AgriReview West Africa

Beans are the edible seeds of certain plants in the Fabaceae plant family. Beans, such as black beans, garbanzo beans, and lima beans, are amongst the most nutritious foods you can eat. They’re rich in fiber, magnesium, potassium, and other nutrients that tend to be low in modern-day diets.

However, some bean-based products are high in salt, sugar, and other ingredients that could harm health if overconsumed.

Here are 6 of the healthiest beans you can eat, plus bean products to limit.

1. Navy Beans 

Navy beans, also known as haricot beans, Boston beans, and pea beans, are a rich source of fiber, protein, folate, and many other essential nutrients. Their creamy texture and nutty taste make them a popular addition to soups and stews.

Regularly eating navy beans may improve certain health parameters, such as body weight, blood sugar, and lipid levels. Their high protein and fiber content could help support weight loss and reduce blood sugar and blood lipid levels.

A 2015 study found that adults who were considered overweight or obese who consumed five cups of cooked navy beans per week for four weeks experienced reductions in waist circumference and blood sugar levels compared to baseline. In the male participants, pulse rate, total cholesterol, and LDL cholesterol were reduced by 6.5%, 11.5%, and 18%, respectively. 

Here’s the nutrition breakdown for a one-cup serving of cooked navy beans:2

• Calories: 296
• Protein: 19.7 grams (g)
• Carbohydrates: 53.4 g
• Fiber: 13.4 g
• Fat: 1.13 g
• Folate: 162 micrograms (mcg) or 41% of the Daily Value (DV)
• Vitamin B6: 0.27 milligrams or 16% of the DV
• Iron: 4.85 mg or 27% of the DV
• Manganese: 0.983 mg or 43% of the DV
• Magnesium: 123 mg or 29% of the DV
• Potassium: 755 mg or 16% of the DV
• Selenium: 15.2 mcg or 28% of the DV
• Zinc: 2.02 mg or 18% of the DV

2. Black Beans 

Black beans are amongst the most popular beans in the U.S., and for good reason. Not only are these beans packed with nutrients, but their mild, earthy taste and soft texture pair well with ingredients like vegetables, grains, and animal proteins.

Black beans are an excellent source of several vitamins and minerals, including folate, a B vitamin that’s especially important during pregnancy as it plays a critical role in fetal development.3

They’re also high in fiber and protein, both of which help you feel satisfied after eating, preventing excess calorie intake. Studies show that adding beans to your diet could be an effective way to promote weight loss. In fact, a recent 2023 study that included 15,185 U.S. adults found that the participants who regularly consumed legumes, such as black beans, as part of their diets had significantly less weight gain, lower BMIs, and leaner waists over a 10-year period compared to people who didn’t eat or rarely ate legumes. The percent weight gain over 10 years was 23.5% greater in the non-consumers compared to the moderate-to-high legume consumers.4

A one-cup serving of cooked black beans contains:5

• Calories: 227
• Protein: 15.2 grams (g)
• Carbohydrates: 40.8 g
• Fiber: 15.2 g
• Fat: <1 g
• Folate: 256 micrograms (mcg) or 64% of the Daily Value (DV)
• Copper: 0.359 mg or 40% of the DV
• Iron: 3.61 mg or 20% of the DV
• Manganese: 0.764 mg or 33% of the DV
• Magnesium: 120 mg or 29% of the DV
• Potassium: 611 mg or 13% of the DV
• Zinc: 1.93 mg or 18% of the DV

3. Garbanzo Beans 

Garbanzo beans, commonly referred to as chickpeas, are a popular ingredient in dishes like curry, hummus, salads, and soups.

