Close this search box.

The Top 6 Healthiest Beans You Need in Your Diet

Beans should be a staple in anyone’s diet, and this is why if you are not eating beans, you should try to add them to your diet as soon as possible. They can really make a change, and this is why we are here today to present you with the healthiest beans.

If we look at beans, we can easily see that they are the seeds of various plants, which makes them vegetables. And as with any vegetable, they are also some of the healthiest foods you can find.

Have you ever heard of the Blue Zones? These are places where people manage to live for 100 years or more, and something all of these places have in common is that those who live there consume lots of beans.

So, do you eat enough beans? Also, do you know what the healthiest beans are? Read on and find out all you need to know.

healthiest beans
Photo by voyager_human from Shutterstock

1. Cannellini beans

This is the most popular type of bean, but because they are so nutritious and have so many health benefits, they are also some of the healthiest beans. No wonder people all around the globe love them and use them in various recipes.

The white beans, cannellini, or white kidney beans, no matter what you prefer to call them, are legumes that are incredibly rich in protein, and this makes them the perfect filling food for anyone who wants to have a diet that consists of lots of plant-based protein.

Besides protein, white beans can help you get the potassium that you need because they can offer you between 30% and 40% of your daily value. Potassium helps with the control of blood pressure, and it can also prevent kidney stones.

White beans, in addition to potassium, provide about 12–16% of your daily magnesium intake. Keeping your magnesium levels optimal helps prevent type 2 diabetes, osteoporosis, cardiovascular disease, and asthma.

2. Soybeans

Soybeans are not that popular, but you’ve probably eaten soybeans before but were not aware that they were soybeans. Edamame is made from green soybeans, and if you are into Asian foods and have eaten soy sauce or miso, again, they are made from soybeans. Tofu is another food that is made from soy and, obviously, soy milk.

Iron, selenium, potassium, calcium, fiber, fats, and protein—you can find all of them in soybeans, and this makes them some of the healthiest beans you can eat.

But what makes soybeans so special and different from other beans is the fact that they are considered to be a complete protein. This means that soybeans contain all nine essential amino acids that you have to get from food because your body does not produce them.

Generally, complete proteins come from animal products, but there are a few exceptions from vegetal sources, such as soybeans and quinoa. For vegans and vegetarians, getting complete proteins is tough, and this is why soybeans are among the healthiest beans you can find. All of the proteins that have a base in soybeans are essential for those who don’t eat animal products.

3. Black beans

Black beans are definitely some of the healthiest foods in the world, but they are also some of the healthiest beans. If you are a fan of beans, you should try them because each serving is packed with fiber, vitamins, magnesium, and iron.

These beans are not usually a part of the Western diet, but including them can help your body manage the insulin response and lower the risk of vascular disease in adults who suffer from metabolic syndrome. This happens thanks to the antioxidants contained in the beans and also to the high fiber content.

One intriguing discovery revealed that combining black beans and chickpeas with white rice might help boost the glycemic response, thus helping to minimize blood sugar spikes.

4. Lupin beans

Most of the time, we know about the benefits of beans because people keep talking about them. But in the case of lupin beans, people don’t discuss too much about them. And we believe that this is unfair since lupin beans, or “lupini,” depending on how you want to call them, are for sure some of the healthiest beans you can introduce into your diet.

Most of the beans on this list are high in fiber, but lupin beans are not like this. They have somewhere around 2 grams of fiber per serving, but even if they don’t provide you with so much fiber, they make up for this by giving you a lot of protein. Half a cup of lupin beans has 13 grams of protein! This is more than any other entry on this list.

A recent paper that appeared in the journal Molecules tackled three significant aspects of lupin beans that explain their health benefits: their substantial amount of protein, beneficial unsaturated fats, and antioxidants. Also, these beans are rich in carotenoids, and these compounds are known to help your body fight free radicals, reducing the oxidative stress of the cells.

5. Navy beans

If you are looking to get more vitamin B, fiber, and protein, you should consider eating more navy beans. These are some beans that not many talk about, but their content of vitamin B is simply incredible, making them some of the healthiest beans you can eat.

If you want more thiamine (B1) or folate (B9), these are the beans for you. A serving of navy beans contains around 0.2 micrograms of thiamine, which is approximately 16% of your daily intake. Vitamin B1 is essential for the function of cells and their growth, and it also helps your metabolism function properly.

A serving of navy beans also provides around 32% of your daily folate requirement. B9 is crucial for your cognitive function, and it helps prevent cognitive decline and also lowers the risk of developing cardiovascular disease.

healthiest beans
Photo by Luis Echeverri Urrea from Shutterstock

6. Pinto beans

These beans are a huge part of Tex-Mex cuisine, and they are full of nutrients, fiber, and protein. Besides the high fiber and protein levels found in all types of beans, pinto beans are abundant in essential minerals such as iron and selenium.

One serving of pinto beans will give you between 11 and 25% of your daily iron intake. This can help you prevent any iron deficiency. This is a condition when you don’t have enough iron in your blood and can cause fatigue, heart problems, and headaches.

Also, a serving of pinto beans additionally includes around 5 micrograms of selenium, which is roughly 11% of your daily required consumption. According to research, regular selenium consumption can help avoid cardiovascular disease, thyroid illness and problems, cognitive decline, and even some types of cancer.

All beans are healthy, and all of them have a variety of health benefits. This is why it is so hard to pin down the healthiest beans you can introduce into your diet. Choose the beans you like the most and use them more frequently when you cook.

Beans are versatile, and you can use them to make a lot of delicious dishes, from tacos and salads to soup and stews. It is incredible how many thighs you can cook with beans!

So start living healthier today and just eat more beans. It is this easy!

If you don’t know where to store your beans, this container might be really helpful: PrepWorks PKS-120 Plastic 2.5-Quart ProKeeper Grain Storage Container

You should also read: The Best 8 Foods to Fight Sugar Cravings

Leave a Comment

Your email address will not be published. Required fields are marked *


Follow us

This error message is only visible to WordPress admins
Error: Access Token is not valid or has expired. Feed will not update.