A bean is the seed of one of several genera of the flowering plant family Fabaceae, which are used as vegetables for human or animal food. They can be cooked in many different ways, including boiling, frying, and baking, and are used in several traditional dishes throughout the world.
There are over 40,000 Beans varieties.
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Black Beans
Black beans are a staple in many Mexican and Brazilian dishes. They have a velvety-smooth texture and mild flavor. They also have a lower glycemic index than many other high-carb foods, helping to reduce the spike in blood sugar that occurs after eating a meal. Add them to salads, soups, casseroles, or tacos for added protein. They also make a healthy substitute for meat or even flour!
Black-Eyed Peas
This Southern staple has a beige hue with an eye-catching black spot, hence the name "black-eyed peas." They have an earthy flavor that complements salty foods like ham and bacon. Southerners swear by eating black-eyed peas on New Year's Day for good luck in the coming year. They are an excellent source of folate, which is an important nutrient for pregnant women. Simmer them in chicken broth (and toss a ham bone in there if you have one) for tender and plump beans. Add your favorite seasoning and even some greens for the perfect side dish!
Cannellini Beans
Also known as white Italian kidney beans, these cream-colored beans are one of the most common types of beans. They are a popular addition to soups, salads, and many Italian dishes. They hold their shape well and can be cooked lightly or mashed to make delicious fritters.
Chickpeas (Garbanzo Beans)
Chickpeas, also known as garbanzo beans, come in two varieties: the larger Kabuli is common throughout the Mediterranean, and the smaller desi is mostly grown in India. You're probably familiar with them because they're used to make hummus. They have a round shape and a firm texture, making them a great salad topping. Their nutty flavor makes them perfect for snacking too. Just toss dry chickpeas with a little olive oil, salt, and spices before sticking them in the oven. Not only are they one of the most versatile beans, but they're packed with fiber and protein.
Great Northern Beans
This is another type of white bean that is often mistaken for cannellini or navy beans. Greater Northern beans are less dense and have more of a nutty flavor than their bean brethren. They're ideal for use in soups, stews, or purees because of their light texture and ability to absorb seasonings easily. Not to mention they're packed full of calcium!
Kidney Beans
These beans are known for their vibrant red skin and white interior. They have a mild flavor, and make the perfect addition to any chili recipe. Fun fact: kidney beans have about the same amount of cancer-fighting antioxidants as blueberries. They're also packed with protein, heart-healthy omega-3 fatty acids, and iron. There really are endless options when it comes to cooking kidney beans: add them to rice, tacos, curry, or mash them to make a creamy dip-just to name a few.
Lima Beans
These beans get a bad rap, but there's actually so much to love when it comes to lima beans. They can be white, creamy, or green in color. There are two types: the larger, butter (also called Fordhook) beans, and the sweeter baby lima beans. They have mild, buttery flavor and a soft texture that can turn to mush if cooked too long. They are a great addition to any soup or they can stand alone as a side dish. They're packed with nutrients, and have more potassium than kidney beans.
Pinto Beans
Pinto beans have an orange-pink color with rust-colored specks. Pinto actually means "painted in Spanish. They're loaded with fiber and protein too. Their earthy flavor and smooth texture makes them great for dips and stews, or of course, refried beans.
Fava Beans
Fava beans, or broad beans, can be difficult to work with. They require that you remove them from their pods and then blanch them in order to get the skins off. But don't let that keep you from enjoying them. They have a sweet, nutty flavor and a buttery texture. They're perfect for topping salads, mashing for dips and spreads, or charred alongside asparagus.
Navy Beans
This bean goes by many names: haricot, pearl haricot beans, white pea bean, and Boston bean. They have a mild flavor and creamy texture, and similar to Great Northern Beans, they do a great job of absorbing the flavors around them. They're commonly used to make baked beans, or in traditional English breakfasts. They are also high in fiber, and may help reduce symptoms of metabolic syndrome due to their high fiber content. Try seasoning them with bay leaves, garlic, and fresh herbs.
Adzuki Beans
These small, round red beans are commonly mashed into a red bean paste and used in Asian sweets like cakes, pastries, and even ice cream (see below)! These beans have a sweet flavor and a starchy interior. They can also be used for more savory applications such as alongside rice or leafy greens. Like other legumes, they're protein-packed and high in fiber.
Edamame Beans
Edamame are young soybeans which are usually eaten while still inside the pod. These beans are soft and edible, unlike mature soybeans. These make a tasty appetizer, snack, or salad topping that is loaded with protein. Whether you buy fresh or frozen edamame, they can be boiled, steamed, microwaved, baked, or pan-seared to perfection. Just finish them off with a sprinkle of sea salt, red pepper flakes, and sesame seeds. Yum!
