Beans are one of the most nutritious foods available. They are loaded with protein, fiber, vitamins, minerals and antioxidants. Different types of beans have their own unique nutritional profiles and health benefits. So which bean is the healthiest? Here’s a look at some of the top contenders.
Pinto Beans
Pinto beans are a staple in Mexican and Southwestern U.S. cuisine. They are an excellent source of fiber, which can help lower cholesterol and control blood sugar levels. Just one cup of cooked pinto beans contains over 15 grams of fiber. Pinto beans are also high in protein and iron.
Some key nutrients found in pinto beans include:
- Fiber – 15.5 grams per cup cooked
- Protein – 15.4 grams per cup cooked
- Folate – 294 mcg per cup cooked
- Iron – 3.6 mg per cup cooked
- Magnesium – 120 mg per cup cooked
The high fiber and magnesium in pinto beans supports heart health, while the iron helps prevent anemia. Overall, pinto beans are a heart-healthy choice full of essential nutrients.
Black Beans
Black beans, also known as turtle beans, are well-known in Latin American cuisine. They have a sweet, mushroom-like flavor. Black beans contain even higher levels of antioxidants than pinto beans. They are packed with anthocyanins, quercetin, and chlorogenic acid. These antioxidants fight inflammation and oxidative stress.
Some key nutrients in black beans include:
- Fiber – 15 grams per cup cooked
- Folate – 256 mcg per cup cooked
- Vitamin B1 – 0.43 mg per cup cooked
- Iron – 3.6 mg per cup cooked
- Magnesium – 120 mg per cup cooked
- Phosphorus – 241 mg per cup cooked
The anthocyanins in black beans give them their dark black color. They help protect the heart and stabilize blood sugar levels. Overall, black beans are one of the bean varieties highest in protective antioxidants.
Kidney Beans
As the name suggests, kidney beans are kidney-shaped legumes. They have a mild flavor and smooth texture. Kidney beans originated in Central and South America. They are now common beans worldwide. Kidney beans get their reddish-brown color from high levels of anthocyanins. Some key nutrients in kidney beans include:
- Fiber – 11 grams per cup cooked
- Folate – 230 mcg per cup cooked
- Manganese – 0.5 mg per cup cooked
- Protein – 15 grams per cup cooked
- Iron – 3 mg per cup cooked
The anthocyanins and fiber in kidney beans provide antioxidant and blood sugar regulating effects. They also promote digestive and heart health. Overall, kidney beans are packed with essential vitamins and minerals.
Navy Beans
White beans, known as navy beans, haricot beans and pea beans, are a versatile variety with a wealth of nutritional benefits. Navy beans are very high in manganese, a mineral that plays a key role in metabolism, bone health and eliminating free radicals. Just one cup of cooked navy beans contains 1.2 mg of manganese. Navy beans are also excellent sources of fiber, folate, copper, thiamin and phosphorus.
Some key nutrients provided by navy beans include:
- Fiber – 19 grams per cup cooked
- Folate – 255 mcg per cup cooked
- Manganese – 1.2 mg per cup cooked
- Thiamin – 0.4 mg per cup cooked
- Copper – 0.5 mg per cup cooked
The high fiber content of navy beans helps lower cholesterol and control blood sugar levels. Overall, they provide a big nutritional boost in a small, versatile package.
Lima Beans
Lima beans, named after the capital of Peru, are a larger, starchy bean variety. They have a distinctive earthy flavor. While lower in antioxidants than other beans, lima beans still contain a range of vitamins, minerals and bioactive compounds:
- Fiber – 7 grams per cup cooked
- Folate – 156 mcg per cup cooked
- Magnesium – 82 mg per cup cooked
- Potassium – 486 mg per cup cooked
- Copper – 0.3 mg per cup cooked
The potassium in lima beans helps control blood pressure. The fiber aids digestion and heart health. The copper supports red blood cell production. Lima beans make a highly nutritious addition to soups, stews and salads.
Health Benefits of Beans
Here is a look at some of the top evidenced-based health benefits that the different bean varieties have in common:
Lower Cholesterol
The high soluble fiber content of beans has been shown to help lower LDL “bad” cholesterol and reduce heart disease risk. Soluble fiber binds to cholesterol in the gut, preventing its absorption. Studies show that including more beans in the diet can reduce LDL cholesterol by 5-10%.
Stabilize Blood Sugar
The fiber in beans helps promote slow, steady digestion, preventing blood sugar spikes after eating. Beans have a low glycemic index, meaning they do not significantly impact blood glucose levels. Eating beans is linked to better blood sugar control.
