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Should You Eat Beans Every Day?

Beans, beans, the magical fruit. The more you eat, the more you... well, you know the rest. But seriously, are beans really all they're cracked up to be? Surely there must be such a thing as eating too many beans, right? Well, according to some experts, beans are actually one of the healthiest foods you can eat. They're packed with nutrients like protein, fiber and antioxidants, and they're relatively low in calories. Beans are also a good source of iron, magnesium and potassium. So what's the catch? There really isn't one. beans are about as close to a perfect food as you can get.

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Featured

 Black beans. Pinto beans. Cannellini. How do they stack up nutritionally?

All beans are great sources of fiber, protein, vitamins, and minerals—but each kind has nuances to its benefits.

 Sorry, Kale. Beans Are the New Nutrition Obsession.

That can of beans in the back of your pantry is becoming the new hero of the American diet. The humble bean, long a culinary bit player, has become a darling of nutritionists. High in protein and fiber, and low in fat, beans help lower blood pressure and cholesterol. Recent research suggests that eating beans frequently can improve gut health, and might lower our risk of cardiovascular disease, obesity and colon cancer. High in iron, potassium and folate, beans are “a nutrient powerhouse,” says Amy Bragagnini, a registered dietitian in Grand Rapids, Mich., and a spokeswoman for the Academy of Nutrition and Dietetics. They are inexpensive and keep for a long time. (Yes, they also come with some less-savory side effects—more on that later.)

 The Truth About Lectins—Why Beans Have Gotten a Bad Rap

The longest-lived people in the world eat a mainly plant-based diet that, at its foundation, is centered on beans, legumes, greens, nuts, whole grains, and fruits. In the blue zones, they eat seasonally, they cook at home, and they often celebrate and dine with friends around the table. Hailing from all parts of the globe, the healthiest people in the world share a common pantry staple—beans.

Articles of Interest

Green beans: why pulses are the eco-friendly option for feeding – and saving – the world

Just as they are good for us, beans, lentils and peas are also good for the environment. As they work with bacteria that convert atmospheric nitrogen into useful ammonia or nitrates, legumes actually improve soil fertility and reduce dependence on energy-intensive fertilisers. Pulses are also highly water-efficient; for each gram of protein, the average global water footprint of pulses is only 34% that of pork and 17% that of beef. Meanwhile, the carbon footprint of pulses is less than half that of winter wheat and on average 48 times lower than the equivalent weight of British beef cattle.

Are baked beans healthy?

If you're buying baked beans, it's worth keeping an eye on the salt and sugar content. On average, half a can of shop-bought baked beans can contain around 9g of sugar (10% of the daily reference intake) and up to 1.3g of salt, which is about 20% of the daily reference intake.

Are Black Beans Healthy? Here's What a Dietitian Says

Black beans are a delicious, healthy way to add plant power to your diet. Here we break down the nutrition, health benefits and pros and cons of eating black beans.

Are Canned Beans Healthy? What You Need to Know, According to RDs

All in all, canned beans are just as healthy for you as dried beans cooked at home. This is true in terms of nutrition, fiber, and protein content. The biggest difference is that canned beans can have a lot more salt. To avoid any potential issue here, make sure you buy low sodium canned beans or rinse your regular canned beans well before using them.

Are Lectins Bad For You? The Truth About Lectin in Beans

Beautiful beans! These little legumes really don’t get the credit they deserve. They’re affordable, packed with cruelty-free protein, rich in fiber, easy to prepare, versatile and delicious! Need I say more?

Beans, Nuts And Seeds — Miracle Foods Or Menaces?

What we say is that yes, lectins can cause digestive or other ills. And yes you need to cook your beans before consuming them. But don't eliminate foods that are on the whole beneficial because they could be problematic under the wrong circumstances.

Five reasons why beans are magical after all

Studies have shown that pulses, the food group that includes beans, lentils and peas, improve your body's ability to burn calories and fat, which may be the missing link to helping you slim down.

Power-packed Proteins All About Beans

Beans are considered a “superfood” because they are one of the most nutritious foods you can eat. As a result of their high fiber content, beans help to protect against diabetes, cardiovascular disease, and maybe even some cancers. The soluble fiber in beans can help to lower the harmful LDL-cholesterol, and help to regulate blood sugar levels.