Mung Beans
These beans are one of the most consumed types in the world. They are small, round, and green with a white stripe going through them. They have a mild flavor and a starchy texture. They are another plant-based source of protein that is high in antioxidants and fiber. They come in many forms: dried powder, whole uncooked beans, split beans, bean noodles, and sprouted seeds. They're good for use in soups, and their high fiber content makes them very filling. They can also be mashed and made into fritters for a healthy snack.
Soybeans
While edamame is the green, raw form of this bean, soybeans are dried and beige in color. Edamame is harvested while the beans are still young and soft, while soybeans are more mature. Soybeans have many uses, including soybean paste, tofu, and soy flour. But these versatile beans can be enjoyed on their own as well! Simply boil the soybeans and add spices and herbs to taste for a yummy, nutrient-packed soybean salad. Or try adding them to quinoa for added texture.
Cranberry Beans
Rounding out the list are these striking cream-colored beans with red speckles. Also known as borlotti beans, cranberry beans have a creamy texture and a nutty flavor. They are often used in Italian dishes such as minestrone soup. Use them in warm foods such as stews or cold foods such as bean salads. They can also be used in place of other bean types for chili, baked beans, and pasta fagioli.
The 9 Healthiest Beans and Legumes You Can Eat
Beans and legumes are the fruits or seeds of a family of plants called Fabaceae.
They are commonly eaten around the world and are a rich source of fiber and B vitamins.
They are also a great replacement for meat as a source of vegetarian protein.
Beans and legumes have a number of health benefits, including reducing cholesterol, decreasing blood sugar levels and increasing healthy gut bacteria.
Here are nine of the healthiest beans and legumes you can eat, and why they are good for you.
1. Chickpeas
Also known as garbanzo beans, chickpeas are a great source of fiber and protein.
Many scientific studies have shown that beans and legumes such as chickpeas can help reduce weight, risk factors for heart disease and potentially even the risk of cancer, especially when they replace red meat in the diet .
One cup (164 grams) of cooked chickpeas contains roughly :
Calories: 269
Protein: 14.5 grams
Fiber: 12.5 grams
Folate (vitamin B9): 71% of the RDI
Manganese: 84% of the RDI
Copper: 29% of the RDI
Iron: 26% of the RDI
Chickpeas are particularly beneficial at reducing blood sugar and increasing insulin sensitivity when compared with other high-carb foods .
In a study of 19 women, those who ate a meal containing 1.7 ounces (50 grams) of chickpeas had significantly lower blood sugar and insulin levels than those who ate the same amount of white bread or other wheat-containing foods .
Similarly, another study of 45 people showed that eating 26 ounces (728 grams) of chickpeas per week for 12 weeks significantly reduced insulin levels .
Eating chickpeas may also improve blood cholesterol levels.
A number of studies have shown that chickpeas can reduce both total cholesterol and “bad” low-density-lipoprotein (LDL) cholesterol, which are risk factors for heart disease
Your gut and the beneficial bacteria within it play an important role in many aspects of your health, so eating foods that contain gut-friendly fiber is extremely beneficial.
A number of studies have shown that diets containing chickpeas may also help improve bowel function and reduce the number of bad bacteria in the intestines .
Find a selection of chickpeas online.
Summary Chickpeas are a great source of fiber and folate, and they’re also low in calories. They can help reduce blood sugar, decrease blood cholesterol and improve gut health.
2. Lentils
Lentils are a great source of vegetarian protein and can be great additions to soups and stews. They may also have a number of health benefits .
One cup (198 grams) of cooked lentils contains roughly :
Calories: 230
Protein: 17.9 grams
Fiber: 15.6 grams
Folate (vitamin B9): 90% of the RDI
Manganese: 49% of the RDI
Copper: 29% of the RDI
Thiamine (vitamin B1): 22% of the RDI
Similar to chickpeas, lentils can help reduce blood sugar compared to other foods.
In a study of 24 men, those who were given pasta and tomato sauce containing lentils ate significantly less during the meal and had lower blood sugar than those who ate the same meal without lentils .
Another study of more than 3,000 people found that those with the highest intake of lentils and other legumes had the lowest rates of diabetes .
These benefits may be due to the effects lentils have in the gut.
Some studies have shown that lentils benefit gut health by improving bowel function and slowing the rate that the stomach empties, which could help with digestion and prevent spikes in blood sugar .
Finally, lentil sprouts may also help heart health by reducing “bad” LDL cholesterol and increasing “good” HDL cholesterol .
Purchase lentils online.
Summary Lentils are a great source of vegetarian protein and may reduce blood sugar levels compared to some other foods that are high in carbohydrates.
3. Peas
Peas are also a type of legume, and there are a number of different types.
