Beans: Small but Mighty for Your Health
Beans are one of the most nutrient-dense, fiber-packed foods we can add to our plates—and if you read my recent blog post on the importance of fiber, you know why this matters!
Why Beans Deserve a Spot in Your Diet:
Beans are a powerhouse of plant-based nutrition. They are:
High in fiber – supporting digestive health and keeping you full longer
Rich in plant-based protein – great for energy, muscle repair, and satiety
Loaded with vitamins and minerals – including iron, folate, potassium, and magnesium
Great for heart health – fiber and phytonutrients in beans can lower LDL cholesterol and reduce inflammation (Bazzano et al., 2001)
Plus, research shows that regular bean consumption can reduce the risk of chronic diseases like type 2 diabetes, cardiovascular disease, and colorectal cancer (Afshin et al., 2014).
Types of Beans to Try:
Black beans
Kidney beans
Pinto beans
Garbanzo beans (chickpeas)
Navy beans
Lentils (technically legumes, but equally amazing!)
Edamame (young soybeans)
Practical Tips to Add More Beans to Your Diet:
Add black beans or chickpeas to your salad
Use lentils or refried beans as a taco filling
Make a hearty three-bean chili or bean-based soup
Replace a meal with meat in it with beans 2-3x a week eg. Swap a burger with lentil soup or black bean burger
Start slow if you're not used to eating beans regularly, and drink plenty of water to help your body adjust to the increased fiber.
Need a reminder of why fiber is so important?
Check out my previous blog post: The Power of Fiber: The Unsung Hero of Your Health
Let’s keep making nutrition simple, accessible, and flavorful—one bean at a time! Subscribe to my "Weekly Dose" newsletter, which will be released each Friday for specific and personalized health tips! Come get healthy with me!
References:
Afshin, A., Micha, R., Khatibzadeh, S., & Mozaffarian, D. (2014). Consumption of nuts and legumes and risk of incident ischemic heart disease, stroke, and diabetes: A systematic review and meta-analysis. The American Journal of Clinical Nutrition, 100(1), 278–288. https://doi.org/10.3945/ajcn.113.076901
Bazzano, L. A., He, J., Ogden, L. G., Loria, C. M., Vupputuri, S., Myers, L., & Whelton, P. K. (2001). Legume consumption and risk of coronary heart disease in US men and women: NHANES I Epidemiologic Follow-up Study. Archives of Internal Medicine, 161(21), 2573–2578. https://doi.org/10.1001/archinte.161.21.2573
