Beans and legumes are the fruits or seeds of a family of plants called Fabaceae. Commonly eaten around the world, they are rich sources of fiber and important vitamins and minerals. They’re also great sources of vegetarian protein. I love to incorporate beans into soups, tacos, salads, and other recipes. Beans and legumes have a number of health benefits. Eating more of them may help reduce cholesterol, decrease blood sugar levels, and increase healthy gut bacteria (1, 2, 3). Here are nine of the healthiest beans and legumes you can eat — and why they’re good for you.
Also known as garbanzo beans, chickpeas are a great source of fiber and protein. One cup (164 grams) of cooked chickpeas contains (4):
Many scientific studies show that beans and legumes, such as chickpeas, and hummus — which is primarily made from chickpeas — may provide a variety of health benefits (5). Chickpeas are particularly beneficial for reducing post-meal blood sugar and increasing insulin sensitivity when compared with other high carb foods (6). A small study found that eating a low sugar snack with hummus led to a 5% decrease in afternoon blood sugar levels compared with eating granola bars that had a higher sugar content (7). Eating hummus was also linked to reduced appetite and decreased snacking on desserts later in the day (7). Since chickpeas and other legumes are high in fiber and beneficial plant compounds, eating them may also help improve the composition of gut bacteria. Research in mice found that eating a chickpea-supplemented diet altered the structure of gut microbiota in a way that favored their health-promoting properties and helped strengthen the gut barrier (8). These results suggest that chickpeas may help protect against gut-related diseases. However, research is limited, and we need studies in humans before we can be sure how chickpeas may affect our gut health. Summary Lentils are a great source of vegetarian protein and can be a good addition to soups and stews. One cup (198 grams) of cooked lentils contains (9):
Lentils are one of the most iron-rich legumes. Iron is a trace mineral that your body needs to make hemoglobin, a protein in the blood that transfers oxygen (10). Adding lentils to meals to boost iron intake may be especially helpful for vegans and vegetarians, since they may be at an increased risk of iron deficiency anemia (11). Similarly to chickpeas, lentils can also help reduce blood sugar. In a study that included 48 healthy adults, replacing half of the carbs from rice or potatoes with carbs from cooked lentils at a meal led to significant decreases in post-meal blood sugars compared with eating rice or potatoes alone (12). Another study in more than 3,000 people found that those with the highest intake of lentils and other legumes had the lowest rates of diabetes (13). Finally, lentil sprouts may also help heart health by reducing low density lipoprotein (LDL or “bad”) cholesterol and increasing high density lipoprotein (HDL or “good”) cholesterol (14). Summary Peas are also a type of legume. One cup (160 grams) of cooked green peas contains (15):
The high quality protein, fiber, micronutrients, and antioxidant compounds in peas contribute to health benefits like nourishing good gut bacteria and maintaining healthy blood sugar levels (16). Peas are a particularly good source of vitamin K, a fat-soluble vitamin necessary for proper blood clotting and bone health (17). They are also fairly high in protein. A lot of research has shown that pea protein, which is often added to foods or used as a supplement, may have benefits. A study including 120 men who engaged in weight training for 12 weeks found that taking 50 grams of pea protein per day led to increases in muscle thickness compared with a placebo (18). Muscle gains associated with pea protein were comparable to those from whey protein (18). In animals, pea protein has been shown to lower blood pressure (19). However, keep in mind that it’s not necessary to eat pea protein supplements to reap these benefits. Peas on their own provide plenty of important nutrients. Summary 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 (177 grams) of cooked kidney beans contains (20):
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 (2). Eating kidney beans may also help reduce risk factors for heart disease, such as high blood pressure. One study in healthy adults found that eating 3/4 cup (133 grams) of red kidney beans led to significantly lower blood pressure 2 hours after consumption compared with the same amount of rice (21). Finally, kidney beans are an excellent source of folate. Eating folate-rich foods is especially important for pregnant people, since this water-soluble vitamin is vital for fetal neurological development (22). Summary 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 (23):
In addition to being packed with nutrients, black beans have been found to positively affect gut bacteria. One study in rats found that eating black beans increased a cluster of bacteria in the gut that may result in improved insulin sensitivity. We need more human research into whether those effects are the same for us, though (24). Black beans may also help with blood sugar management due to their lower glycemic index compared to many other high-carbohydrate foods. This means they cause a smaller rise in blood sugar after a meal. Research suggests that if people eat black beans with rice, the beans can reduce this rise in blood sugar compared with rice alone (25). Summary 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 (26):
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 that appears 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 combining 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’ effective appear especially significant in women (27). Many of these benefits may be due to the fact that soy isoflavones are phytoestrogens. That means they can mimic the effect of the hormone estrogen in the body, which tends to decline during menopause. Research suggests that taking isoflavone supplements during menopause may help reduce hot flashes and prevent loss of bone mineral density (28). Dietary isoflavone consumption from soy may also help reduce heart disease risk in women (29). Summary 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 (30):
As a fiber-rich food, pinto beans may promote a healthy gut. One study in mice found that supplementing their diet with pinto beans increased the amount of gut bacteria that produces short-chain fatty acids — which are beneficial for health — and molecules that protect against insulin resistance (31). Some of the compounds in pinto beans may also help reduce blood cholesterol. A study in hamsters found that pinto beans helped lower cholesterol levels by decreasing intestinal absorption and liver production of cholesterol (32). Keep in mind that many of the studies on pinto beans have been in animals. More research in humans is needed before drawing conclusions about the possible health benefits of these legumes. Finally, pintos pack a ton of copper. This mineral plays a role in creating energy, maintaining a healthy immune system, and producing skin pigment (33). Summary Navy beans, also known as haricot beans, are a great source of fiber, B vitamins, and other minerals. One cup (182 grams) of cooked navy beans contains (34):
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 compared to a control group (35). Similar effects have been found in adults. A small study in 14 adults with overweight or obesity found that eating 5 cups (910 grams) of navy beans per week for 4 weeks reduced waist circumference and total and LDL cholesterol levels in men compared to baseline (36). Since these studies are small, we need more research in broader populations before we can draw strong conclusions. Summary 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 raw peanuts contains (37):
Due to their high content of monounsaturated fats, peanuts can have a number of health benefits, especially 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 (38). Interestingly, peanut butter doesn’t seem to have the same beneficial effects (39). However, these studies are only observational, so they can’t prove that eating peanuts is actually what causes the reduction in these risks. Other studies have specifically examined the effect of eating peanuts on blood lipid levels and heart health. One small study among 15 men with overweight or obesity found that consuming a meal with 3 ounces (85 grams) of peanuts led to a smaller increase in blood triglyceride levels at 2 and 4 hours after eating compared with a control meal (40). However, the study found that the peanut meal did not have an impact on other lipid levels, including total and LDL cholesterol, compared with the control meal. Summary Beans and legumes are excellent sources of dietary fiber, protein, B vitamins, and many other important vitamins and minerals. There is some evidence that they can help reduce blood sugar, boost heart health, and maintain a healthy gut. Add them to soups, stews, and salads, or just eat them on their own for a nutritious vegetarian meal. |
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