Secrets of soil-enriching pulses could transform future of sustainable agriculture

From lentils to chickpeas, and even the humble baked bean, pulses are perhaps best known as an alternative, plant-based source of protein. These plants are environmental heroes: they work together with soil microbes to “fix” nitrogen from the air, enriching the soil with nutrients to allow them to thrive.

Should You Soak Nuts, Grains, and Beans?

Is it true that soaking these foods boosts their nutrient values? We asked a nutritionist for the low-down, plus tips on how to soak nuts, grains, and legumes like a pro.

Spill the Beans: Are They Healthy Or Not?

You probably remember that little chant that was popular among second graders, at least at my elementary school. It lightheartedly reminds us of the cardiovascular benefits of eating legumes… among other things! Turns out that there may be some truth in the old nursery rhyme. While it’s true that beans contain certain heart-healthy benefits (and on the downside, yes, they can cause flatulence as well), the health benefits of beans are not quite so cut and dried.

The Benefits of Black Beans Will Blow You Away

There may be something tricky when it comes to preparing and eating black beans and legumes in general. As nutritious as they are, legumes reportedly also contain anti-nutrients. I know this sounds scary, but hear me out before you decide to avoid legumes like the plague. These anti-nutrients found in legumes may interfere with digestion and the absorption of other nutrients.

The Case Against Beans and Other Foods Containing Toxic Lectins

It’s nature’s ingenious way of keeping natural enemies like fungi and insects at bay. Unfortunately, some of these glycoproteins may also cause trouble in humans. Lectins were first discovered in castor bean casings, which contain the lectin ricin. Ricin is so toxic that a dose the size of a few grains of salt can kill an adult if injected or inhaled.

The Key to the Best, Most Luscious Beans and Rice

Just take your time. This recipe from Mashama Bailey of the Grey in Savannah, Ga., calls for simmering black beans low and slow with a smoky ham hock. Serve over rice for a mood-lifting meal that’s even better the next day.

The Problem with Plant Proteins: Grains, Beans, Nuts and Seeds

Grains, beans, nuts and seeds are all seeds. Rich in complex carbohydrates and fiber, they form the base of most healthy food pyramids. Yet grind grain into flour and suddenly you have a dangerous powder called “refined flour” that is supposed to be avoided like the plague. Gluten intolerance, soy, corn, and peanut allergies are on the rise. What’s going on here?

You Can Actually Poison Yourself If You Eat Undercooked Beans

When you get a package of dry beans examine the cooking instructions on the side. Most likely they’ll stress that after you’ve soaked your beans in water for an hour or two, you should discard the water before cooking the beans very, very well. That’s not just a culinary tip. Undercooking your beans can cause extreme, painful, and occasionally long-term reactions. What you’re trying to remove with the soaking and kill with the cooking is a compound called lectin. It’s present in most beans, but especially in kidney beans.

Resources

9 Reasons You Should Eat More Beans

From a boost in fiber to lower cholesterol, don't miss out on all that legumes have to offer.

11 Health Benefits Of Beans

Beans provide myriad health benefits, and they fit into several different food groups: Although they are rich in complex carbs like breads and starches, as a plant-based food, they feel right at home in the vegetable group, offering an array of vitamins, minerals and antioxidants, like their veggie companions. They can also hold their own in the protein group, supplying protein aplenty. Unlike some other members of this group, beans provide little to no fat and are cholesterol-free. In fact, beans actually lower cholesterol and triglyceride levels instead of potentially causing them to increase, as some animal proteins have been shown to do.

11 Unexpected Sources of Protein That All Good Vegetarians Know About

Lentils, garbanzo beans, black beans, kidney beans, pinto beans, etc. Beans are versatile, filling, and easy to make in a variety of different ways. You can add beans to a salad, make a soup, (lentil and three bean vegetarian chili are two of my favorites), you can eat them as a side dish. Beans are used widely in Indian cooking. There are so many options. Pretty much all you need to add are spices and veggies (I like adding red onion, cilantro, and avocado) and you’ve got a satisfying meal! (One cup of cooked lentils has eighteen grams of protein.)

5 Health Benefits of Beans—and 5 Surprising Risks

Beans are nutritional powerhouses packed with protein, fiber, B vitamins, iron, potassium, and are low in fat; but this mighty food can also pose potential health risks.