Beans: The Affordable Superfood Gaining Popularity

Interest in beans is rising as Americans seek affordable and nutritious food. Beans are becoming a trendy food, with social media featuring numerous bean recipes and influencers known as “bean-fluencers.” People can now find stylish bean-based products, and one heirloom-bean service has a waitlist with tens of thousands of people. The children’s show Bluey is even helping market beans to children.

Why Beans Matter

Tim McGreevy, CEO of USA Pulses, explains that beans are experiencing a renaissance. Beans offer numerous health benefits, including being a rich source of fiber, a nutrient often missing in American diets. As food prices rise, beans remain an affordable and nutritious protein source, providing similar satiety to beef, as found in a study published in The Journal of Nutrition.

“Here’s a food that’s affordable. We don’t take advantage of it. It’s clear that it has health benefits,” said Henry J. Thompson of Colorado State University.

Historical Importance of Beans

Joël Broekaert, author of A History of the World in Twelve Beans, notes that beans, as nitrogen-fixing plants, have been vital in early agriculture. This characteristic allows beans to restore soil nutrients, preventing soil fatigue. Despite their historical significance and nutritional value, industrial meat production made meat more accessible, causing beans to become less popular. However, during periods of economic uncertainty, like the Great Depression and recent COVID-19 pandemic, bean consumption tends to increase.

Health Benefits

Beans are known for their high fiber content which keeps you full, maintains blood sugar levels, lowers cholesterol, and is associated with a reduced cancer risk. Bean consumption positively affects gut microbes, enhancing beneficial microbes while reducing those linked to diseases. Additionally, beans offer a 1-to-1 fiber-to-protein ratio, with approximately 8 grams of protein in half a cup of cooked beans.

“What we and others have found is the types of microbes that like to eat pulse fiber are beneficial microbes,” said Thompson.

The Enjoyment of Beans

Steve Sando, owner of Rancho Gordo, highlights the deliciousness of beans, asserting that people have taken this superfood for granted. Rancho Gordo significantly increased demand for heirloom beans and now sells about 2.5 million pounds annually. The Rancho Gordo Bean Club, reminiscent of wine clubs, boasts 30,000 active members.

“There’s a victory in making a pot of beans,” said Sando. “You cooked it for two hours or so, and you turned it into something creamy and delicious.”

Bean Advocacy and Awareness

USA Pulses aims to double American pulse production and consumption by 2030, aligning with a United Nations campaign to enhance global pulse consumption by 2028. The group promotes policy changes and collaborates with food manufacturers on pulse-based products. Public awareness initiatives encourage Americans to consume half a cup of pulses daily.

“The science is very clear,” said McGreevy. “It’s been clear for decades and decades and thousands of years.”