Beans (Phaseolus vulgaris L.) are the most widely consumed legumes worldwide. They are highly nutritious plant foods rich in protein, fiber, vitamins, and minerals.
The Recommended Dietary Allowance for adults is 0.8 grams of protein per kilogram of body weight, but current research suggests that most people need much more. Obtaining enough protein can be challenging for people who don’t consume animal protein sources.
Most bean types contain around 15 grams of protein per cup. In addition to their protein content, beans have been linked to health benefits such as a reduced risk of metabolic syndrome, diabetes, and certain cancers.
Beans are an excellent source of plant-based protein, usually containing around 15 grams per cup, cooked. While protein-dense, beans are considered an incomplete protein because they lack one or more amino acids required for overall health.
Protein is made up of amino acids, most of which the body can produce on its own. The nine amino acids the body must obtain from food are called essential amino acids. A food must contain all nine essential amino acids to be considered a complete protein. Animal protein sources, such as meat, poultry, fish, dairy, and eggs, are considered complete proteins.
The terms “complete” and “incomplete” can be misleading. You can still meet all your amino acid needs on a plant-based diet by eating a well-balanced diet that includes a variety of protein sources. For example, pairing beans with rice or quinoa can provide all nine essential amino acids. Plant-based proteins are also lower in saturated fat and contain more fiber.
While plant-based proteins offer various environmental and health benefits, research suggests they have less of an anabolic (muscle-building) effect than animal-based proteins. In addition to a lower essential amino acid content, plant proteins have a lower digestibility and are typically used for oxidation instead of muscle protein production in the body.
There are many different types of beans, each with a unique nutrient profile and many health benefits. Common beans and legumes include:
- Black beans: One cup of cooked black beans contains 15 grams of protein. They’re rich in fiber and packed with antioxidants that help fight inflammation. Black beans are also an excellent source of iron, providing more than 50% of your Daily Value (DV) in each cup.
- Kidney beans: One cup of cooked kidney beans contains 15 grams of protein. They’re an excellent source of folate, supporting red blood cell production and fetal development during pregnancy.
- Navy beans: One cup of cooked navy beans contains 15 grams of protein. They have been linked to improvements in gut health and weight management support.
- Chickpeas: One cup of cooked chickpeas, sometimes called garbanzo beans, contains approximately 15 grams of protein.
- Lentils: One cup of cooked lentils contains approximately 18 grams of protein. They have been shown to support blood sugar control, weight management, and gut health.
- Soybeans: One cup of cooked soybeans contains 31 grams of protein. They are protein-dense, making them a popular base for many meat substitute products. They’re also rich in antioxidants that help fight inflammation and promote brain health.
Beans are a nutrient-dense food with many health-promoting qualities. An excellent source of plant-based protein, beans are also rich in fiber and essential vitamins and minerals.
The fiber in beans can help promote satiety (feelings of fullness), gut health, and blood sugar control. When included in a well-balanced diet, their high fiber content may also help lower cholesterol and reduce the risk of heart disease.
Research shows beans have a lower glycemic response than other starchy foods, meaning they cause less of a spike in blood sugar after eating. Beans are also a complex carbohydrate, providing steady, long-lasting energy to prevent blood sugar spikes and dips.
Beans are packed with vitamins and minerals, including iron, potassium, magnesium, and B vitamins like folate. Folate helps promote red blood cell formation and brain health, while iron is essential for blood flow and oxygen transport throughout the body. Magnesium and potassium are key to muscle function and healthy blood pressure levels.
Beans are also low in fat and high in antioxidants. Regularly consuming beans as part of a nutritious diet can help promote overall wellness and reduce the risk of chronic diseases like type 2 diabetes, cardiovascular disease, and some cancers.
Beans are an excellent source of protein, but it’s essential to include a variety of proteins in a plant-based diet. Other sources of plant-based protein include:
- Tofu: One small slice of tofu (84 grams) contains almost 6 grams of plant-based protein.
- Quinoa: One cup of cooked quinoa provides 8 grams of protein.
- Chia seeds: One ounce of chia seeds provides 5 grams of protein.
- Hemp seeds: Three tablespoons of hulled hemp seeds provide almost 10 grams of protein.
- Peanut butter: One tablespoon of peanut butter provides almost 4 grams of protein.
Incorporating beans into a well-balanced diet can be relatively simple. Dried beans need to be cooked to become tender before eating, while frozen and canned beans only need to be warmed.
When preparing dried beans, consider soaking them in water for several hours or overnight to reduce cooking time and improve their digestibility. Canned beans may be high in sodium, so many healthcare providers recommend draining and rinsing them to remove excess sodium.
You can cook beans in a pot on the stove or in a pressure or slow cooker. Add low-sodium seasonings like herbs, spices, and olive oil to enhance the beans’ natural flavors. Adding acidic ingredients like vinegar or tomatoes may also alter the texture and taste.
Try these meal ideas, rich in bean-based protein:
- Chili: Combine different beans, such as kidney beans, black beans, and chickpeas, to increase the nutritional value of your standard chili recipe.
- Bean tacos: Instead of meat, use refried or whole beans as the protein source in tacos. Black beans and pinto beans pair well with traditional taco seasonings and toppings.
- Salads: Top your favorite lettuce with black beans, avocado, tomatoes, and corn to make a nutrient-dense salad. Chickpeas also pair well in most salads as a protein-rich topping.
- Lentil soup: Cook lentils with vegetables in a plant-based broth to increase your protein intake on a vegetarian or vegan diet.
Beans are rich in protein, fiber, vitamins, minerals, and antioxidants, offering many health benefits. Most bean types, such as black beans, kidney beans, chickpeas, and soybeans, provide at least 15 grams of protein per cup.
A healthcare provider or registered dietitian can help you incorporate beans into your daily diet, accounting for dietary preferences, health goals, and medical history.
