The Healthiest Beans For Your Health, According To A Dietitian

The Healthiest Beans For Your Health, According To A Dietitian :- Beans are the seeds of some plants in the Fabaceae family that can be eaten. You can eat a lot of healthy foods, but black beans, garbanzo beans, and green beans are some of the best. Many people today don’t get enough fiber, magnesium, potassium, and other nutrients that are found in foods.

 

The Healthiest Beans For Your Health, According To A Dietitian

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 high in fiber, protein, folate, and other minerals. Their creamy texture and nutty flavor make them popular in soups and stews.

Regularly eating navy beans may enhance weight, blood sugar, and cholesterol levels. Their high protein and fiber content may aid weight loss and lower blood sugar and lipids.

A 2015 study indicated that overweight or obese adults who ate five cups of cooked navy beans per week for four weeks had lower waist circumference and blood sugar. Male participants had 6.5%, 11.5%, and 18% lower pulse rate, total cholesterol, and LDL cholesterol.

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

• 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 popular in the U.S. for good reason. These beans are nutritious and taste mild, earthy, and soft, making them a good match for vegetables, cereals, and animal proteins.

Black beans are rich in vitamins and minerals, including folate, a B vitamin essential for prenatal development.

They also include fiber and protein, which satisfy hunger and limit calorie consumption. Studies demonstrate that eating beans may help you lose weight. A 2023 study of 15,185 U.S. adults found that those who regularly ate legumes like black beans had lower BMIs, slimmer waists, and less weight gain over a decade than those who didn’t. Non-users gained 23.5% more weight over 10 years than moderate-to-high legume consumers.

A one-cup serving of cooked black beans contains:

• 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

 

Also See :- Best Health Benefits Of Chayote

3. Garbanzo Beans 

Curry, hummus, salads, and soups use chickpeas.

Protein, fiber, potassium, and magnesium in garbanzo beans may help maintain weight, heart health, and blood sugar. Potassium and magnesium regulate blood pressure, while fiber, protein, and magnesium may assist manage blood sugar.

Garbanzo bean and hummus users have higher intakes of fiber, good fats, folate, magnesium, potassium, and iron than non-consumers, according to research.

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

• 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

Popular chili and rice recipes use kidney beans. These soft, mildly sweet beans are rich in fiber, folate, protein, magnesium, manganese, and potassium.

Studies show that kidney beans’ starches are highly resistant to digestion, making them less likely to raise blood sugar than white bread or pasta. They are also high in protein and fiber, which regulate blood sugar. According to a 2022 study, kidney beans have a low glycemic index of 32.47 to 52.99.

People with and without diabetes can maintain healthy blood sugar levels by eating fiber- and protein-rich, complex carbohydrate sources like kidney beans.

Pulses, particularly kidney beans, improved fasting blood sugar, fasting insulin, and HbA1c in type 2 diabetics, according to a 2023 review of 28 research.

A one-cup serving of cooked kidney beans provides:

• 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 dominate U.S. bean consumption. These earthy-tasting beans are high in protein, fiber, and vitamins and minerals.

They’re a good gut health choice because they have the most fiber on this list. Fiber regulates gut flora and short-chain fatty acid synthesis and keeps feces regular and comfortable.

The large intestine bacteria break down pinto bean soluble fibers and release SCFAs such butyrate, acetate, and propionate. SCFAs regulate inflammation and provide energy to colonocytes, which lining the colon. SCFAs have anti-inflammatory, anti-obesity, anticancer, heart-protective, and neuroprotective properties in addition to digestive health.

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

• 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 less popular than other beans on this list, lima beans should be on your meal. They taste mild and creamy and are great in pastas, soups, and sides.

Lima beans provide heart-healthy magnesium, potassium, and fiber. Magnesium and potassium regulate blood pressure, and fiber reduces cholesterol absorption and increases excretion after digestion.

Regularly eating beans with heart-healthy components may lower heart disease risk, according to research. The highest bean consumption reduced the risk of high blood pressure and coronary heart disease by 9% and 10%, respectively, according to a 2019 evaluation of 28 research.

One cup of cooked lima beans contains:

• 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

There are many tasty and healthy beans to choose from. However, some bean-based goods have a lot of added sugar and salt, which you should try to avoid if you want to be healthier overall and lower your risk of getting sick.

 

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