For example, beans are high in isoflavones and other polyphenols that exhibit antioxidative, anti-inflammatory, and neuroprotective properties.
To rank high our list of the healthiest beans, it takes more than just a high density of one or two nutrients. And not only does a wide variety of nutrients rank beans higher on the list, but having high concentrations on a per-calorie basis that go towards meeting your dietary reference intake DRI values for the day improve their ranking. However, consuming many of these nutrients in excess of quantities that should provide enough nutrition to thwart both clinical and sub-clinical deficiencies won't provide much added benefit.
Therefore, the healthiest beans in our ranking have a high density of nutrients, but also a breadth of nutrients. They provide a more complete and well-balanced source of more nutrition than the others. Taking all of this into consideration, the French bean ranks 1 on our list of the healthiest beans! French beans are dense with many essential nutrients.
In fact, they meet your DRI for all of the minerals on our list! They also are high in all of the B-vitamins except for vitamin B12 which is only present in animal-derived products. They also contain important phytochemicals, they are low calorie and dense with fiber, and they have a heart healthy fat profile.
Without further adieu, here is a snapshot of our ranking of the healthiest beans from best to worst, or feel free to view our interactive charts! Beans and peas are unique foods. Because beans are so high in protein, they are considered by the USDA to be part of the Protein Food Group as well as the vegetable food group.
As calculated using the protein digestibility corrected amino acid score, the top five high protein beans include soy beans, winged beans, fava beans, royal red kidney beans, and mungo beans.. And although these led our leader-board, all 23 beans on our list are high protein beans containing well within the dietary reference intake range on a per-calorie basis.
See a snapshot of the most protein-dense beans, ranked, below. Or see our interactive chart, here. Beans are highly nutritious in large part due to their high fiber content. Fiber is important for health for many reasons. High fiber diets can improve heart health, improve gut health, improve immunity, help stabilize cardiometabolic abnormalities But fiber is also great for those looking to lose weight. Studies have shown that diets heavy in beans can be part of a weight loss plan due in large part to their high fiber content.
Fiber can help with weight loss primarily because it leads to increased satiety. In other words, fiber helps reduce your appetite by making you feel fuller, for longer. The best beans for weight loss, therefore, have two things in common:. This combo will help you keep calories down, while also helping to keep you fuller, longer.
According to this ranking, the best beans for weight loss are royal red kidney beans! Other good beans for weight loss are hyacinth beans, fava beans, cranberry roman beans, and other general kidney bean varieties. See a snapshot of our analysis for the best beans for weight loss, below. Or see the interactive chart, here. When buying beans from the store, it is important to look at any packaging to inspect the sodium content of your beans. Salt is often added to help preserve them. And while some sodium in diet is certainly okay even necessary , too much sodium has been linked to an increased risk of hypertension - an affliction possessed by nearly half of all Americans.
High blood pressure can increase your risk for stroke and heart attack, so it's best to follow the advice of the American Heart Association and the USDA and keep sodium intake to less than mg per day. With that in mind, beans are again a fantastic choice. They are all generally low in sodium. If you buy through links on this page, we may earn a small commission. Beans are an excellent source of fiber, protein, and B vitamins. They belong to the Fabaceae family of plants, which is what sets them apart from other fruits and seeds.
Beans offer a range of potential health benefits due to their high nutrient content. Some of the potential benefits that they provide include:. Below, we discuss some of the most healthful beans and their benefits.
We also cover how to incorporate more beans into a balanced diet. Soybeans, or edamame , are a popular bean in many parts of Asia. People consume soybeans raw, cooked, or in the form of tofu. These beans are very high in protein. One cup of cooked soybeans contains There is some scientific evidence to support claims that soybeans can help reduce the risk of cancer. Researchers believe that antioxidants called isoflavones are responsible for this effect.
A review of studies found that soybeans may help reduce the risk of stomach cancer and other gastrointestinal cancers. However, the authors found that only women who consumed soy products had a reduced risk of these types of cancer — the effect was not the same in men.
Kidney beans are a popular ingredient in chili, salads, and rice dishes. One cup of cooked kidney beans includes :. Kidney beans are an excellent source of fiber. The high fiber content can help reduce blood sugar levels. For example, one study found that consuming dark red kidney beans and rice together was better for helping a person control their blood sugar levels than consuming rice alone.
The authors also stated that a combination of rice and kidney beans forms the basis of many traditional dishes, so people may find it relatively easy to adhere to this type of healthful diet.
