber-rich foods, this may not pose a problem. However, if you’re not accustomed to high-fiber foods, increasing your bean intake can lead to discomfort.
“A sudden increase in fiber can cause gas or bloating,” Planells adds.
That said, many individuals find their digestive systems adjust over time, Rizzo points out.
“The digestive, heart, and blood sugar benefits of beans far surpass any temporary discomfort,” Planells reassures.
To minimize gas production, experts recommend increasing your intake gradually and ensuring adequate hydration. Moreover, using dried beans whenever possible, rinsing canned beans, and cooking them thoroughly can also help.
This article was originally featured on TODAY.com
