Key Takeaways
- Beans are a good source of protein and are packed with nutrients to help manage cholesterol, blood pressure, and blood sugar.
- Cooking beans from scratch lets you control flavor, texture, and sodium, but low- or no-sodium canned or boxed options are convenient alternatives.
- Those with gastrointestinal conditions may need to limit or avoid beans due to potential digestive discomfort.
Regularly eating beans can significantly improve your health by lowering cholesterol, boosting iron intake, and reducing the risk of type 2 diabetes. Beans contain high fiber, protein, and essential nutrients, which contribute to heart health, support digestion, and bolster immune function.
1. Cholesterol May Be Lower
Beans are rich in complex carbohydrates, such as dietary fiber. In addition to promoting feelings of fullness, regulating bowels, and assisting in blood sugar control, fiber helps to lower cholesterol. Soluble fiber acts like a sponge, absorbing fluid and creating a gel-like substance that pulls cholesterol out of the body.
2. Iron Levels Increase
Beans contain plant-based iron. Iron is essential for:
- Neurological development
- Healthy cell function
- Synthesis of hormones
- Physical growth
Beans contain nonheme iron, which is not efficiently absorbed by the body. However, eating iron-rich foods with foods high in vitamin C can increase absorption. Try pairing beans with some sautéed peppers.
3. Blood Pressure May Be Lower
Beans are naturally low in sodium and fat and are a good source of potassium, which may help lower your blood pressure. Potassium is an electrolyte that helps reduce tension in blood vessel walls and promotes sodium loss through urine, both of which work to lower blood pressure.
4. Folate Levels May Increase
Folate is the natural form of vitamin B9. Adequate folate intake is essential during pregnancy, which decreases the chances of congenital disabilities. Folate also plays a role in homocysteine metabolism, DNA synthesis, and rapid cell growth.
5. Type 2 Diabetes Risk is Lower
One-half cup serving of beans provides about 11% of your magnesium needs. Magnesium is an essential mineral that has many roles in the body.
It’s a cofactor (coenzyme) in more than 300 enzyme systems involved in:
- Protein synthesis
- Blood sugar balance
- Blood pressure regulation
- Muscle and nerve function
Diets high in magnesium are associated with a lower risk of developing type 2 diabetes.
6. Immune Health Gets a Boost
Plant-based foods like beans are rich in polyphenols, compounds with antioxidant and anti-inflammatory properties. However, their role in immune health continues to be investigated. Beans also contain zinc, an essential mineral that enhances immune function.
7. Gut Health Benefits From Prebiotics
Resistant starch is a fiber found in beans and pulses (peas). It acts as a prebiotic by promoting the growth of beneficial gut bacteria and enhancing fatty acid production in the colon.
This can improve the diversity of bacteria and other organisms in the gut (gut microbiome), which benefits overall health.
8. Bowel Health May Improve
Foods high in fiber, like beans, may add bulk to stool (poop) and increase how quickly it moves through the intestines. However, if your diet is low in fiber, add small amounts of beans slowly and with adequate amounts of water to reduce the risk of gas and bloating.
9. You’ll Feel More Full
Delayed gastric emptying occurs after ingesting foods high in fiber, which increases feelings of fullness. Foods that contain protein are also more satisfying and can reduce appetite. Increased feelings of fullness can lead to decreased calorie intake if you’re trying to lose weight.
10. Blood Sugar Is Better Balanced
Beans are rich in fiber and protein, a combination that supports blood sugar control. In one study, researchers found that people who followed a diet rich in beans, lentils, chickpeas, and other low glycemic index foods saw a reduction in blood sugar as measured by HbA1c.
11. You’ll Boost Protein Intake Without Meat
People who choose not to eat meat can benefit from eating beans, a valuable plant-based protein source. Protein is an essential macronutrient that acts as the building block for muscle, bone, cartilage, and skin. Protein is needed for cell repair and wound healing. Protein also fights infections and carries nutrients and oxygen around the body.
Types of Beans
Some of the most popular beans consumed in the United States include:
- Pinto beans
- Navy beans
- Great northern beans
- Red kidney beans
- Black beans
What Are the Nutrition Facts for Beans?
| Nutrition Facts Based on 1 Cup of Beans, in Grams (g) and Milligrams (mg) | |||||
|---|---|---|---|---|---|
| Pinto | Navy | Great Northern |
Red Kidney |
Black | |
| Calories | 245 | 255 | 209 | 225 | 227 |
| Fat | 1.11 g | 1.13 g | 0.796 g | 0.885 g | 0.929 g |
| Carbohydrates | 44.8 g | 47.3 g | 37.3 g | 40.4 g | 40.8 g |
| Fiber | 15.4 g | 19.1 g | 12.4 g | 13.1 g | 15 g |
| Sodium | 1.71 mg | 0 mg | 3.54 mg | 3.54 mg | 1.72 mg |
| Protein | 15.4 g | 15 g | 14.7 g | 15.3 g | 15.2 g |
| Iron | 3.57 mg | 4.3 mg | 3.77 mg | 5.2 mg | 3.6 mg |
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