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Hearty, satisfying, and packed with nutrients, beans have long been a staple in cuisines around the world. Sprouted, simmered, or pureed, beans are affordable and incredibly nourishing. Toss them into salads, soups, or stews to support your body in many healthy ways.
Beans have earned their place as one of the most nourishing foods you can put on your plate. They combine iron, fiber, and protein, according to USA TODAY. They also contain resistant starch which is great for gut health as it does not raise glucose levels.
The nutrients in beans support digestion, heart health, and steady blood sugar. Beans also contain protective plant compounds called polyphenols that are antioxidants that may protect your body from heart disease, some cancers, neurodegenerative disease, and diabetes.
Cooking or soaking beans helps make them easier to digest and improves nutrient absorption, while sprouting can boost their nutritional value even further. If you are new to eating beans, begin with small servings and increase the amount gradually. Drink lots of water and chew slowly to give your body time to adjust to the extra fiber.
All varieties of beans offer benefits, but certain kinds deliver specific nutrients worth highlighting. Here are five of the best beans to eat regularly, each with its own special benefits.
Versatile Chickpeas
Chickpeas, sometimes called garbanzo beans, are loaded with fiber, plant protein, and B vitamins, according to HuffPost. These nutrients contribute to brain health and heart function, while supporting DNA repair. Chickpeas may also promote a healthy gut.
They are a versatile food choice, according to EatingWell. Enjoy them roasted as a crunchy snack, blended into hummus, eaten cold, or milled into a healthy flour.
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Wholesome White Beans
White beans, including navy, lima, and cannellini, offer a mild flavor and a wealth of minerals. They contain a generous supply of potassium, calcium, folate, and iron. Their creamy texture makes them easy to blend into soups or salads, providing both comfort and nutrition. They can also be blended into a hummus or a dip.
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Balanced Black Beans
Deep-colored black beans are packed with antioxidants, minerals, and vitamins. Black beans are also rich in fiber and plant protein, and contain choline, a nutrient that nourishes your body’s cells including the brain and nervous system. Their subtle, earthy taste suits a variety of savory dishes. It is recommended to eat them with rice or whole-grain food.
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Satisfying Soybeans
Soybeans have the highest protein density of all beans and contain beneficial unsaturated fats, explains HuffPost. These nutrients help keep blood sugar steady and provide lasting energy. Maintaining stable blood sugar is important as it may reduce the risk of chronic illnesses such as diabetes and heart disease. Due to its high protein content, this bean is a great choice for vegetarians. As soy protein may also preserve muscle strength, which tends to decline with age, soybeans are great for seniors.
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Powerful Kidney Beans
Kidney beans are another nutrient-dense choice, delivering fiber, protein, and minerals such as potassium and magnesium, suggests EatingWell. They also contain iron, which is important for red blood cell production as well as synthesizing hormones.
As opposed to iron found in animal products, kidney beans have a non-heme iron and must be eaten with foods that contain vitamin C to be properly absorbed. One solution is to serve them with a tomato sauce or a salad that has a citrus-based dressing. Enjoy kidney beans in chilis, rice dishes, and stews.
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