What Are the Healthiest Beans to Eat?

Looking for some of the healthiest beans to add to your diet? Well, there are a few that are considered a powerhouse of foods, as they are loaded with essential nutrients and antioxidants, beneficial for healthy living.

Beans are full of fiber, complex carbohydrates and antioxidants, and are one of the best sources of vegetarian protein. They consist of a variety of minerals and vitamins and also help reduce risk of certain diseases such as diabetes, heart attack, cancer, and stroke as well. The potential health benefits of beans include reducing blood sugar levels, cholesterol, providing protein, and more.

There are a variety of beans to choose from and to help you choose the best one, below we’ve listed some of the healthiest beans and their benefits.

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Top healthiest beans to try

Here are five of the healthiest beans to add to your everyday diet:

#1 Chickpeas

Chickpeas, also known as garbanzo beans, are one of the healthiest beans to add to your diet. They are loaded with essential nutrients and offer a good amount of fiber as well.

Chickpeas can be added to salads, consumed as a healthy roasted snack, or can be used to make hummus.

One cup of cooked chickpeas consists of 12.50 grams of fiber, 14.53 grams of protein, and 4.74 mg of iron.

The health benefits of chickpeas include:

• Reducing the risk of cancer and heart disease
• Maintaining blood sugar levels
• Aiding in digestion
• Managing cholesterol levels
• Promoting stronger bones
• Boosting mental health

Chickpeas are one of the healthiest beans. (Photo via Pexels/Mike)

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#2 Black beans

Black beans or turtle beans are also among the healthiest beans that are often used in Central and South American cuisines. They are a staple ingredient in burritos, beans, and rice dishes, and contain plenty of nutrients.

One cup of cooked black beans consists of 15.00 grams of fiber, 15.24 grams of protein, and 3.61 mg of iron.

The health benefits of black beans include:

• Promoting healthy bones
• Regulating blood pressure
• Reducing the risks of diabetes
• Preventing heart disease and cancer
• Promoting weight loss

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#3 Soybeans

Soybeans are also one of the healthiest beans commonly consumed in Asia in different forms. It's considered one of the most important beans in the world and offers the best vegetable protein.

One cup of cooked soybeans consists of 31.3 grams of protein, 14.4 grams of carbs, 296 calories, 15.4 grams of fat, 10.3 grams of fiber, and more. Soybeans are also loaded with folate, iron, vitamin B2, manganese, and phosphorous.

The health benefits of soybeans include:

• Easing menopause symptoms
• Improving bone health
• Reducing the risks of cancer
• Relieving sleep disorders
• Managing diabetes
• Improving blood circulation

Soybeans offer the best vegetable protein. (Photo via Pexels/Polina Tankilevitch)

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#4 Navy beans

Also known as haricot beans, navy beans are the highest in fiber and are one of the healthiest beans to consume.

They got their name from their use in American Navy kitchens. Navy beans are a good source of several nutrients, including vitamin B and potassium, and are a staple in vegetarian diets. They are protein-rich and high in carbohydrates.

One cup of cooked navy beans consists of 19.10 grams of fiber, 4.30 mg of iron, 14.98 grams of protein, and more.

The health benefits of navy beans include:

• Reducing cholesterol
• Reducing the risks of metabolic syndrome
• Improved cholesterol levels
• Promoting heart health
• Improving cognitive functions

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#5 Green beans

A staple in households across the country, green beans are low in calories and offer several health benefits. They are loaded with vitamins C, A, and K, flavonols, fiber, kaemferol, and more.

Hundred grams of green beans consists of 31 calories, 7 grams of carbohydrates, 1.8 grams of protein, 0.2 grams of fat, and more.

The health benefits of green beans include:

• Promoting brain health
• Improving bones
• Managing blood sugar level
• Preventing cancer
• Improving heart health
• Promoting gut health

Green beans are low in calories. (Photo via Pexels/André Beltrame)

So, now that you know about some of the healthiest beans, add them to your diet to reap their physical and mental benefits. You can add the aforementioned beans to your favorite recipes, cook them with other vegetables, or replace meat with these protein-rich beans.

However, before you make any changes to your diet, consult a doctor to avoid allergic reactions, especially if you are on any type of medication.