Garbanzo beans are packed with nutrients that may help support weight maintenance, heart health, and blood sugar control, such as protein, fiber, potassium, and magnesium. Potassium and magnesium play important roles in blood pressure regulation, while fiber, protein, and magnesium could help support healthy blood sugar levels.6

Additionally, studies show that people who regularly consume garbanzo beans and garbanzo bean products, like hummus, have higher intakes of nutrients like fiber, healthy fats, folate, magnesium, potassium, and iron as compared to non-consumers.7

Here’s the nutrition breakdown for a one-cup serving of cooked garbanzo beans:8

• Calories: 269
• Protein: 14.5 grams (g)
• Carbohydrates: 44.9 g
• Fiber: 12.5 g
• Fat: 4.25 g
• Folate: 282 micrograms (mcg) or 71% of the Daily Value (DV)
• Vitamin B6: 0.228 milligrams or 13% of the DV
• Iron: 4.74 mg or 26% of the DV
• Manganese: 1.69 mg or 73% of the DV
• Magnesium: 78.7 mg or 19% of the DV
• Potassium: 477 mg or 10% of the DV
• Selenium: 6.07 mcg or 11% of the DV
• Zinc: 2.51 mg or 23% of the DV

4. Kidney Beans

Kidney beans are commonly used in popular recipes like chili and rice dishes. These slightly sweet, soft beans are loaded with nutrients such as fiber, folate, protein, magnesium, manganese, and potassium.

In addition to being a rich source of protein and fiber, both of which are important for blood sugar regulation, studies show that the starches found in kidney beans are highly resistant to digestion, meaning they have less of an impact on blood sugar levels compared to more rapidly digested carbohydrate sources, like white bread or white pasta. In fact, a 2022 study found that the glycemic index of kidney beans ranged from  32.47 to 52.99, making kidney beans a low glycemic index food.

Choosing fiber and protein-rich, complex carbohydrate sources low on the glycemic index, like kidney beans, has been shown to promote healthy blood sugar levels in people with and without diabetes.

A 2023 review of 28 studies found that eating pulses, including kidney beans, led to significant improvements in blood sugar regulation markers such as fasting blood sugar, fasting insulin, and the long-term blood sugar control marker hemoglobin A1C (HbA1c) in people with type 2 diabetes.10

A one-cup serving of cooked kidney beans provides:11

• Calories: 225
• Protein: 15.3 grams (g)
• Carbohydrates: 40.4 g
• Fiber: 13.1 g
• Fat: <1 g
• Folate: 230 micrograms (mcg) or 58% of the Daily Value (DV)
• Vitamin B6: 0.212 milligrams or 12% of the DV
• Vitamin K: 14.9 mcg or 12% of the DV
• Iron: 5.2 mg or 29% of the DV
• Manganese: 0.884 mg or 38% of the DV
• Magnesium: 79.6 mg or 19% of the DV
• Potassium: 713 mg or 15% of the DV
• Selenium: 15.2 mcg or 28% of the DV
• Zinc: 1.89 mg or 17% of the DV

5. Pinto Beans 

Pinto beans are the most commonly consumed beans in the U.S. These earthy-tasting beans are an excellent source of several vitamins and minerals, and are packed with protein and fiber.

They have the highest fiber content of all the beans on this list, making them a smart choice for supporting gut health. Fiber helps keep stools regular and comfortable to pass and influences gut bacteria composition and the production of short-chain fatty acids (SCFAs).12

Bacteria in the large intestine break down the soluble fibers found in pinto beans and release SCFAs, such as butyrate, acetate, and propionate. SCFAs play essential roles in digestive health, such as regulating inflammation and acting as a primary energy source for colonocytes or the cells that line the colon. In addition to their role in maintaining digestive health, SCFAs have also been shown to have anti-inflammatory, anti-obesity, anticancer, heart-protective, and neuroprotective effects in the body.13

Here’s the nutrition breakdown for a one-cup serving of cooked pinto beans:14

• Calories: 245
• Protein: 15.4 grams (g)
• Carbohydrates: 44.8 g
• Fiber: 15.4 g
• Fat: 1.11 g
• Folate: 294 micrograms (mcg) or 74% of the Daily Value (DV)
• Thiamin: 0.33 milligrams or 28% of the DV
• Vitamin B6: 0.392 mg or 23% of the DV
• Iron: 3.57 mg or 20% of the DV
• Manganese: 0.775 mg or 34% of the DV
• Magnesium: 85.5 mg or 20% of the DV
• Potassium: 746 mg or 16% of the DV
• Selenium: 10.6 mcg or 19% of the DV
• Zinc: 1.68 mg or 15% of the DV

6. Lima Beans 

Though they’re not as popular as other beans on this list, lima beans deserve a spot on your plate. They have a mild taste and a creamy texture and are delicious served as a side dish or in pastas and soups.

