The Benefits of Beans and Legumes for Your Diet

You can now listen to Fox News articles! Beans and legumes provide a cost-effective, protein-rich addition to your diet according to health experts. Samantha Cassetty, a nutrition and wellness expert from New York, highlights their nutritional value. ‘Fewer than 14% of American adults consume beans daily, which is concerning given they’re among the most nutrient-dense foods,’ she explained. Beans offer protein, fiber, and carbohydrates that provide sustained energy, as well as folate, magnesium, iron, and other essential nutrients.

According to registered dietitian Deborah Murphy, beans are naturally cholesterol-free and contain no saturated fats. Studies have associated regular bean consumption with lower risks of chronic conditions such as heart disease, type 2 diabetes, and obesity, potentially leading to increased life expectancy. ‘Canned beans are among the most affordable protein sources in stores,’ Cassetty remarked. You can easily prepare a meal by opening a can, rinsing, and draining the beans.

Top Beans and Legumes for Health

Some beans and legumes offer specific health benefits worth noting:

1. Black Beans

Black beans stand out for their content of protein, fiber, and antioxidants. They contain approximately 8 grams of protein and 8 grams of fiber in a half-cup serving. Cassetty recommends a salad with black beans, corn, diced bell pepper, avocado, cherry tomatoes, and salsa which can be served as a light meal, side dish, or wrap filling.

2. Chickpeas

Chickpeas, belonging to the legume family, are versatile. They can be used in both sweet and savory dishes. Cassetty suggests air-frying them for a crunchy snack or using them as a salad topping. Research indicates that individuals who consume chickpeas and hummus tend to have higher intakes of fiber, folate, potassium, and iron.

3. Lentils

Lentils offer a texture similar to ground meat and are rich in plant-based iron. Cassetty recommends mixing them with walnuts for additional nutrients. This combination supports heart, brain, and gut health and can be used in sauces, tacos, or wraps.

4. Edamame

Edamame, or immature soybeans, are typically boiled or steamed. Cassetty suggests pairing edamame with cucumber, brown rice, rice vinegar, tamari, and sesame oil for a quick meal.

5. White Beans

White beans offer about 9 grams of protein per half-cup serving. Cassetty advises incorporating them into salads or blending them into smoothies for added texture and nutrition.

6. Pinto Beans

Pinto beans have potential benefits for cholesterol management. Animal research suggests they may lower cholesterol synthesis and absorption. In one trial, consuming a half-cup daily reduced LDL cholesterol by more than 8%, exceeding the effect of oatmeal.

7. Kidney Beans

Kidney beans can positively impact gut bacteria and reduce inflammation markers linked to high-fat diets. Cassetty suggests using them in chili, over nachos, or in a three-bean salad with walnuts.

8. Black-Eyed Peas

Black-eyed peas provide protein, fiber, and iron. They’re key ingredients in ‘cowboy caviar,’ a bean salad mixed with vegetables, herbs, and vinaigrette dressing, often served with tortilla chips.

Teresa Mull is a freelance writer with the Lifestyle team at Fox News Digital.