What are the best beans to eat? Beans are an excellent addition to your diet. They are a great protein substitute for meat, especially for vegans or anyone on a plant-based diet. Beans are high in fiber, vitamins, and minerals that have been shown to improve digestive health, reduce inflammation, and maintain a healthy weight.
They come in various types, and each type may differ in its nutrient density. This makes some varieties more beneficial than others, and these are the types you should be eating more often.
This article shows you the best beans to eat for extra nutrition and health benefits.
You will also enjoy My Best Vegan Lentil Recipes and What Is The Best Vegan Milk?
1. Garbanzo beans
Commonly known as chickpeas, garbanzo beans are a great source of fiber and protein. They also offer reasonable amounts of folate and manganese, an essential micronutrient needed to produce enzymes and antioxidants in the body and build strong bones and connective tissues.
On the other hand, folate is essential for red blood cell formation and improved cell function.
A cup of cooked garbanzo beans contains about 1.7 milligrams of manganese which provides up to 84 percent of your daily requirements. And 282 micrograms of folate, which provides 71 percent of your everyday needs.
Other nutrients in garbanzo beans include:
- Protein: 14.5 grams
- Dietary fiber: 12.5
- Phosphorus: 28 percent of daily requirements
- Copper: 29 percent of daily requirements
- Magnesium: 28 percent of daily requirements
- Iron: 26 percent of daily requirements
- Thiamine: 13 percent of daily requirements
- Zinc: 17 percent of daily requirements
- Vitamin B6:11 percent of the daily requirement
Regular consumption of garbanzo beans has been shown to increase insulin sensitivity and regulate blood glucose levels, making them suitable for diabetes and insulin resistance.
A study that compared the effects of chickpea-based diet and wheat-based diets on insulin sensitivity over six weeks found that a single chickpea-based meal led to reduced glucose response and insulin concentration compared to a wheat-based meal.
Other benefits of garbanzo beans include early satiety, improved bowel transit, digestive health, healthy cholesterol, and weight loss.
Easy ways to incorporate chickpeas into your diet
- Add them to salads
Whether it’s a lettuce-based salad or a veggie-heavy salad, adding chickpeas is an easy way to boost your nutrient intake. They pack 13 grams of protein per cup, which is nearly half of what you need for your day and almost 60 percent of your recommended fiber intake. One cup also contains about 20 percent of your daily value for iron, plus vitamin C and manganese. Make sure you rinse canned chickpeas before using them; they tend to be high in sodium.
- Roast them with spices
Roasted chickpeas have an irresistible nutty flavor and crunchy texture. All you need is some olive oil, a little kosher salt, and your favorite spices. Coat them with cumin, paprika, red pepper flakes—whatever your favorite spices. Roasting chickpeas takes about 25 minutes at 375°F (190°C). They’re best when eaten warm or at room temperature. If you cook them too long, they will be hard and brittle.
- Make hummus
Hummus is a delicious dip made of chickpeas and tahini. If you aren’t familiar with hummus, it’s a great snack or addition to any meal. It’s flavorful, low-calorie, and filling—plus, it’s easy to make at home!
Add chickpeas, tahini, garlic, lemon juice, and olive oil to a food processor or blender. Blend until smooth. Serve with pita bread wedges or chips for dipping.
- Use them in soups
Tossing chickpeas into your favorite soup is a delicious way to start adding them to your diet. It’s also an easy way to increase fiber and protein intake, which may be especially important if you are trying to lose weight.
- Mash them as a side dish
The next time you make a dish that has mashed potatoes as a side, try swapping them out for chickpeas. Chickpeas are an excellent source of protein, meaning they’ll fill you up and leave you feeling satisfied. To make it even better, their high fiber content will help keep your blood sugar stable.
- Make a stew
Chickpeas are a great substitute for meat. Try substituting chickpeas for meat in your favorite stews, soups, and chilli. You’ll fill up faster without eating a ton of calories.
2. Black beans
Also known as turtle beans because of their hard and shiny shell-like appearance, black beans are a common ingredient in Central and South American cuisine.
They are loaded with fiber, protein, and folate but stand out because of their high levels of antioxidants.
They are also rich in other nutrients such as manganese, magnesium, and potassium.
