If you’re looking to improve your health in 2025, eating more beans and lentils should be on your bingo card. Packed with nutrients such as fiber, protein, iron, and magnesium, beans and lentils are some of the most nutritious and versatile foods on the planet. But these little wonders are often overlooked in supermarkets. While other superfoods such as kale, chia, and cauliflower have received more attention, perhaps because they are often sold in cans, or perhaps because they gained notoriety as “musical fruits” in the ’90s. , beans and lentils have not received attention for decades. their moment.
But by 2025, it looks like beans will finally get the spotlight they deserve. Early last month, the 2025 Dietary Guidelines Advisory Committee Scientific Report was released. Released with recommendations Changes in dietary guidelines, such as increasing intake of beans and lentils. The committee noted in its report: 83% of people don’t reach the recommended 1-4 cups Intake of cooked beans, peas, and lentils per day.
and national bean day With January 6th quickly approaching, there’s never been a better time to eat beans and lentils. Here’s why you should add beans and lentils to your shopping cart more often.
health benefits of beans
Beans and lentils are rich in nutrients such as protein, fiber, iron, calcium, magnesium, phosphorus, folate, zinc, and selenium, but the exact nutritional content varies by variety. They contain little saturated fat and sodium and have a low glycemic index.
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According to research Eating beans has been found to be associated with a variety of health benefits, including:
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Heart health: Eating beans may help lower LDL (bad) cholesterol and protect against heart disease.
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Colorectal cancer prevention: Eating beans may help prevent colorectal cancer.
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Blood sugar control: Despite their carbohydrate content, eating beans can prevent diabetes and help control blood sugar.
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Improving diet quality: People who consume beans tend to: Higher food quality score And they consume more fiber, iron, calcium, and potassium than those who don’t.
How to choose and enjoy beans
From black beans to chickpeas, each type of bean has subtle differences in nutritional content and taste. Perhaps the best beans are the ones you enjoy and want to eat the most, but here are five options that offer a particularly surprising range of nutrients.
Lentils: Half a cup of boiled lentils contains 8g of fiber, 9g of protein, and several micronutrients such as B vitamins, iron, magnesium, phosphorous, copper, and manganese.
How to enjoy: Lentils can be added to salads and soups, used as a base for curries, made into burgers, or used as a meat substitute in Bolognese sauce.
Black beans: A 1/2 cup serving of canned black beans contains 6 g each of fiber and protein, as well as a variety of micronutrients, including iron, magnesium, manganese, folate, and thiamine.
How to enjoy: Black beans are extremely versatile and can be tossed in salads, added to taco bowls, mashed into baked goods, made into burgers, or stuffed into quesadillas.
Cannellini beans: One half cup of cannellini beans contains 5g of fiber, 6g of protein, and 15% of your daily value for iron.
How to enjoy: Cannellini beans hold their shape when cooked, making them ideal for soups such as minestrone or pasta fagioli. It can also be served as a hummus alternative by dipping and whipping in a food processor with olive oil, lemon juice, garlic, and herbs.
Chickpea: Each half-cup serving provides 6g of fiber and 7.5g of protein, and is an excellent source of iron, magnesium, phosphorus, folate, copper, and manganese.
How to enjoy: Canned chickpeas are incredibly versatile: they can be tossed on salads, mashed and added to sandwiches, whipped into hummus in a food processor, or even roasted and drizzled with chocolate for a sweet treat. .
Edamame: Edamame is an especially protein-rich bean, with 11g of protein per half cup. You’ll also get 4g of fiber per half cup and more than 10% of your daily recommended intake of folate, vitamin K, iron, magnesium, and phosphorus. Edamame also contains isoflavones, a group of phytonutrients that can help relieve symptoms. Menopausal symptoms such as night sweats and hot flashes.
How to enjoy: Edamame can be eaten on their own as a high-protein snack, mixed into stir-fries, or added to a bowl. They are a little harder than other beans, making them a good substitute for animal protein in a variety of diets.
What do you look for in beans?
Ready to eat more beans? Dried, canned, and frozen beans are all healthy options. Look for products without added sauces or salt. If you’re using canned food, make sure the label says “BPA free.” BPA (bisphenol A) is an endocrine disruptor; associated with various health problems. Most cans are BPA-free. However, it doesn’t hurt to double check.
Beans and lentils are an underrated, affordable and versatile source of nutrition. It’s packed with amazing nutrients that aren’t widely consumed, including fiber, iron, calcium, and potassium, and regular consumption is associated with a variety of health benefits.