One cup (160 grams) of cooked peas contains roughly :
Calories: 125
Protein: 8.2 grams
Fiber: 8.8 grams
Folate (vitamin B9): 24% of the RDI
Manganese: 22% of the RDI
Vitamin K: 48% of the RDI
Thiamine (vitamin B1): 30% of the RDI
Like many other legumes, peas are a great source of fiber and protein. A lot of research has shown pea fiber and protein, which can be used as supplements, to have a number of health benefits.
One study of 23 people who were overweight and had high cholesterol found that eating 1.8 ounces (50 grams) of pea flour per day for 28 days significantly reduced insulin resistance and belly fat, compared to wheat flour .
Pea flour and pea fiber have shown similar benefits in other studies by reducing the increase in insulin and blood sugar after a meal, reducing blood triglycerides and increasing feelings of fullness .
Because fiber feeds the healthy bacteria in your gut, pea fiber may also improve gut health. One study showed that it can increase stool frequency in elderly people and reduce their use of laxatives .
It may also help the growth of healthy bacteria in the intestines, such as Lactobacilli and Bifidobacteria. These bacteria produce short-chain fatty acids, which help promote gut health .
Shop for peas here.
Summary Peas are a great source of fiber and protein, which may help reduce blood sugar and insulin resistance. Pea fiber and protein support a healthy gut, as well.
4. They're Linked to a Lower Risk of Diabetes
Kidney beans are one of the most commonly consumed beans, and are often eaten with rice. They have a number of health benefits.
One cup (256 grams) of cooked kidney beans contains roughly :
Calories: 215
Protein: 13.4 grams
Fiber: 13.6 grams
Folate (vitamin B9): 23% of the RDI
Manganese: 22% of the RDI
Thiamine (vitamin B1): 20% of the RDI
Copper: 17% of the RDI
Iron: 17% of the RDI
Foods that are high in fiber, such as kidney beans, can help slow the absorption of sugar into the blood and therefore reduce blood sugar levels.
One study of 17 people with type 2 diabetes found that eating kidney beans with rice significantly reduced the spike in blood sugar after the meal, compared to rice alone .
Along with high blood sugar, weight gain is also a risk factor for diabetes and metabolic syndrome, but kidney beans have the potential to reduce these risk factors.
One study showed that an extract from white kidney beans may help reduce body weight and fat mass .
Thirty overweight men and women who took the supplement for 30 days lost an average of 5.5 pounds (2.5 kg) more weight and significantly more fat mass and waist circumference than those who took a placebo.
Purchase kidney beans online.
Summary Kidney beans contain high amounts of fiber and may help reduce the rise in blood sugar that happens after a meal.
5. Black Beans
Like many other beans, black beans are a great source of fiber, protein and folate. They are a staple food in Central and South America.
One cup (172 grams) of cooked black beans contains roughly :
Calories: 227
Protein: 15.2 grams
Fiber: 15 grams
Folate (vitamin B9): 64% of the RDI
Manganese: 38% of the RDI
Magnesium: 30% of the RDI
Thiamine (vitamin B1): 28% of the RDI
Iron: 20% of the RDI
Black beans may also help reduce the spike in blood sugar that occurs after eating a meal, which may help reduce the risk of diabetes and weight gain .
This beneficial effect is because black beans have a lower glycemic index compared to many other high-carbohydrate foods. This means they cause a smaller rise in blood sugar after a meal.
A couple of studies have shown that if people eat black beans with rice, the beans can reduce this rise in blood sugar compared to when people eat rice alone. Black beans also cause a lower blood sugar rise than bread .
Shop for black beans online.
Summary Black beans are effective at reducing the rise in blood sugar after a meal compared to other high-carb foods, such as rice and bread.
6. Soybeans
Soybeans are commonly consumed in Asia in a number of different forms, including tofu. They have many different health benefits.
One cup (172 grams) of cooked soybeans contains roughly :
Calories: 298
Protein: 28.6 grams
Fiber: 10.3 grams
Manganese: 71% of the RDI
Iron: 49% of the RDI
Phosphorus: 42% of the RDI
Vitamin K: 41% of the RDI
Riboflavin (vitamin B2): 29% of the RDI
Folate (vitamin B9): 23% of the RDI
In addition to these nutrients, soybeans contain high levels of antioxidants called isoflavones, which are responsible for many of their health benefits.
There is a lot of evidence to suggest that consuming soybeans and their isoflavones is associated with a reduced risk of cancer.
However, many of these studies are observational, meaning the participants’ diets weren’t controlled, so there could be other factors affecting the risk of cancer.
A large study that combined the results of 21 other studies found that eating high amounts of soybeans was associated with a 15% lower risk of stomach and other gastrointestinal cancers. Soybeans appeared to be especially effective in women .
Another study found similar results of soybeans on breast cancer. However, this effect was much smaller and the results were not clear .
