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Amidst the rising wave of chronic illnesses such as obesity, diabetes, and cancer in the United States, a growing body of research underscores the idea that what we eat can significantly impact our health.
In recent years, numerous fad diets have emerged, each boasting the benefits of popular superfoods as a way to mitigate disease risks.
Dietitians, however, are placing increasing emphasis on the importance of fiber, protein, and antioxidants found in lean meats, whole grains, and a variety of fruits and vegetables. Among these, they highlight a humble yet powerful staple: beans.
Beans are available in a wide array of colors and shapes, including kidney, black, navy, lima, garbanzo, and soy varieties. With costs as low as $0.15 per serving and under a dollar per can, beans are not only affordable but also non-perishable and highly adaptable to many dishes.
Thanks to their diversity and affordability, beans can seamlessly integrate into almost any diet, budget, or taste preference, and experts assert that they offer a similar nutritional value across the board.
‘There’s no one “healthiest” bean, as they are all nutrient-dense choices. In general, beans offer plant-based protein, fiber, complex carbohydrates, folate, iron, magnesium, potassium and polyphenols,’ Caitlin Beale, registered dietitian nutritionist and owner of Caitlin Beale Wellness, told the Daily Mail.
She notes there ‘may be some variations’ between types in their exact nutrients. Soybeans, or edamame, tend to be particularly high in protein, with 18g per 3.5oz serving. A cup of cooked lima beans, meanwhile, contains about 40g of complex carbohydrates, which promote fullness and healthy blood sugar levels.
‘But overall, all beans provide nutrients considered beneficial for health,’ Beale said.
Costing as little $0.15 per serving and less than a dollar for a can, beans are shelf stable and highly versatile. Science also suggests they may reduce heart disease, obesity and cancer (stock image)
Dr Catherine Metzgar, registered dietitian and director of coaching at Virta Health, notes regular servings of beans could improve heart health, particularly cholesterol.
She points to a 2014 review published in the Canadian Medical Association Journal, which found that eating one serving of beans, lentils or chickpeas daily was associated with ‘meaningful reductions’ in LDL, or ‘bad,’ cholesterol.
‘A big reason for this comes down to the type of fiber beans contain, especially soluble fiber,’ she told the Daily Mail. ‘This type of fiber acts almost like a sponge in the digestive system. It binds to cholesterol and helps remove it from the body, which can lower LDL.’
Beans are also rich in potassium and magnesium.
Potassium is essential for optimal heart health because it regulates the electrical impulses that create a steady rhythm and helps the kidneys remove excess sodium through urine, reducing the risk of high blood pressure.
Magnesium also helps the heart’s muscle relax between beats, lowers inflammation and promotes the widening (vasodilation) of blood vessels, lowering blood pressure.
‘Beans also contain polyphenols and beneficial compounds that act as antioxidants and may help reduce oxidative stress and inflammation in the body,’ Beale said, citing a 2025 review published in the International Journal of Molecular Sciences.
Beans have also been shown to help with weight loss, largely due to their high fiber and protein content. A one-cup serving (about 170g) of cooked black beans, for example, provides around 15g of protein and fiber, which is 30 percent and 54 percent of your daily allowance, respectively.
‘The fiber slows down how quickly your body digests and absorbs carbohydrates, which helps keep blood sugar levels more stable and can reduce those midday energy crashes and cravings,’ Metzgar said.
Autumn Bates, a nutritionist who is based out of California, said in a recent YouTube video that she recently lost 15lbs of baby weight following the birth of her second child after stocking up on black beans
Additionally, protein has been shown to reduce levels of ghrelin, which experts consider a ‘hunger hormone.’
Emerging research also shows black beans in particular may increase levels of the hormone glucagon-like peptide-1 (GLP-1), which weight-loss drugs like Ozempic and Wegovy mimic.
In one 2023 study, mice put on a black bean diet saw their GLP-1 levels increase by 21.6 percent compared to rodents which were fed a high-fat diet.
Metzgar also notes the fiber in most beans may promote a well-rounded gut microbiome – the body’s network of healthy bacteria.
‘When fiber from beans is broken down by gut bacteria, it produces compounds that may help reduce inflammation and support overall heart health,’ she explains.
‘There’s not enough evidence to say one type is better for gut health. Different beans contain slightly different amounts of fiber and resistant starch, so eating a variety is likely the best approach,’ Beale said.
Metzgar notes it’s ‘also normal to experience some gas or bloating if you’re not used to regularly consuming beans.’
‘That’s a sign your gut bacteria are adapting, and these symptoms generally resolve over time,’ she added.
Beale told the Daily Mail the ‘easiest’ way to implement beans into your diet is to start small and add them to familiar foods, such as putting black beans on tacos or topping salads with chickpeas or lentils (stock image)
Beale cautions that beans can be harder for people with irritable bowel syndrome (IBS) or other gut sensitivities to tolerate, so these people should add beans to their diets slowly.
Emerging research also points toward potential anti-cancer properties in beans. ‘The strongest associations we see are with colorectal cancer,’ Metzgar said.
Recent studies show colorectal cancer, which is surging in Americans under 50, may be fueled by a lack of fiber in the diet. Fiber add bulk to stool and makes it easier to pass, preventing it from sitting in the colon for long periods of time and allowing bacteria and other dangerous contaminants to damage colon cells.
Metzgar suggests using beans as a base for dips, like hummus or black bean dip, and choosing vegetables such as carrots for dipping instead of chips
A 2023 study from researchers at The University of Texas MD Anderson Cancer Center found that participants who added a cup of navy beans to their meals each day saw increases in beneficial bacteria and a decrease in bacteria linked to colorectal cancer.
‘Beans may also indirectly lower cancer risk by supporting a healthy weight, and excess body fat is linked with increased risk of multiple cancers,’ Beale said.
However, she cautioned that research linking bean consumption to lower cancer risks is observational, ‘which means we can’t say there is a direct cause-and-effect relationship, or from studies done in animals or lab models.’
‘A more accurate takeaway is that beans are part of a high-fiber, plant-forward dietary pattern associated with a lower risk of some cancers, especially colorectal cancer,’ she added.
Beale notes the ‘easiest’ way to implement beans into your diet is to start small and add them to familiar foods, such as putting black beans on tacos or topping salads with chickpeas or lentils.
Metzgar opts for using beans as a base for dips, like hummus or black bean dip, and choosing vegetables such as carrots for dipping instead of chips.
Beale also notes canned beans should be rinsed to remove excess sodium. ‘If you’re concerned about gas or bloating at the beginning, start with small portions and increase gradually,’ she said.