What Are the Healthiest Beans to Eat?

Walk down the bean aisle at the grocery store, and it’s easy to feel overwhelmed. Black, kidney, pinto, navy, lentils, and even soybeans all have a variety of benefits. 

We really can’t go wrong with beans, but some stand out more than others when it comes to protein, fiber, and essential nutrients. 

So, how do we sort through all those choices? Here’s a guide to the healthiest beans and what each one can bring to our meals.

Best Beans for Better Health

Beans’ nutrition makes them one of the most versatile and valuable staples to keep in our kitchens. They’re naturally rich in plant-based protein, loaded with iron, and packed with slow-digesting carbohydrates that provide lasting energy. 

The real star, though, is the fiber in beans. Just one cup of cooked beans can deliver more than half of our daily fiber needs, supporting our digestion, heart health, and even blood sugar levels.

Beyond protein and fiber, beans are also full of micronutrients like folate, magnesium, potassium, and polyphenols. 

These compounds act as antioxidants, helping to reduce inflammation and support long-term health. Really, it’s no wonder beans are beloved in so many cuisines.

Best Beans for Protein

Now, if we’re talking about protein, soybeans take the cake. Unlike most other plant-based proteins, they’re a complete source. They contain all nine essential amino acids our bodies need, but can’t produce on their own. 

That’s why foods like edamame, tofu, and tempeh are especially popular among vegetarians and vegans.

That said, we can’t count out other varieties. Lentils, black beans, and kidney beans are excellent sources of protein, too. Pairing them with grains like rice or quinoa makes the protein even more complete. It’ll create a nutrient-dense meal that’s both filling and balanced.

Best Beans for Fiber

When it comes to fiber, beans truly shine. Chickpeas, navy beans, and pinto beans are among the top contenders for digestive support. They deliver a healthy dose of soluble and insoluble fiber. 

Soluble fiber helps manage cholesterol and blood sugar, while insoluble fiber can keep our systems running smoothly.

That makes beans a great option for heart health and weight management. The slow-digesting nature of bean fiber can keep us fuller longer, reducing the urge to snack on less nutritious options throughout the day.

Choosing the Best Beans for Health

So, which are really the best beans for health? The answer depends on what you need most. 

• For protein, soybeans lead the way. 

• For fiber, navy beans and chickpeas come out ahead. 

• For blood sugar support, black beans and lentils have shown strong benefits in research. 

If you’re looking for a mineral boost, kidney beans and adzuki beans are great sources of iron and manganese.

And, of course, we don’t have to pick just one. Each bean offers something unique, and rotating different ones into our meals helps us get a variety of nutrients. 

Whether it’s lentil soup, a chickpea salad, or black bean chili, we’ll be adding fuel that’s good for our bodies in so many different ways.

Making Beans Work for You

Canned or dried, beans are easy to keep in the pantry and simple to prepare. 

Something to consider is the sodium in canned varieties. But, all we have to do is give them a quick rinse under water to remove much of the added salt. 

With dried beans, soaking them before you cook can reduce their cooking time and make them easier to digest.

And, yes, it’s true that beans sometimes cause bloating, but that doesn’t mean they’re bad for you.

Start with small portions and gradually increase your intake to give your digestive system time to adjust to the higher fiber levels. Also, pairing beans with vitamin C-rich foods like tomatoes or bell peppers may improve the absorption of their iron content.

The Healthiest Beans for Your Lifestyle

All in all, the healthiest beans are the ones we enjoy eating regularly. From black beans in tacos to lentils in curries or chickpeas roasted into crunchy snacks, our options are endless. 

When we mix different varieties into our diets, we can cover the bases on protein, fiber, and vital nutrients that support energy, digestion, and heart health.

What do you say we scoop up a few kinds on our next grocery run? Our hearts, tummies, and taste buds will thank us for it.