The 9 Healthiest Beans to Eat


Beans are not only a staple in various cuisines around the world but also pack a serious punch in terms of nutritional value. Rich in protein, fiber, vitamins, and minerals, they are an excellent addition to any diet.

For health-conscious individuals, incorporating beans into meals is a great way to boost overall health. Here, we explore the nine healthiest beans to eat, delving into their nutritional benefits and how you can include them in your diet.

1. Black Beans

Nutritional Profile: High in protein, fiber, and antioxidants. They are also rich in iron, magnesium, and folate.

Health Benefits: Improve gut health, aid in weight management, and support heart health.

How to Enjoy: Add black beans to salads, soups, or use them as a base for vegetarian burgers.

2. Chickpeas (Garbanzo Beans)

Nutritional Profile: Packed with protein, fiber, and several key vitamins and minerals, including iron, phosphorus, and B-vitamins.

Health Benefits: Help control blood sugar levels, support bone health, and increase satiety.

How to Enjoy: Use in hummus, salads, or roast them for a crunchy snack.

3. Lentils

Nutritional Profile: Excellent source of protein and fiber. Rich in folate, manganese, and iron.

Health Benefits: Promote heart health, aid in digestion, and are beneficial for weight loss due to their high fiber content.

How to Enjoy: Perfect for stews, curries, or as a meat substitute in many recipes.

4. Kidney Beans

Nutritional Profile: High in protein, fiber, iron, potassium, and antioxidants.

Health Benefits: Improve blood sugar control, enhance gut health, and provide sustained energy.

How to Enjoy: Great in chili, as a salad topping, or in bean-based pasta dishes.

5. Pinto Beans

Nutritional Profile: Good source of protein, fiber, vitamins, and minerals, including iron and potassium.

Health Benefits: Aid in reducing cholesterol, support heart health, and maintain steady blood sugar levels.

How to Enjoy: Common in Mexican dishes, mashed as refried beans, or added to soups and stews.

6. Navy Beans

Nutritional Profile: Rich in protein, fiber, and vital nutrients like folate, magnesium, and vitamin B1.

Health Benefits: Promote a healthy gut, enhance heart health, and can aid in weight management.

How to Enjoy: Ideal for soups, stews, or as a side dish with herbs and spices.

7. Soybeans

Nutritional Profile: Exceptionally high in protein. Also contain antioxidants and phytonutrients.

Health Benefits: May reduce the risk of cardiovascular disease and can be beneficial in alleviating menopausal symptoms.

How to Enjoy: Consume as edamame, tofu, tempeh, or soy milk.

8. Black-Eyed Peas

Nutritional Profile: Good source of protein, fiber, folate, and several minerals, including calcium and iron.

Health Benefits: Support eye health, aid in digestion, and can help stabilize blood sugar levels.

How to Enjoy: Add to salads, soups, or stews, or enjoy as a side dish.

9. Mung Beans

Nutritional Profile: Packed with healthy nutrients, including potassium, magnesium, folate, fiber, and vitamin B6.

Health Benefits: Promote digestive health, lower ‘bad’ LDL cholesterol, and support heart health.

How to Enjoy: Popular in Asian cuisine, mung beans can be used in soups, salads, and stir-fries.

Incorporating Beans into Your Diet

  • Versatility: Beans are incredibly versatile and can be incorporated into a variety of dishes, from main courses to side dishes and even desserts.
  • Meat Substitute: For those looking to reduce meat consumption, beans provide a hearty and nutritious alternative.
  • Soaking and Cooking: Properly soak and cook beans to reduce phytates and tannins, improving their nutritional value and digestibility.
  • Canned vs. Dried: Canned beans are a convenient option, but watch for added sodium. Dried beans are more economical and can be cooked in bulk.


Beans are a powerhouse of nutrition and a fantastic addition to any diet. Their diverse range, from black beans to mung beans, offers various flavors and textures to explore.

By incorporating these healthy beans into your meals, you can enjoy a myriad of health benefits, including improved heart health, better digestion, and effective weight management.

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