A cup of cooked black beans contains:
- Protein: 15.2 grams
- Calories: 227
- Carbohydrates:8 grams
- Fiber: 15 grams
- Fat:9 grams
- Magnesium: 30 percent of daily requirements
- Manganese: 38 percent of the daily requirement
- Folate: 64 percent of daily requirements
- Phosphorus: 24 percent of the daily requirement
- Iron: 20 percent of daily requirements
- Thiamine (vitamin B1): 28 percent of the daily requirement
- Copper: 18 percent of daily requirements
- Potassium: 17 percent of the daily requirement
- Zinc: 1 percent of the daily requirement
The fiber in black beans can reduce total cholesterol and lower the risk for heart disease.
They also have a low Glycemic index, meaning they will not spike your blood glucose after a meal.
Eating black beans with rice has been shown to lower blood sugar levels in people with type 2 diabetes than when they eat only rice.
Black beans can also improve digestion and boost satiety, thus preventing overeating with subsequent weight loss and healthy weight maintenance.
Easy ways to incorporate black beans into your diet
Instead of the typical hummus, a few simple tweaks make it possible to serve hummus made from black beans instead of chickpeas.
Grind up some black beans with a few other ingredients (onion, garlic, cumin), shape into patties, and fry until crispy. Add toppings like lettuce and guacamole for a tasty vegetarian burger option.
- In place of rice or pasta
Rice dishes are delicious, but they are heavy on calories and carbohydrates. Try swapping rice for black beans whenever you can—it’s easy and won’t throw off your health goals. It may sound strange, but black beans are also a good alternative for Italian dishes like pasta primavera or spaghetti with red sauce; just use about 1/2 cup of cooked black beans in place of some of your favorite pasta.
- Eat with rice
Sauté chopped onion and garlic in a bit of olive oil until softened, then add cooked rice and sauté briefly before adding black beans—season with a pinch of salt and pepper, some fresh cilantro leaves, and sliced avocado.
One of my favorite ways to eat black beans is by wrapping them in tortillas, which makes for a delicious (and very filling) burrito. Of course, you can buy your tortillas or buy your own.
This is an easy way to get more beans into your diet. Soups and stews are usually hearty enough that they can support a healthy dose of beans without overpowering their flavor.
3. Pinto beans
Pinto beans are a common variety in the Southwestern United States and Northern Mexico. They are often eaten whole or mashed and fried. They are also a common filling in tostadas, burritos, and tacos in Mexican cuisine.
Pinto beans are generally high in fiber, manganese, folate, phosphorus, and protein.
A cup of cooked pinto beans contains approximately:
- Carbohydrates: 44.8 grams
- Calories: 245
- Fiber:4 grams
- Fat:1 grams
- Folate: 74 percent of the daily requirement
- Manganese: 39 percent of the daily requirement
- Phosphorus: 25 percent of the daily requirement
- Thiamine: 21 percent of the daily requirement
- Potassium: 21 percent of the daily requirement
- Iron: 20 percent of the daily requirement
- Copper: 19 percent of the daily requirement
- Sodium: 17 percent of the daily requirement
- Selenium: 15 percent of the daily requirement
- Zinc: 11 percent of the daily requirement
Eating pinto beans may help promote regularity, lower cholesterol, enhance weight loss, and reduce hunger feelings.
Easy ways to eat pinto beans
- Add them to salads
A cup of pinto beans will give you 18 grams of protein, making them an excellent option for salads. When added to green leafy vegetables, pinto beans can make for a great lunch or dinner salad.
- Add them to sandwiches
One of my favorite ways to eat pinto beans is by making some simple pinto bean additions to a vegan sandwich. Just add three or four spoonfuls of beans over your chosen veggies, and you’re good to go! Include lettuce, tomato, and red onion for an extra crunch.
Cook up a batch of pinto beans and mix them into your favorite soups. Not only will you boost your daily protein intake, but you’ll also add additional fiber. As an added bonus, these two nutrients work together to help lower cholesterol levels.
- Use as part of your breakfast
We can’t stress enough how important it is to eat a healthy breakfast. You need a balanced, nutritious meal in order to properly fuel your body and mind for productive work. If you’re looking for some new ideas, consider trying pinto beans as part of your morning meal. No matter what kind of morning person you are—slow-moving or fast—you’ll love how it fills you up and keeps you going strong until lunchtime.
