Americans fall short of the 2020-2025 Dietary Guidelines for Americans' recommendation of 1 1/2 cups of beans per week for non-vegetarians and 3 cups for vegetarians. All beans are healthful, but we chose several for their variety and nutrient profile.
Polyphenols in lentils are antioxidants and anti-inflammatory. Polyphenol consumption reduces the risk of diabetes, heart disease, and several cancers.
There are several white bean cultivars with different sizes and flavors. The most prevalent are cannellini, butter, navy, and Great Northern beans.
Black beans are nutritious in vitamins, minerals, and antioxidants. They contribute protein and fiber to any diet, especially plant-based, flexitarian, vegan, vegetarian, or gluten-free.
Chickpeas (garbanzo beans) are versatile. They can be roasted, pan-fried, smashed, eaten cold, pureed into hummus, or ground into flour for dough, pasta, and baked items. Add them to your diet to ease constipation due to their high fiber content.
For good reason, pinto beans are the most popular beans. With 8 grams of fiber per 1/2-cup serving, they provide 25% of your daily fiber (depending on age and gender) and 33% of your daily folate.
Red kidney beans—popular in chili, rice, and stewed bean dishes—provide plant-based iron. Depending on age and gender, they provide 14 to 33% of the recommended requirement at 2.6 milligrams per 1/2-cup serving.
Lupini beans are one of the greatest sources of protein, with 13 grams in a 1/2 cup meal. Lupini beans come in snack packs, giving them a portable high-fiber, protein-rich snack.