The 7 Healthiest Beans to Eat, According to Dietitians


Beans, a dietary staple in many cultures for millennia, provide a lot of nutritional value. Benefit your health in many ways thanks to their high fiber, protein, vitamin, and mineral content. Beans are a great addition to the diet for anyone hoping to improve their health, whether they are vegetarians searching for plant-based protein sources or not.

The seven healthiest beans, according to nutritionists, will be discussed here. These beans are not only delicious but also beneficial to your health because of the nutrients they contain. We’ll explore the health advantages, cooking techniques, and mouthwatering dishes that can help you incorporate beans into your diet, ranging from kidney beans to chickpeas.

Black Beans

Black beans, often known as turtle beans, are the healthiest bean option due to their high nutrient density and adaptability. It’s a great source of protein, fiber, and essential vitamins and minerals. Black beans are great for vegetarians and vegans since they are high in protein (15 grams per cup) and fiber (15 grams per cup).

Black beans are beneficial to digestive health due to their high fiber content, which encourages bowel regularity and discourages constipation. Antioxidants such as anthocyanins are abundant in black beans and have been linked to decreased inflammation and a reduced risk of chronic disease.

Make a hearty black bean soup, toss them into a salad, or stuff some tacos or burritos with them to add them to your diet.


Chickpeas, sometimes called garbanzo beans, are a popular ingredient in Mediterranean and Middle Eastern dishes because of their high nutritional value. When prepared as a cup, they provide about 15 grams of protein, making them a fantastic plant-based protein source.

The high folate level of chickpeas makes them particularly useful for pregnant women and aids with overall cell health. They also have manganese, a mineral essential for strong bones and speedy recovery from injuries.

Many people eat chickpeas because they may be converted into a delicious and nutritious dip called hummus. Chickpeas are a great source of protein and fiber, and they may be roasted and enjoyed as a crunchy snack or added to soups and stews.

Kidney Beans

Named such because of their resemblance to a human kidney, kidney beans are a healthy addition to any meal plan. About 15 grams of protein may be found in one cup of cooked lentils, making them a great vegan protein source.

These beans are a good source of many nutrients, such as folate, iron, and potassium. Folate is necessary for the creation of DNA and cell division, making it a vital nutrient for general well-being.

The smooth texture and mild flavor of kidney beans make them a popular ingredient in chili recipes. You can use them in salads, wraps, and veggie burgers to add protein and a delicious flavor.


Brown, green, and red lentils, among others, are a mainstay in many cuisines around the world. Each cooked cup of these beans has roughly 18 grams of protein, making them an excellent source of plant-based protein.

Lentils have a lot of fiber, which is good for your digestive system and your blood sugar. They are also a great option for vegans and people with iron deficiency anemia due to their high iron content.

Lentils are a versatile ingredient that may be used to make meatless dishes like lentil-based meatballs or in place of meat in soups, stews, and curries. Because of their adaptability, lentils are a great food to include in any diet.

Pinto Beans

Delicious and healthful, pinto beans are a staple in Mexican and Southwestern cooking. Per cooked cup, they provide about 15 grams of protein and 15 grams of fiber, making them a great option for people trying to boost their protein consumption and/or enhance their digestive health.

Folate, magnesium, and potassium are just a few of the vitamins and minerals that can be found in abundance in pinto beans. Potassium controls blood pressure, whereas magnesium supports healthy muscle and neuron function.

Pinto beans are a staple ingredient in many Mexican and American recipes. They can also be used to improve the taste and nutritional value of salads, rice bowls, and casseroles.

Navy Beans

Small and oval in shape, navy beans (or white beans) are a nutritious and flexible legume. About 15 grams of protein can be found in one cup after being cooked, making them a great vegan option.

Thiamine, a B vitamin necessary for proper energy metabolism and neurological function, is abundant in these beans. In addition to their protein content, navy beans are a good source of fiber, which helps with digestion and makes you feel full faster.

Classics like baked beans often feature navy beans, but you can also puree them to use as a thickener in dips and soups. You can increase the healthfulness of casseroles and salads by adding some navy beans.

Adzuki Beans

Adzuki beans, a common ingredient in Asian cooking, are a little red bean with a mildly sweet taste. While their protein content (around 8 grams per cooked cup) is lower than that of certain other beans, they more than make up for it in other ways.

Antioxidants like anthocyanins and flavonoids are plentiful in these beans and aid in the body’s fight against oxidative stress and inflammation. In addition, they have a lot of folate, which is good for your health in general.

Adzuki beans are frequently used in East Asian desserts, especially those made with red bean paste. However, you may still enjoy their health advantages without the extra sugar by including them in savory foods like stews and rice dishes.


The nutritional value and culinary flexibility of beans make them a fantastic supplement to any diet. Dietitians recommend the seven bean varieties listed in this article as some of the healthiest options. These are black beans, chickpeas, kidney beans, lentils, pinto beans, navy beans, and adzuki beans.

These beans are a good source of protein, fiber, and critical vitamins and minerals, all of which contribute to improved digestion, regulated blood sugar, and general well-being. Whether you like smooth dips, crunchy nibbles, or hearty stews, it’s simple to incorporate them into your diet.

So whether you’re vegetarian or not, you should incorporate these healthy beans into your diet and enjoy the great health benefits.

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