Many of these benefits may be due to the fact that soy isoflavones are phytoestrogens. This means that they can mimic the effect of estrogen in the body, which tends to decline during menopause.
A large study of 403 postmenopausal women found that taking soy isoflavones for two years, in addition to calcium and vitamin D, significantly reduced the loss of bone density that occurs during menopause .
Soy protein and soy phytoestrogens may also help reduce a number of risk factors for heart disease, including blood pressure and blood cholesterol .
Here's a selection of soybeans to try.
Summary Soybeans and the antioxidants they contain may help reduce the risk of certain cancers, decrease risk factors for heart disease and reduce menopausal bone density loss.
7. Pinto Beans
Pinto beans are common in Mexico. They’re often eaten as whole beans, or mashed and fried.
One cup (171 grams) of cooked pinto beans contains roughly :
Calories: 245
Protein: 15.4 grams
Fiber: 15.4 grams
Folate (vitamin B9): 74% of the RDI
Manganese: 39% of the RDI
Copper: 29% of the RDI
Thiamine (vitamin B1): 22% of the RDI
Pinto beans may help reduce blood cholesterol.
A study of 16 people found that eating 1/2 cup of pinto beans per day for eight weeks significantly reduced both total cholesterol and “bad” LDL cholesterol in the blood .
Another study showed that pinto beans may reduce LDL cholesterol as well as increase the production of propionate, a short-chain fatty acid produced by gut bacteria. Propionate is good for gut health .
Like many other beans, pinto beans can also reduce the rise in blood sugar that happens after eating a meal .
Purchase pinto beans here.
Summary Pinto beans may help reduce blood cholesterol, blood sugar and maintain gut health. They can be eaten either whole or mashed.
8. Navy Beans
Navy beans, also known as haricot beans, are a great source of fiber, B vitamins and minerals.
One cup (182 grams) of cooked navy beans contains roughly :
Calories: 255
Protein: 15.0 grams
Fiber: 19.1 grams
Folate (vitamin B9): 64% of the RDI
Manganese: 48% of the RDI
Thiamine (vitamin B1): 29% of the RDI
Magnesium: 24% of the RDI
Iron: 24% of the RDI
Navy beans appear to help reduce symptoms of metabolic syndrome, likely due to their high fiber content.
An interesting study of 38 children who had abnormal blood cholesterol found that those who ate a muffin or smoothie containing 17.5 grams of navy bean powder every day for four weeks had higher levels of healthy HDL cholesterol .
Similar effects have been found in adults.
A study in overweight and obese adults found that eating 5 cups (910 grams) of navy beans and other legumes per week was as effective as dietary counseling for reducing waist circumference, blood sugar and blood pressure .
Other smaller studies have found similar beneficial effects .
Shop for navy beans online.
Summary Navy beans contain a lot of fiber and may help reduce the risk factors for metabolic syndrome. They also contain several important nutrients.
9. Peanuts
Interestingly, peanuts are legumes, which sets them apart from most other types of nuts.
Peanuts are a good source of monounsaturated fats, polyunsaturated fats, protein and B vitamins.
One half-cup (73 grams) of peanuts contains roughly :
Calories: 427
Protein: 17.3 grams
Fiber: 5.9 grams
Saturated fat: 5 grams
Manganese: 76% of the RDI
Niacin: 50% of the RDI
Magnesium: 32% of the RDI
Folate (vitamin B9): 27% of the RDI
Vitamin E: 25% of the RDI
Thiamine (vitamin B1): 22% of the RDI
Due to their high content of monounsaturated fats, peanuts can have a number of health benefits if they replace some other components of the diet.
A few large observational studies have found that eating peanuts is associated with a lower risk of death from many different causes, including heart disease, stroke, cancer and diabetes .
Interestingly, peanut butter doesn’t seem to have the same beneficial effects .
However, these studies are only observational, which means they can’t prove eating peanuts actually causes the reduction in these risks.
Other studies have examined the effect of eating peanuts on blood cholesterol .
One study in women who had high blood cholesterol found that those who ate peanuts as part of a low-fat diet for six months had lower total cholesterol and lower “bad” LDL cholesterol than those on a standard low-fat diet .
However, if you are salt-sensitive, aim for unsalted peanuts over the salted variety.
Find peanuts online.
Summary Peanuts are actually a legume. They contain lots of healthy monounsaturated fats and may be beneficial for heart health.
The Bottom Line
Beans and legumes are some of the most underrated foods on the planet.
They are excellent sources of dietary fiber, protein, B vitamins and many other important vitamins and minerals.
There is good evidence that they can help reduce blood sugar, improve cholesterol levels and help maintain a healthy gut.
Not only that, but eating more beans and legumes as a source of protein instead of meat is also environmentally friendly.
Add them to soups, stews and salads, or just eat them on their own for a nutritious vegetarian meal.
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