Beans and health

Information on the health benefits of beans, pulses, and legumes.

Beans are a nutritional powerhouse. They can do it all: provide an excellent source of protein and fiber to help you reach your daily nutritional requirements, reduce the risk of cardiovascular disease and diabetes, aid weight loss, and promote bone health. They are also an excellent source of phytonutrients and antioxidants. Consider adding them to any meal for a nutritional boost*. 

* The way you prepare your beans matters! See our Cooking and Tips page to learn the best way to cook beans to maximize their health benefits while minimizing sodium and other potentially unhealthy additives. 

Nutritional profile  

There are hundreds of different types of beans, but all varieties share a similar nutritional profile. For example, the pinto bean—a common ingredient in refried beans and chilis—contains a diverse collection of nutrients, vitamins, and minerals, and is low in calories, cholesterol, and saturated fat. 

One cup of boiled pinto beans contains: 

  • 15 grams of protein 
  • 15 grams of fiber  
  • 20% of the recommended daily value (DV) for iron  
  • 25% of the DV for phosphorous 
  • 21% of the DV for potassium  
  • 245 calories  

Because of their cost, availability, rich nutritional profile, and ease –of use, beans are one of the ultimate plant-based protein sources, but incorporating more beans in your diet can also help improve aspects of your personal health by helping manage weight and reduce the risk of disease.  

Diabetes 

  • Beans have a low glycemic index (a measure of how quickly a food causes blood sugar levels to rise), making them a suitable protein source for individuals with diabetes or pre-diabetes.   
  • Beans help stabilize blood sugar and insulin levels by reducing blood sugar spikes after they’re eaten and improving insulin resistance.  

Cardiovascular health 

  • Because they are high in fiber, low in saturated fat, and free of cholesterol, beans can help reduce an individual’s risk of developing heart disease.  
  • A review of 26 studies found that a diet rich in beans and other pulses can help lower LDL (bad) cholesterol—a major risk factor for heart disease. 

Gut microbiome 

  • Beans are excellent sources of fiber, an indigestible carbohydrate necessary for promoting the growth of beneficial gut bacteria which plays a critical role in our well-being and health. A healthy microbiome is linked to lower risk of infectious and inflammatory disorders (e.g., IBD, arthritis) and chronic diseases (e.g., diabetes, osteoporosis), among other health benefits. 

Weight management 

  • Beans are high in fiber and protein, but low in calories, making them an important part of a healthy diet.  
  • Studies show that when people eat high-fiber foods, like beans, they stay fuller for longer, which can help with weight management.  Information on the health benefits of beans, pulses, and legumes.

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