6 Top Beans to Add to Your Diet, According to Nutrition Experts
From plant-powered dishes to wholesome snacks, discover how to savor beans.
Beans, beans, they’re fantastic for your heart — as the playful rhyme goes. But these nutrient-packed legumes offer so much more. “All beans are brimming with protein and fiber,” shares Marissa (Meshulam) Karp, a registered dietitian and founder of MPM Nutrition. “The fiber aids in lowering cholesterol and reduces the likelihood of cardiovascular issues. It also plays a crucial role in balancing blood sugar, sustaining energy levels, and enhancing gut health.” Moreover, most beans provide a hearty dose of folate, Karp adds. Let’s dive into the array of benefits beans bring and celebrate these simple yet versatile pantry staples.
Black Beans “Black beans are loaded with folate, essential for cell development, red blood cell formation, and supporting cognitive functions,” says Karp. These dark gems also contain antioxidants called flavonoids, known for reducing inflammation and preserving cellular health. Their high fiber content helps slow glucose absorption, making them a smart choice for managing diabetes, notes Sylvia Klinger, DBA, MS, RDN, CPT, and founder of Hispanic Food Communications. Additionally, black beans contribute to heart health by helping lower LDL (bad) cholesterol and blood pressure.
Ways to Enjoy:
- Fill corn tortillas with black beans, avocado, and salsa for flavorful tacos.
- Whip up a simple Cuban black bean soup with garlic, onions, and cumin.
- Blend black beans into brownie batter for a fudgy, protein-packed dessert.
- Mash black beans and avocado with pico de gallo for a nutritious dip.
Pinto Beans Pinto beans, like their legume cousins, pack fiber and prebiotics, promoting healthy digestion. “They can also support weight control by enhancing satiety and curbing calorie intake,” Klinger mentions. Additionally, they provide potassium, aiding fluid balance and regulating blood pressure, with one cup delivering about 74 percent of the daily folate recommendation.
Ways to Enjoy:
- Craft a healthier version of refried beans by mashing and sautéing pinto beans with olive oil, garlic, and cumin.
- Shape them into satisfying bean burgers.
- Prepare a hearty pinto bean and sweet potato chili, ideal for meal prepping.
- Top crispy tostadas with mashed pinto beans, eggs, salsa, and avocado for a protein-rich breakfast.
- Add them to quesadillas for a simple, fiber-filled vegetarian meal.
Cannellini Beans “Cannellini beans, also known as white beans, are notably high in copper, delivering 55 percent of the daily value per cup,” Karp explains. Copper plays a pivotal role in immune function, red blood cell formation, and iron absorption, while also aiding dopamine production, crucial for mood regulation. Additionally, these beans are rich in iron, preventing anemia and boosting energy levels.
Ways to Enjoy:
- Blend beans with lemon, garlic, and olive oil for a smooth, creamy dip.
- Toss whole-wheat pasta with a luscious white bean and kale sauce.
- Mash white beans with roasted garlic and Parmesan for a velvety side dish.
- Cozy up with a comforting bowl of Cannellini Beans with Greens.
- Stir them into Bolognese sauce to add plant-based protein.
Navy Beans “Navy beans are a fantastic source of folate and thiamine, vital for energy metabolism,” says Karp. Rich in manganese, they support bone health, aid in wound healing, and help regulate blood sugar. Klinger highlights their potential to reduce the risk of metabolic syndrome by improving cholesterol and blood sugar levels, while their iron content and slow-digesting carbs provide sustained energy.
Ways to Enjoy:
- Prepare classic baked beans with tomato sauce and a hint of maple syrup.
- Mix a navy bean salad with roasted red peppers, arugula, and anchovy dressing.
- Smash navy beans with avocado and lemon for a delightful toast topping.
Soybeans If you’re after protein, soybeans deliver. “One cup of boiled soybeans offers an impressive 29 grams of protein,” Karp reveals, making them the top protein provider among beans. Soybeans also contain all nine essential amino acids, setting them apart in the plant-based protein world. Their isoflavones and calcium content further support bone health.
Ways to Enjoy:
- Snack on edamame, seasoned with sea salt and chili flakes.
- Kickstart your morning with a tofu scramble, sautéed with turmeric, onions, and bell peppers.
- Create a hearty stir-fry using tempeh and veggies, drizzled with ginger-soy sauce.
- Nibble on dry-roasted edamame for a crunchy, protein-rich treat.
Chickpeas “Chickpeas boast polyphenols, potent antioxidants that reduce the risk of chronic illness,” says Karp. “They deliver 15 grams of protein and 12 grams of fiber per cup, along with 75 percent of the daily folate requirement.” These legumes also supply calcium, promoting strong bones.
Ways to Enjoy:
- Roast chickpeas with olive oil and spices for a crunchy salad topper or snack.
- Toss together a refreshing chickpea salad with red onion, avocado, feta cheese, dill, and Dijon-lemon dressing.
- Simmer a cozy Chickpea and Butternut Squash Stew.
- Blend homemade hummus for a creamy dip, with or without tahini.
Whether you’re crafting a nourishing meal or looking for a simple snack, these beans offer endless possibilities to boost both flavor and nutrition.
Jenifer