4. Kidney beans
Kidney beans resemble a human kidney in color and shape, hence the name “kidney beans.” It’s a common variety often eaten with rice. It’s rich in fiber, protein, and minerals such as iron, folate, manganese, and copper.
A cup of cooked kidney beans contains:
- Carbohydrates:7
- Protein:2
- Calories: 219
- Fat:2 grams
- Folate: 33 percent of the daily requirement
- Iron: 29 percent of the daily requirement
- Manganese: 28 percent of the daily requirement
- Copper: 26 percent of the daily requirement
- Phosphorus: 24 percent of the daily requirement
- Potassium: 21percent of the daily requirement
- Magnesium: 21 percent of the daily requirement
- Calcium: 10 percent of the daily requirement
- Iron: 10 percent of the daily requirement
Regular consumption of kidney beans as part of a healthy diet will help lower your risk for anemia, enhance weight loss, stabilize blood glucose, improve digestive health, and promote heart health.
Easy ways to eat kidney beans
Red kidney beans can be cooked and enjoyed as a side dish, or mashed up with vegan butter and salt.
- Roast them with vegetables
Boil your kidney beans in water and let them simmer for a few minutes before draining. Mix them with your favorite vegetables, and then throw them in a baking dish. Cook at 375 degrees Fahrenheit for 30 minutes. These make a great addition to your side dishes or even as an entrée if you’re looking for something meatless. If you have leftovers, save them for lunch! They reheat well.
- Add to salads
Like most beans, you can throw some kidney beans in your vegetable salads for additional nutrition.
Creamy, delicious, and healthy, kidney beans are a staple ingredient in many types of soups. One cup of kidney beans provides 20 percent of your daily fiber needs, so if you’re looking for a quick meal that won’t leave you feeling hungry a few hours later, go for kidney bean soup.
5. Navy beans
Also known as haricot beans or white pea beans, navy beans are the highest in fiber, with a cup offering 19.1 grams out of the 25-38 daily recommendations.
They also provide good amounts of B vitamins and minerals.
Other nutrients in a cup of cooked navy beans include:
- Calories: 255
- Protein: 15 grams
- Fat:1 grams
- Carbohydrates:8 grams
- Fiber:1 grams
- Folate: 64 percent of daily requirements
- Manganese: 48 percent of daily requirements
- Thiamine (vitamin B9): 29 percent of daily requirements
- Phosphorus: 26 percent of daily requirements
- Copper: 19 percent of daily requirements
- Calcium: 13 percent of daily requirements
- Vitamin B6: 13 percent of daily requirements
- Zinc: 12 percent of daily requirements
Navy beans’ benefits include reduced cholesterol, improved blood sugar, and weight loss.
Easy ways to use navy beans
- Use them as a side dish
Just like other legumes, navy beans are low in calories and high in fiber—making them a smart choice for those looking to lose weight. Incorporate navy beans into your diet by eating them as a side dish with your favorite meals.
- Mix with rice
Mixing navy beans and brown rice together create a healthy alternative to more calorie-heavy side dishes like macaroni and cheese or mashed potatoes.
- Smother in Olive Oil and Garlic
If you want these beans to taste as good as they look, pair them with some whole cloves of garlic that have been lightly smashed, some sliced chives or green onions, olive oil, and black pepper on top.
Try These Amazing Vegan Bean Recipes
- Vegan Chickpea Stew
- Vegan Chickpea Curry
- Jamaican Stew Peas
- Red Peas Soup
- Vegan White Bean Soup
- British Baked Beans
- Instant Pot Pinto Beans
- Black Bean Burritos
- Black Bean And Millet Salad
Final Thoughts
Beans come with many health benefits, including controlled blood sugar levels, improved heart health, better digestive health, and improved weight loss.
However, not all bean varieties offer the same level of benefits. Kidney beans, pinto, navy beans, black beans, and chickpeas are the top 5 to ensure you enjoy your meal but also tap into the benefits beans have to offer
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Love You,
Michelle
Great I love these beans
thank you for showing the best beans
Gotta get my hands on all five beans. Thanks for the knowledge
Drizzy, yes they are amazing