Which Beans Are the Healthiest?

Legumes to love!

Beans – perhaps because of their gassy reputation – don’t always get a lot of love.

The truth is, beans are healthy, delicious and incredible inexpensive. As a complex carbohydrate, beans fall into the “good carb” category. Moreover, they’re a great source of fiber, antioxidants and protein. They truly are a powerhouse food.

But it doesn’t stop there. Researchers at Michigan State University reviewed 25 years of bean research and found that beans help people fight a whole slew of chronic diseases including cancer, heart disease, obesity and diabetes.

It all begs the question: Which beans are the healthiest?

There’s no easy answer; each bean brings something different to the table. But, in general, nutrition experts agree that the following beans are among the best:

  1. Soybeans. These beans are a great source of protein and contain high levels of heart-healthy essential fatty acids, fiber, vitamins, minerals and more. Soybeans are often used as a meat alternative or for soy milk and soy cheese.
  2. Lentils. These beans are high in dietary fiber, folate, manganese, iron, protein, potassium and more. As an added benefit, lentils have been shown to help your cardiovascular system by lowering bad cholesterol, increasing energy and stabilizing blood sugar levels. These hearty beans are often used for soups and stews.
  3. Black beans. I love black beans; they’re very popular in Mexican dishes. Beyond being delicious, they’re a good source of folate, protein, dietary fiber, manganese, magnesium, vitamin B1, iron and more. They may even help lower the risk of heart attack – and are very high in antioxidants.
  4. Kidney beans. Rich in flavor, kidney beans contain lots of folate, protein, dietary fiber, manganese, iron, phosphorus, magnesium and more. Kidney beans may also lower your heart attack risk, increase energy, stabilize blood sugar levels – and even improve your memory!
  5. Navy beans. Navy beans got their name from being a staple food for the U.S. Navy. And, with tons of fiber, protein, folate, manganese, vitamin B1, iron and more, it’s easy to see why. They’re typically used to make baked beans but are also great in soups and chili.

Whether you opt for canned or dried beans, there isn’t a huge nutritional difference. However, pay attention to the amount of sodium in canned beans.

And, if you’re concerned about the “explosive” side effects of beans, try adding cilantro, turmeric, rosemary, fennel or anise to your beans. These spices may help curb the unwanted flatulence.

The bottom line: Beans, beans in a pot. The more you eat, the more you… start eating a balanced, nutritional diet. Beans are a great and inexpensive way to improve your diet.

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  1. Another tip for reducing gas when using dried beans. Soak them overnight, rinse really well, soak for another hour, rinse really well. Then when you’re cooking, skim off as much foam from the water as you can. This won’t prevent all gas, but it makes a huge difference.

    How do I know? I used to cook for a vegetarian household of up to 20 people. When 20 people eat beans all at the same time, reducing gassiness becomes a serious matter.

  2. Too bad I absolutely loathe beans. I sometimes try them again when mom makes chilli or something of the sort, but so far all tries have been in vain. Never liked them, probably never will.

  3. I love beans. Black beans and rice (or red beans and rice) with a little sausage is wonderful. A simple soup made with navy beans is nice in the winter. Lentils with Indian spices makes dal.

    They are so versatile in cooking.

    Though I prefer working with the dried beans as long as I have time to fiddle with them. Every time I open a can of beans and see that gelatinous liquid around them, I get a bit of a ‘yuck’ feeling. I rinse and rinse until they look normal. But I still wonder what that liquid was. It’s a lot thicker than water.

  4. christopher says:

    im eating lentil-kidney-navy beans-also chili beans a few times a week.i can see how my diet is working well with these.this article confirms what good ive been doing to my daily diet.thanx.

  5. As a guy who loves his testosterone, I steer clear of soy beans, soy bean curd (tofu), and all of the other “raw” soy-based food products like soy milk and the “textured soy protein” used in meat substitutes. There is an estrogen-mimicking hormone in there that could mess-up your manliness (or worse). In Canada one great meat alternative is President’s Choice Portabello Swiss burgers made with portabello mushrooms !

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