The Power of Pulses: 5 Healthiest Beans to Eat (and How to Enjoy Them)

Beans, those humble legumes, are nutritional powerhouses packed with fiber, protein, vitamins, and minerals.¹ They’re a staple in healthy diets worldwide, but with so many varieties, which are the healthiest? Nutritionists often highlight these five beans for their exceptional benefits and versatility:

1. Lentils: Tiny Powerhouses of Fiber and Protein²

• Health Benefits: Lentils are rich in soluble and insoluble fiber, promoting digestive health and lowering cholesterol.³ They’re also a great source of plant-based protein, iron, and folate.⁴
• How to Enjoy Them: Lentils cook quickly and easily, making them perfect for soups, stews, salads, and even veggie burgers.⁵ Try a hearty lentil soup, a lentil salad with roasted vegetables, or lentil dal.
• Nutritional Highlight: High iron content, essential for energy production.⁶

2. Black Beans: Antioxidant-Rich and Heart-Healthy⁷

• Health Benefits: Black beans are loaded with antioxidants, particularly anthocyanins, which have anti-inflammatory properties and may protect against chronic diseases.⁸ They’re also high in fiber, protein, and folate.⁹
• How to Enjoy Them: Black beans are a staple in Mexican and Latin American cuisine.¹⁰ Use them in burritos, tacos, chili, or black bean burgers.¹¹ They also make a delicious addition to salads and soups.¹²
• Nutritional Highlight: High antioxidant content, contributing to cellular health.¹³

3. Chickpeas: Versatile and Gut-Friendly

• Health Benefits: Chickpeas are rich in fiber, protein, and manganese, supporting digestive health and bone health.¹⁴ They’re also a good source of folate and iron.¹⁵
• How to Enjoy Them: Chickpeas are incredibly versatile.¹⁶ Enjoy them as hummus, roasted chickpeas, in salads, soups, stews, or even blended into smoothies.
• Nutritional Highlight: High fiber content, promoting satiety and digestive regularity.¹⁷

4. Kidney Beans: Protein and Fiber for Blood Sugar Control¹⁸

• Health Benefits: Kidney beans are a good source of protein, fiber, and iron. Their high fiber content helps regulate blood sugar levels and promote satiety.¹⁹
• How to Enjoy Them: Kidney beans are a classic ingredient in chili, soups, and stews.²⁰ They also work well in salads and casseroles.²¹
• Nutritional Highlight: Excellent source of iron, important for oxygen transport.²²

5. Navy Beans: Calcium and Potassium for Bone and Heart Health

• Health Benefits: Navy beans are rich in calcium, potassium, and fiber, supporting bone health, blood pressure regulation, and digestive health.²³ They’re also a good source of folate and iron.²⁴
• How to Enjoy Them: Navy beans are often used in baked beans, soups, and stews.²⁵ They also make a creamy addition to dips and spreads.
• Nutritional Highlight: High calcium and potassium content, supporting vital bodily functions.

Tips for Enjoying Beans:

• Soak and Rinse: Soaking dried beans overnight and rinsing them thoroughly before cooking helps reduce gas-causing compounds.²⁶
• Add Flavor: Enhance the flavor of beans with herbs, spices, garlic, onions, and vegetables.
• Variety is Key: Incorporate a variety of beans into your diet to maximize their nutritional benefits.
• Canned vs. Dried: Canned beans are convenient, but dried beans are often more economical and may have lower sodium content.²⁷ If using canned, rinse them well.
• Gradual Introduction: If you’re new to eating beans, gradually increase your intake to avoid digestive discomfort.

By incorporating these nutritionist-approved beans into your diet, you can reap their numerous health benefits and enjoy delicious, satisfying meals.