What's the Healthiest Bean to Eat? 5 Types That Are Nutritionist-Approved and How to Enjoy Them

Beans are dietary forces to be reckoned with loaded with protein, fiber, nutrients, and minerals. While all beans offer health benefits, some varieties stand out for their exceptional nutritional profiles. Here's an evidence-based look at the five healthiest beans you can add to your diet, along with practical ways to incorporate them into your meals.

 

1. Black Beans: The Antioxidant Champion

Black beans earn top ranking for their impressive antioxidant content. Research published in the Journal of Agricultural and Food Chemistry found that black beans contain more antioxidants per gram than any other bean variety, with particularly high levels of anthocyanins - the very intensifies that give blueberries their medical advantages.

Nutritional Profile (per 1 cup cooked):

1. Calories: 227
2. Protein: 15.2g
3. Fiber: 15g
4. Iron: 3.6mg
5. Folate: 256mcg (64% DV)

Health Benefits:

• Supports heart health through cholesterol reduction
• Helps stabilize blood sugar levels
• Promotes digestive health
• Provides sustained energy

How to Enjoy:

• Add to grain bowls and salads
• Blend into black bean soup
• Make vegetarian burger patties
• Include in breakfast burritos

2. Lentils: The Protein Powerhouse

Lentils stand out for their exceptional protein content and quick cooking time. A study in the European Journal of Nutrition demonstrated that regular lentil consumption is associated with improved cardiovascular health and reduced risk of type 2 diabetes.

Nutritional Profile (per 1 cup cooked):

1. Calories: 230
2. Protein: 18g
3. Fiber: 15.6g
4. Iron: 6.6mg
5. Folate: 358mcg (90% DV)

Health Benefits:

• Excellent source of plant-based protein
• High in iron for energy production
• Supports healthy pregnancy through folate content
• Aids in weight management

How to Enjoy:

• Make classic lentil soup
• Use as a base for veggie patties
• Add to salads and grain bowls
• Create Indian-style dal

3. Chickpeas: The Versatility Star

Also known as garbanzo beans, chickpeas offer a unique combination of nutrients and versatility in cooking. Research published in Nutrients journal highlights their role in supporting gut health through their high fiber content and prebiotic properties.

Nutritional Profile (per 1 cup cooked):

1. Calories: 269
2. Protein: 14.5g
3. Fiber: 12.5g
4. Iron: 4.7mg
5. Magnesium: 78.7mg

Health Benefits:

• Supports bone health through mineral content
• Promotes satiety and weight management
• Helps regulate blood sugar
• Benefits gut microbiome

How to Enjoy:

• Make homemade hummus
• Roast for a crunchy snack
• Add to Mediterranean salads
• Use in curry dishes

4. Navy Beans: The Fiber Champion

Navy beans lead the pack in fiber content, making them particularly beneficial for digestive and heart health. The American Journal of Clinical Nutrition has published research linking high-fiber beans like navy beans to reduced cholesterol levels and improved cardiovascular health.

Nutritional Profile (per 1 cup cooked):

1. Calories: 255
2. Protein: 15g
3. Fiber: 19.1g
4. Iron: 4.3mg
5. Calcium: 126mg

Health Benefits:

• Superior digestive support
• Helps lower cholesterol
• Supports healthy blood pressure
• Provides steady energy release

How to Enjoy:

• Use in classic baked beans
• Add to soups and stews
• Blend into white bean dips
• Include in pasta dishes

5. Kidney Beans: The Mineral Marvel

Kidney beans excel in mineral content, particularly iron and potassium. Research in the Journal of Nutrition has shown their potential in supporting heart health and blood pressure regulation through their high mineral content.

Nutritional Profile (per 1 cup cooked):

1. Calories: 225
2. Protein: 15.3g
3. Fiber: 13.1g
4. Iron: 5.2mg
5. Potassium: 742mg

Health Benefits:

• Supports healthy blood pressure
• Aids in iron-deficiency prevention
• Promotes muscle function
• Helps maintain electrolyte balance

How to Enjoy:

• Include in chili recipes
• Add to minestrone soup
• Mix into rice dishes
• Use in Mexican-inspired meals

Tips for Maximum Nutrition

1. Proper Preparation:

• Soak dried beans overnight to reduce antinutrients
• Rinse canned beans thoroughly to reduce sodium
• Cook beans thoroughly to ensure proper digestion

2. Storage:

• Keep dried beans in airtight containers
• Store cooked beans in the cooler for as long as 5 days 
•  Freeze concocted beans for to a half year

3. Incorporation Tips:

• Start with small portions to allow digestive adaptation
• Combine with whole grains for complete protein
• Add to familiar recipes to increase acceptance

Conclusion

All beans offer significant health benefits, but these five varieties stand out for their exceptional nutritional profiles. By incorporating a variety of these beans into your diet, you can enjoy their diverse benefits while adding delicious options to your meals.

References:

1. Xu, B., & Chang, S. K. C. (2022). Journal of Agricultural and Food Chemistry: "Antioxidant Capacity and Phenolic Content of Different Beans."
2. Jenkins, D. J., et al. (2023). European Journal of Nutrition: "Effect of Legume Consumption on Cardiovascular Risk Factors."
3. Wallace, T. C., et al. (2023). Nutrients: "The Role of Chickpeas in Diet and Health."
4. Messina, V. (2024). American Journal of Clinical Nutrition: "Nutritional and Health Benefits of Dried Beans."
5.  McCrory, M. A., et al. (2023). Journal of Nutrition: "Pulse Consumption and Human Health."
6. Anderson, J. W., et al. (2023). Advances in Nutrition: "Bean and Legume Intake and Human Health Outcomes."