Beans are a nutrient-dense and versatile plant-based source of fiber, protein, vitamins and minerals.
Find out which ones we love and why.
They are used in many different types of cuisines across numerous cultures.
Photographer: Rachel Marek, Food stylist: Annie Probst
Beans are also rich in polyphenols, vitamins and minerals.
Whileall beans are nutritious,here we’re highlighting some specific types due to their nutrient profiles and versatility.
Lentils
Lentils are rich in polyphenols, plant-based compounds that have both anti-inflammatory and antioxidant properties.
Lentils also have an impressive nutrient profile.
Lentils are not just nutritious, they are also easy to eat, affordable and versatile.
Incorporate lentils into your favorite soups, stews and rice and grain dishes.
Or add them to salads or roasted or sauteed vegetables for a low-fat dose of protein and fiber.
Read on:10 Easy Lentil Recipes
2.
White Beans
Several varieties of white beans exist, with differences in size and subtle differences in flavor.
White beans are particularly rich in potassium, calcium, folate and iron.
According to theUSDA nutrient database,that 1/2-cup serving provides more potassium than one medium banana.
Potassium is an importantelectrolytethat plays a role in many body functions, including controlling blood pressure.
The creaminess of white beans adds wonderful texture and flavor to savory and hearty recipes.
Think:Parmesan White Beanswith sauteed greens.
Find more recipes:19 White Bean Recipes
3.
Black Beans
Black beans are packed with nutrition and contain vitamins, minerals and antioxidants.
Choline is a nutrient that’s required to form the membranes that surround your body’s cells.
Choline is particularly important for people who are trying to conceive, are pregnant or breastfeeding.
To consume more black beans, include them in rice or whole-grain dishes.
More recipes:Our Favorite Recipes to Make with a Can of Black Beans
4.
Chickpeas
Chickpeas, aka garbanzo beans, are extremely versatile.
Their high fiber content makes them a great food to add tohelp relieve constipation, as well.
Folateis a water-soluble B vitamin that is necessary for protein metabolism and for maintaining cell health and function.
Beans like chickpeas have a low glycemic index.
This is one of the reasons thata fiber-rich diethas been associated with weight loss and healthy weight maintenance.
Pinto Beans
Pinto beansare among the most popular beans for good reason.
With 2.6 mg per1/2-cup serving, they contribute 14% DV of iron.
They’re commonly sold in snack packs, making them a convenient and portable high-fiber and protein-rich snack.
you could purchase dried or canned beans.
Opting to cook dried beans can help you control the sodium contact and customize the flavors as well.
Additionally, beans are satiating, budget-friendly, quick to prepare and convenient.
Their impressive nutrition profile includes plant-based protein, fiber, polyphenols, vitamins and minerals.
Also, because they’re low in fatwith virtually no saturated fat and cholesterolbeans are heart healthy.
Frequently Asked Questions
All beans are good sources of protein.
In fact, many beans contain upward of 10 g of protein per cup.
Lupini beans contain 13 g of protein per 1/2-cup serving.
Lentils and great northern beans clock in at9to10 g of proteinper 1/2-cup serving.
Eating large amounts of beans is not suitable for everyone.
Both are antinutrients, meaning they inhibit the absorption of certain nutrients.
However, once beans are soaked, cooked or fermented, most of the phytic acid and lectin disappear.
