Beans are one of the healthiest and most affordable foods you can eat. That’s why they’re a staple in so many cuisines all over the world, as well as a favorite among dietitians.
Technically a subgroup of vegetables, beans are the edible seeds from legumes. Beans come in many shapes and sizes, but they’re all really good for you.
“Beans pack so many nutrients into one food. They provide plant-based protein, dietary fiber, complex carbohydrates, vitamins, and minerals, while being naturally low in fat,” Angel Planells, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com.
In fact, beans have so much protein that the U.S. Department of Agriculture classifies them as both a vegetable and a “protein food,” along with meat. And although protein is getting a lot of attention lately, the fiber in beans is the star nutrient.
“Beans are one of the best natural sources of dietary fiber,” says Planells.
Fiber, which is a type of carbohydrate our bodies can’t digest, plays an important role in our health, Natalie Rizzo, dietitian and TODAY nutrition editor, explains.
Fiber Benefits
Beans are an excellent source of insoluble and soluble fiber, which many Americans are short on, Planells adds.
Soluble fiber dissolves in water and turns into a gel, slowing down digestion. Insoluble fiber passes through the digestive tract intact, adding bulk to stool. Both types benefit our health in many ways.
Soluble fiber helps you feel fuller for longer, which can aid with weight management, says Planells. It also “sticks” to cholesterol in the GI tract, clearing it from the body.
Insoluble fiber helps move food through our digestive system, promoting regularity and preventing constipation.
“The combination of soluble and insoluble fiber in beans may help lower LDL ‘bad’ cholesterol,” Planells notes. Both types can aid with blood sugar control and insulin sensitivity.
Eating enough dietary fiber supports heart health and lowers the risk of chronic diseases like diabetes. That’s why fiber is the most important nutrient to prioritize for healthy aging.
The fiber in beans also helps support a healthy gut microbiome, Rizzo adds, which influences the immune and nervous system.
How Much Fiber Do You Need?
Adults should aim to get 25–38 grams of dietary fiber per day.
About 95% of Americans don’t meet the recommended intake. Signs you’re not getting enough fiber include constipation, frequent hunger, and high cholesterol, Rizzo explains.
Eating more fiber-rich foods is a simple way to improve your health. When increasing your intake, take it slow, the experts warn. Eating too much fiber too quickly can cause stomach issues. Instead, increase your fiber by five grams each week until you hit your goal, TODAY.com reported previously.
“Beans are one of the best sources of dietary fiber you can add to your meals,” says Rizzo. Dietary guidelines recommend eating about 3 cups of legumes (six servings) per week.
Beans With The Most Fiber
Most beans will provide at least five grams of fiber per serving, but some varieties stand out, Planells notes.
Here’s which beans pack the most fiber per serving:
Navy Beans
They might be the smallest type of white bean, but navy beans boast an impressive amount of fiber, says Planells.
One half-cup of navy beans provides about 9.5 grams of fiber for 127 calories.
Navy beans are rich in both soluble and insoluble fiber to support healthy digestion, blood sugar and cholesterol. They’re also an excellent source of potassium, a mineral that helps maintain fluid balance, lower blood pressure and support muscle function.
Navy beans have a mild flavor and creamy texture and go well in soups, stews and dips.
Red Kidney Beans
Red kidney beans are a no-brainer if you’re looking to boost your gut health.
These beans are especially rich in insoluble fiber, which helps food pass through the intestines to support regular bowel movements, Planells notes.
Kidney beans also provide a hefty dose of protein and plant-based iron, which supports red blood cell formation. Their deep red skin is full of antioxidants that benefit the heart, Planells notes.
Toss them in chili and curries or enjoy them over rice.
Black Beans
Black beans are another dietitian-approved pantry staple.
A half-cup of black beans has 8 grams of fiber for 114 calories.
All that fiber — plus the slow-digesting carbohydrates — in black beans can help you feel fuller for longer and curb cravings, which can aid with weight loss, the experts note.
Black beans are also an excellent source of magnesium, an electrolyte that plays a key role in energy metabolism, muscle function, heart health, sleep and more.
Black beans pair perfectly with rice and plantains, and can be blended into brownies for a fiber-rich dessert.
Adzuki Beans
Adzuki beans are a small red legume commonly used in East Asian cuisines for both savory and sweet dishes.
The high soluble fiber content of Azduki beans can help promote satiety while regulating blood sugar control and lowering cholesterol to help protect heart health, the experts note. These beans are also rich in iron, potassium and calcium.
Enjoy them in curries and soups, or blended into a sweet filling for mochi.
Pinto Beans
Pinto beans are a staple in Mexican dishes that provide an impressive amount of gut-healthy fiber.
Pinto beans are especially rich in insoluble fiber to keep you regular and prevent constipation, which can help lower your risk of chronic diseases and cancers, the experts note.
Pinto beans are loaded with B vitamins, including B1, B6 and B9, which support energy production and nerve function. You’ll also get antioxidants and plant compounds, including polyphenols and flavonoids, TODAY.com reported previously.
Enjoy pinto beans in burritos, tacos, soups and more.
Garbanzo Beans
Garbanzos, aka chickpeas, are a nutrient-dense staple dietitians always keep on hand.
Chickpeas contain both soluble and insoluble fiber to aid digestion, nourish healthy bacteria in the gut and promote regularity, the experts note. They provide all nine essential amino acids, making them a great source of plant protein, TODAY.com reported previously.
Chickpeas are a staple in the Mediterranean diet, which is ranked the top eating pattern for heart health and longevity.
Enjoy them on salads, blended into hummus or smashed into a plant-based “tuna” salad.
Black-Eyed Peas
Yes, black-eyed peas are actually beans, and they’re a great way to up your fiber intake.
Black-eyed peas are naturally low in fat but high in fiber, especially insoluble fiber, which prevents constipation and helps with weight management. This nutrient-packed legume provides about seven grams of protein per serving to keep you feeling full.
Black-eyed peas are particularly rich in folate, a B vitamin that supports healthy cell growth and prevents some birth defects during pregnancy, TODAY.com reported previously.
Enjoy black-eyed peas on their own or in soups and with rice for a nutritious meal.
“Nearly all beans provide a meaningful amount of fiber and can help boost daily intake,” Planells says. The experts recommend eating a variety of legumes to get a range of nutrients.
Does The Fiber in Beans Cause Gas?
We all know the “beans, beans, the musical fruit” nursery rhyme — but they don’t always make you toot.
Beans contain carbohydrates called oligosaccharides that are fermented by gut bacteria, which can produce gas, Planells says. For people who regularly eat beans and other fiber-rich foods, this may not be an issue, but if you don’t eat enough fiber, eating more beans could cause discomfort.
“Increasing fiber too quickly can sometimes cause gas or bloating,” says Planells.
However, most people find their digestive system adapts over time, Rizzo notes.
“The digestive, heart and blood sugar benefits of beans outweigh this temporary discomfort,” Planells adds.
In order to avoid gassiness, the experts recommend increasing your intake gradually and drinking enough water. Additionally, opt for dried beans when possible, rinse canned beans and always cook them thoroughly.
This article was originally published on TODAY.com
