The 7 Healthiest Beans to Eat, According to Dietitians

1. Healthiest Beans

Beans are not only a staple in many diets but also a nutritional powerhouse packed with essential nutrients. Dietitians often recommend incorporating various beans into your diet for their health benefits. Here are seven of the healthiest beans recommended by dietitians.

2. Lentils: The Nutritional Powerhouse

Lentils are rich in plant-based chemicals called polyphenols, known for their anti-inflammatory and antioxidant properties. They are also a great source of protein, fiber, and essential minerals, making them a favorite among health-conscious individuals.

3. White Beans: Versatile and Nutrient-Rich

White beans come in various types, each offering its unique size and flavor profile. They are incredibly versatile and can be used in a wide range of dishes, from soups and stews to salads and dips. White beans are known for their high fiber content, which supports digestive health and helps regulate blood sugar levels.

4. Black Beans: A Nutrient-Dense Option

Black beans are packed with nutrients, including antioxidants, vitamins, and minerals. They are a popular choice for many dishes due to their rich, earthy flavor and creamy texture. Incorporating black beans into your diet can provide a significant boost of protein and fiber, promoting satiety and supporting overall health.

5. Chickpeas: A Staple in Many Cuisines

Chickpeas, also known as garbanzo beans, are a staple in many cuisines worldwide. They are incredibly versatile and can be enjoyed in various forms, including roasted, mashed, or pureed into hummus. Chickpeas are rich in protein, fiber, and essential nutrients, making them an excellent addition to a balanced diet.

6. Pinto Beans: High in Fiber and Flavor

Pinto beans are among the most commonly consumed beans and for good reason. They are rich in fiber, with just a half-cup serving providing more than 28% of your daily fiber needs. Pinto beans are delicious in dishes like chili, soups, and salads, adding both flavor and nutritional value.

7. Red Kidney Beans: Rich in Iron

Red kidney beans are not only flavorful but also a good source of plant-based iron. They are commonly used in dishes like rice, chili, and bean stews, adding both texture and nutritional benefits. Incorporating red kidney beans into your diet can help boost your iron intake and support overall health.

8. Lupini Beans: A Protein Powerhouse

Lupini beans are one of the highest-protein plant foods available. With 13 grams of protein per half-cup serving, they offer nearly twice as much protein as two ounces of meat. Lupini beans are a great option for those looking to increase their protein intake while following a plant-based diet.

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