Support Digestive Health
Beans act as prebiotics in the gut, feeding beneficial bacteria. The resistant starch and soluble fiber in beans supports the growth of healthy gut flora. This improves digestion and gut health. Beans can also help relieve constipation.
Aid Weight Loss
Due to their fiber content and ability to improve satiety, beans can help with weight loss and maintenance. Beans keep you feeling fuller for longer after eating, reducing appetite and calorie intake. Beans are also a source of plant-based protein to aid weight loss.
Reduce Cancer Risk
The flavonoids, saponins and phytosterols found in beans have anti-cancer effects. Bean consumption is linked to reduced risk of colorectal, breast and prostate cancers. The antioxidants in beans counter inflammation and oxidative damage that can lead to cancer.
Boost Longevity
Studies associate higher bean intake with increased longevity and decreased mortality, especially from cardiovascular disease. The antioxidants, fiber and nutrients in beans offer protective effects against chronic illness and disease. Beans support overall health and longevity.
Most Nutritious Bean Varieties
While all beans have health benefits, some varieties have more protective nutrients, fiber, antioxidants and polyphenols. According to nutritional data, here are 5 of the healthiest, most nutritious beans:
1. Navy Beans
Navy beans top the list when it comes to nutrient density. They provide highly concentrated amounts of manganese, copper, fiber, folate, thiamin and more. Enjoy navy beans in soups, baked beans, salads and more.
2. Pinto Beans
Pinto beans beat out most other beans when it comes to fiber content. They also contain beneficial amounts of protein, folate, magnesium, iron and potassium. Integrate pinto beans into dips, tacos, chili and rice dishes.
3. Kidney Beans
Red kidney beans offer significant amounts of protein, fiber, manganese, vitamin B1, iron and phosphorus. They have the highest antioxidant content of the common bean varieties. Use kidney beans for chili, beans and rice.
4. Black Beans
Also known as turtle beans, black beans have an impressive antioxidant content. They are rich in anthocyanins, quercetin and chlorogenic acid. Black beans are perfect for burritos, dips, soups and stews.
5. Soybeans
Soybeans are the most concentrated source of protein of any bean. They also contain isoflavones, a type of phytoestrogen with antioxidant effects. Enjoy soybeans and soy products like tofu, edamame and tempeh.
To help compare the nutritional benefits of these powerhouse beans, here is a table listing some of their key nutrients per 1 cup serving cooked:
| Bean Variety | Fiber | Folate | Manganese | Protein | Iron |
|---|---|---|---|---|---|
| Navy | 19g | 255mcg | 1.2mg | 15g | 4.5mg |
| Pinto | 15.5g | 294mcg | 0.8mg | 15.4g | 3.6mg |
| Kidney | 11g | 230mcg | 0.5mg | 15g | 3mg |
| Black | 15g | 256mcg | 0.8mg | 15g | 3.6mg |
| Soybeans | 9g | 375mcg | 2.2mg | 28.6g | 4.4mg |
How to Add More Beans to Your Diet
To reap the antioxidant, fiber and nutrient benefits of beans, aim to eat them several times per week as part of a healthy diet. Here are some simple ways to eat more beans:
Breakfast
Add beans to your breakfast burrito, breakfast taco or breakfast bowl. Use them in burritos, tacos, quesadillas or on top of salads at lunch.
Snacks
Dip raw veggies in hummus or edamame. Enjoy roasted chickpeas or boiled edamame sprinkled with spices as a snack.
Soups and Chilis
Beans pair perfectly with soups, chilis and stews. Add them to vegetable soup, minestrone, chili, or black bean soup.
Sides and Salads
Saute beans with veggies as a plant-based side dish. Top salads with beans for extra protein and fiber.
Spreads and Dips
Puree beans with garlic, lemon juice and tahini for a fiber-full hummus or bean dip. Spread on sandwiches and wraps.
Baked Goods
Add beans to muffins, brownies or cake batter for extra nutrition. Beans add moisture without affecting the texture.
Key Takeaways
Beans come in many varieties, but they all share common health benefits. All beans provide protein, antioxidants, minerals and fiber. The most nutritious bean varieties identified include navy beans, pinto, kidney, black and soybeans. Adding more beans to your diet can improve digestive health, reduce disease risk factors like cholesterol and stabilize blood sugar levels. Beans support weight loss while providing plentiful nutrition. Integrate more beans into soups, salads, snacks and entrees several times a week. Beans are one of the healthiest, most versatile and nutritious foods you can eat.