Lima beans provide a variety of nutrients, including magnesium, potassium, and fiber, all of which are important for heart health. Magnesium and potassium are involved in blood pressure regulation, and fiber helps promote healthy cholesterol levels by decreasing cholesterol absorption in the digestive tract and increasing its excretion.15

Studies show that regularly enjoying beans rich in heart-health-promoting nutrients could help reduce your risk of heart disease. A 2019 review of 28 studies found that, compared to people with the lowest intake levels, people who consumed the most beans had a 9% and 10% reduced risk of high blood pressure and coronary heart disease, respectively.16

One cup of cooked lima beans contains:17

• Calories: 209
• Protein: 11.6 grams (g)
• Carbohydrates: 40.1 g
• Fiber: 9.01 g
• Fat: <1 g
• Folate: 44.2 micrograms (mcg) or 11% of the Daily Value (DV)
• Vitamin C: 17.2 mg or 19% of the DV
• Thiamin: 0.238 mg or 20% of the DV
• Vitamin B6: 0.328 mg or 19% of the DV
• Iron: 4.16 mg or 23% of the DV
• Manganese: 2.12 mg or 92% of the DV
• Magnesium: 126 mg or 30% of the DV
• Potassium: 969 mg or 21% of the DV
• Zinc: 1.34 mg or 12% of the DV

Beans to Limit

Though there are a number of healthy and delicious beans to choose from, some bean-based products tend to be high in ingredients such as added sugar and salt, which should be limited to promote overall health and reduce disease risk.

Baked Beans 

Baked beans is a popular side dish commonly enjoyed with barbecue, hamburgers, and hotdogs. While they’re undoubtedly delicious, most baked bean products are very high in added sugar, which can harm health if overconsumed.

A one-cup serving of  Bush’s Country Style Baked Beans contains 15 g of added sugar, which equates to nearly four teaspoons. Because diets high in added sugar have been linked to health issues such as obesity, diabetes, and liver disease, the American Heart Association recommends limiting added sugars to no more than 6% of calories per day, which equates to six and nine teaspoons of added sugar for women and men, respectively.18

When purchasing baked beans, opt for lower-sugar options whenever possible or make your own baked beans at home using nutritious ingredients.

Refried Beans 

Refried beans is a bean dish commonly made with cooked and mashed pinto beans. Though tasty, refried beans are usually high in salt.

For example, a one-cup serving of Ortega Refried Beans contains a whopping 1,260 mg of sodium, which exceeds 50% of the Daily Value (DV) for sodium. While your body needs sodium, which is naturally found in some foods, most people’s diets are too high in added salt. Consuming too much added salt could increase your risk of developing certain health conditions, such as high blood pressure and kidney disease.

The current DV for total sodium intake from all sources is set at 2,300 mg per day, which equates to about one teaspoon of salt. The average American consumes about 3,400 mg of sodium per day, far exceeding sodium limit recommendations.19

If you’re a fan of refried beans but want to limit your salt intake, choose low-sodium refried bean products or try making your own low-salt version of refried beans at home.

A Quick Review

Beans, such as navy beans, pinto beans, garbanzo beans, and lima beans, are rich in nutrients like protein, fiber, magnesium, and folate.

Studies show that regularly enjoying beans as part of a nutritious diet could help improve your diet quality and even lower the risk of common health conditions like heart disease and obesity.

Though most beans make a nutritious choice, it’s best to prioritize plain bean products, like dried and unflavored canned beans, and limit your intake of products that contain high amounts of added sugar and salt, such as refried beans and baked beans.

Health.com