8 Healthiest Beans to Add to Your Diet

Love legumes? Save this list of the healthiest beans! Beans and their legume cousins ​​are largely unknown booby heroes.

beans says Krista Maguire, RD, CSSD, Beachbody’s director of nutrition.

“They contain fiber and plant-based proteins, which can help you feel full and satisfied,” she explains. “Plus, it’s rich in iron, magnesium, and folic acid,” all essential micronutrients.

It is also affordable and versatile. You can use the beans in stews, casseroles, and stir-fries. You can also mix it into soups or a creamy dip.

Learn about all of your legume options.

Fun fact: All legumes are legumes, but not all legumes are legumes. Legumes are plants that produce seeds or fruit inside a pod. This category of vegetables includes beans, chickpeas, lentils, peanuts, and peas, among many others.

“They all have their star power,” McGuire says.

Here’s what you need to know about each of the healthiest types of beans.

1. Hummus

Hand holding a bowl of chickpeas

For every half a cup of these Cooked legumes, you will get:

  • 135 calories
  • 7 grams of protein
  • 2 grams of fat
  • 22 grams of carbohydrates
  • 6 grams of fiber

Hummus can do so much more than make delicious chickpeas.

These legumes are “very flexible in terms of flavour,” says Dana Huns, PhD, MPH, RD, a senior dietitian at the University of California, Ronald Reagan Medical Center.

They’re firm enough to add to salads or bake in the oven for a little crunchy dessert, she adds.

For a new way to enjoy it, try cooked hummus or Roasted chickpeas with maple chai.

2. White beans

White beans are impressively versatile. Sure, you can add them to soups and chili, but try something out of the box.

Meatballs with mushrooms and white beans She is a surprisingly meaty vegetarian option, and that White beans, chickpeas, roasted red peppers It will change how you view the decline.

enjoy your Half cup serving White beans in any of these recipes are for:

  • 125 calories
  • 9 grams of protein
  • 0 grams of fat
  • 22 grams of carbohydrates
  • 6 grams of fiber

It’s tempting to eat more dishes, stick to a ½ cup serving of beans when adding legumes to your diet.

McGuire warns that eating too much quickly “can cause some discomfort to those who are not used to eating a lot of fiber, or beans in particular.”

3. Black beans

Don’t be afraid to buy in bulk. Dried black bean bags are inexpensive, and preparing them is not as difficult as you might think.

“If you have time to soak them overnight, this is the traditional way to prepare dried beans,” Hunnes explains.

Once soaked for 24 hours and drained of water, boil or simmer until tender.

It’s not a deal breaker if you don’t have time to suck it up, though. Just rinse and let it boil.

Half a cup of black beans Progress:

  • 113 calories
  • 8 grams of protein
  • 0 grams of fat
  • 20 grams of carbohydrates
  • 8 grams of fiber

Try black beans that are full of fiber Corn and black bean salad, or throw some at your Chicken burrito bowl To stay full for hours on your busiest days.

Black beans are also an excellent way to do this Assemble a salad.

4. Red kidney beans

Red beans in a bowl on the table.

“All types of beans are incredibly healthy,” Hunnes says, but kidney beans might be at the top of the list if you try to sort them out.

That’s because “the darker the bean, the more natural the healthy plant nutrients (phytonutrients) are,” she explains.

These beans hold up well Turkey or vegan hot pepper Recipes powerful enough to set and forget in slow cooker.

(Use only canned or precooked beans in slow cooker meals; these beans Should Boil before eating.)

dish yourself a Half a cup beans for:

  • 113 calories
  • 8 grams of protein
  • 0 grams of fat
  • 20 grams of carbohydrates
  • 7 grams of fiber

5. Lentils

If you prioritize protein, look no further than these legumes.

Lentils “pack a huge amount of nutrients in such a small package, often with just a little more,” McGuire says. protein of beans.”

Take half a cup for:

  • 115 calories
  • 9 grams of protein
  • 0 grams of fat
  • 20 grams of carbohydrates
  • 9 grams of protein

Try them in a file rainbow lentil bowl or Lentil and lemon salad A filling meal all year round.

Once the temperature drops, cuddle a bowl of Lentil Soup for a healthy rest.

Preparing these recipes is easy because lentils don’t take as long to cook and often don’t need to be soaked before cooking like beans do, McGuire adds.

6. Soybean

You may have heard that plant protein is not a “complete” protein, which means that it does not contain all nine essential amino acids.

However, soybeans are a complete protein.

We love filling edamame with cherry tomatoes and Parmesan cheese as cabbage An easy-to-prepare midday snack.

Put peeled edamame in salads or use as lids for cereal bowls. That’s not all.

“They can be roasted to a crunchy, peanut-like texture” as an addictive snack, Hunnes says.

You can also mix it with a little oil and salt for a spin on traditional hummus. ½ cup peeled edamame will deliver:

  • 94 calories
  • 9 grams of protein
  • 4 grams of fat
  • 7 grams of carbohydrates
  • 4 grams of fiber

7. Bento Beans

Dried pinto beans in bowl and spoon

Chili pepper It’s a classic preparation for this legume, but there are plenty of delicious ways to enjoy bento even when the weather is hot.

Bentos make great Homemade fried beans and add weight to Quick salads for lunch. just Half cup serving Support your meal with:

  • 123 calories
  • 8 grams of protein
  • 1 gram of fat
  • 22 grams of carbohydrates
  • 8 grams of fiber

Don’t be afraid to go for the canned versions, too.

“I highly recommend them if you don’t have time to prepare your own dried beans,” Hunnes says.

If possible, choose low-sodium or salt-free canned beans, but otherwise, you can rinse them before eating, she adds.

8. Peas

You’ve probably walked these lesser-known legumes in the grocery store hundreds of times – make this the time you add them to your cart.

“It’s these green and yellow peas that are often used to make pea protein powder,” McGuire explains, which means they’re a good source of plant-based protein.

In serving half a cup, are packing:

  • 116 calories
  • 8 grams of protein
  • 0 grams of fat
  • 21 grams of carbohydrates
  • 8 grams of fiber

Looking for more specialized nutrition information? head over to and learn how to eat healthy for the long term with the help of our two nutrition programs, 2B mentality And Fix part.

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Written by Joseph

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