Health & Life

The 7 Healthiest Beans to Eat That Are Loaded With Nutrients

Here are 7 types of beans that are great for your health.

2 May, 2024

Black Beans

Black beans are loaded with calcium, phosphorus, and other nutrients that are essential for healthy bones. They are also a good source of folate and magnesium, which can help to lower blood pressure.

Resistant starches like those found in black beans not only help to manage cholesterol levels, according to New York City-based nutritionist Neron Francis, they also feed the gut microbiome, helping to keep your immune system functioning properly.

Chickpeas

Chickpeas, also known as garbanzo beans, are an excellent source of both fiber and protein, according to Healthline.

Scientific studies performed by researchers in Canada have shown that chickpeas may aid in weight loss, reduce risk factors for heart disease, and even lower cancer risk. They are also a suitable replacement for red meat in many vegetarian and vegan diets.

Lentils

Lentils are a great source of plant-based protein and may contribute to lower blood sugar levels than other legumes.

Health experts also tout lentils’ benefits for gut health, as they improve bowel function and slow down the rate at which the stomach empties.

This process promotes more efficient digestion and prevents spikes in blood sugar levels.

Peas

The starch and fiber in peas helps reduce insulin and blood sugar spikes after meals, lower triglycerides, and promote feelings of fullness.

Peas may also promote the growth of beneficial bacteria in the gut, such as Lactobacilli and Bifidobacteria. These bacteria produce short-chain fatty acids that promote the health of your gut lining.

Soybeans

Soybeans are commonly consumed in many Asian countries and prepared in a variety of ways. They are a rich source of nutrients like protein, fiber, iron, vitamin K, and folate.

Soybeans are also high in antioxidants called isoflavones, which have been linked to a number of health benefits.

Peanuts

Although it is a legume, the peanut is distinct from most other beans. Also known as groundnuts, peanuts are a good source of monounsaturated and polyunsaturated fats, protein, and B vitamins.

Due to their high monounsaturated fat content, peanuts may offer some health benefits when eaten as a replacement for other components of the diet.

Studies by nutrition experts have found that peanut consumption may be associated with a reduced risk of death from several causes, including heart disease, stroke, cancer, and diabetes.

Kidney Beans

Kidney beans are a popular variety of bean frequently eaten in combination with rice. They are widely recognized for their ability to slow the absorption of sugar into the bloodstream, reducing blood sugar spikes.

Frequently asked questions

Chickpeas, also known as garbanzo beans, offer an excellent combination of fiber and protein. They have been linked to potential weight loss, reduced risk factors for heart disease, and a lower risk of cancer. Chickpeas are a popular replacement for red meat in vegetarian and vegan diets.

Lentils are a fantastic plant-based source of protein and are known for their potential to keep blood sugar levels lower than other legumes. They promote gut health by improving bowel function and slowing the rate at which the stomach empties, leading to more efficient digestion.

Peas help reduce insulin and blood sugar spikes, lower triglycerides, and promote a feeling of fullness. They also support the growth of beneficial gut bacteria, such as Lactobacilli and Bifidobacteria, which produce short-chain fatty acids essential for gut health.

Soybeans are a nutrient-rich food, providing protein, fiber, iron, vitamin K, and folate. They also contain high levels of antioxidants called isoflavones, which offer a range of health benefits. Soybeans are versatile and can be prepared in various ways, making them a popular choice in Asian cuisine.

Peanuts, also known as groundnuts, are distinct from most other beans. They are a good source of monounsaturated and polyunsaturated fats, protein, and B vitamins. Peanut consumption has been linked to a reduced risk of death from various causes, including heart disease, stroke, cancer, and diabetes.

Kidney beans are commonly paired with rice and are known for their ability to slow the absorption of sugar into the bloodstream, preventing blood sugar spikes. This makes them a healthy choice for managing blood sugar levels.