Chickpeas are rich in essential nutrients, with one cup of cooked chickpeas containing :. Another name for chickpeas is garbanzo beans. Chickpeas are popular in salads, and people also often roast them as a snack or use them to make hummus.
Note: Beans can be used interchangeably in these recipes. Soaked, cooked beans prepared according to the directions provided can be used in place of drained, rinsed canned beans. Make salsa by combining the first seven ingredients in a bowl; mix to combine. Put refried beans and salsa in a pot; stir until blended. Cook on low to medium heat for 20 minutes. Add cheese and allow to melt on top. Serve with tortilla chips or veggies. Makes 12 servings.
Per serving: 60 calories, 0. Makes eight servings. Per serving: 40 calories, 2 g fat, 0 g protein, 6 g carbohydrate, 1 g fiber and 0 mg sodium. Drain and rinse beans. Combine all ingredients in a bowl and mix thoroughly. Serve on a lettuce leaf with grilled flat bread, tossed with pasta, in a pita pocket sandwich, on top of tossed salad or with whole-grain chips or crackers. Makes six servings. Per serving: calories, 7 g fat, 5 g protein, 16 g carbohydrate, 5 g fiber and mg sodium.
Cook pasta according to package directions. Rinse with cold water and place in a medium-sized bowl. Add undrained three-bean salad, tomatoes and dill. Mix gently, cover and chill. Per serving: calories, 0 g fat, 5 g protein, 25 g carbohydrate, 4 g fiber and mg sodium. In a 9- by inch greased pan, mix all ingredients, except turkey bacon.
Brown turkey bacon and drain fat. Crumble and sprinkle turkey bacon evenly over the top. Bake in preheated oven at F for 40 minutes. Per serving: calories, 1.
Heat oil in a large saucepan over medium-high heat. Add onion, bell pepper and garlic. Cook, stirring occasionally, just until vegetables are tender. Add turkey and cook, breaking up with a spoon, until no longer pink. Stir in tomato paste, cumin and chili pepper. Cook and stir for one minute. Bring to a boil. Reduce heat and simmer, stirring occasionally, until slightly thickened, 12 to 15 minutes. Serve with sour cream and cilantro.
Per serving: calories, 3 g fat, 13 g protein, 23 g carbohydrate, 7 g fiber and mg sodium. Rinse peppers and cut in half lengthwise; remove seeds. Place peppers in a large pot and cover with water. Bring to a boil, reduce the heat, cover and simmer for five minutes; drain. Set pepper halves on greased baking sheet. Preheat oven to F. Mix together onions, tomatoes, corn and black beans in a medium-sized bowl.
In a small bowl, combine oil and seasonings; add to vegetable mixture and mix thoroughly. Fill pepper halves with mixture and top with cheese. Bake for eight to 10 minutes or until cheese is melted. Per serving: calories, 2 g fat, 7 g protein, 26 g carbohydrate, 7 g fiber and mg sodium. Combine beans and milk in a food processor or blender until smooth. Mix sugar and butter or margarine in a large bowl; beat in eggs and vanilla. Add bean mixture, mixing until well blended.
Mix in flours, baking soda and salt. Add in chocolate chips. Spoon mixture into 16 greased or paper-lined muffin tins about half full. Bake at F for 20 to 25 minutes. Cool on wire racks. Makes 16 servings. Per serving: calories, 7 g fat, 6 g protein, 37 g carbohydrate, 5 g fiber and mg sodium. The Bean Institute website includes the latest research, cooking videos, newsletters, recipes and other resources.
Publications Accessibility. Beans are among the most versatile and commonly eaten foods throughout the world, and many varieties are grown in the U. Because of their nutritional composition, these economical foods have the potential to improve the diet quality and long-term health of those who consume beans regularly.
Nutrient-rich Beans Dry edible beans, such as pinto, navy, kidney, pink and black beans, are part of the legume family. Fiber Booster Nutrition experts recommend that adults consume 25 to 38 grams g of dietary fiber per day 14 g per 1, calories ; however, the majority of Americans do not reach this recommendation consistently [7].
Full of Folate The B vitamin folate is found prominently in beans [13]. Table 3. Cost comparison of protein-rich foods in American diet. Pour cold water over beans to cover. Place beans in a large pot and add 10 cups of water for every 2 cups of beans. Place beans in a large pot and add 6 cups of water for every 2 cups of beans.
Soak beans for eight hours or overnight.
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