5 Healthy Reasons You Should Always Keep a Can of Beans in Your Pantry, According to Nutritionists

Canned beans are a staple in almost every household. Whether you enjoy them baked into a taco or mixed into salad, they’re undoubtedly packed with mega-healthy compounds—including fiber and protein. More importantly, they’re a beloved superfood among dietitians and nutritionists.

“Canned beans are a nutrient-dense, shelf-stable, and budget-friendly option that requires no prep and can be added to just about anything,” says registered dietitian and nutrition advisor Carolina Schneider, MS, RD. “They’re rich in fiber, an essential nutrient most Americans don’t get enough of, providing about 6 grams per 1/2 cup. Plus, a half-cup serving delivers roughly 7 grams of plant-based protein, making beans a rare food that fits into both the vegetable and protein categories in the U.S. Dietary Guidelines.”

To emphasize a few reasons why your pantry should always be stocked with canned beans, we asked registered dietitians and nutrition experts for five health benefits they swear by.

Stabilizes Blood Sugar and Cholesterol

“Due to their rich nutritional profile, beans can help stabilize blood sugar, reduce high blood pressure, and lower bad ‘LDL’ cholesterol,” says registered dietitian Lisa Moskovitz, RD. As we age, focusing on stabilized blood sugar and cholesterol can help prevent or delay serious health problems. Moreover, stable blood sugar can improve focus, energy, and cardiovascular health—which leads us to our next point.

Boosts Heart Health

“Beans are rich in soluble fiber, which binds to bile acids in the digestive tract,” Schneider says. “Because bile acids are made from cholesterol, this process helps remove cholesterol from the body and can lower LDL cholesterol levels. Beans also provide potassium and magnesium, minerals that help regulate blood pressure.” For those with a history of cardiovascular disease, adding canned beans to your dietary rotation can give your heart the extra boost it needs.

Packed With Nutrients

“In addition to providing protein and fiber, beans are packed with essential micronutrients like iron, folate, potassium, and magnesium,” Schneider says. “These nutrients play important roles in fetal development, oxygen transport, and regulating blood pressure, yet they are often under-consumed in the typical American diet.” Want to round out your consumption of micronutrients? Reach for a can of beans to add to virtually any dish.

Supports Gut Health

Gut health has become a trendy topic of discussion in recent years, and canned beans shouldn’t be left out of the conversation. “Beans are an excellent source of fiber and resistant starch, both of which act as prebiotics, feeding the beneficial bacteria in your gut,” Schneider says. “As these bacteria ferment fiber, they produce short-chain fatty acids, molecules that help maintain a healthy gut lining, reduce inflammation, and support overall digestive health.”

Highly Satiating

Feeling and staying full during busy periods of the day is a high priority for those who only get 30 minutes for their lunch break—adding canned beans to your lunch can help. “The combination of fiber and protein in beans slows digestion and promotes satiety, helping you feel full and satisfied for longer,” Schneider says. The verdict is in: just a little of this inexpensive, shelf-stable food goes a long way for your overall health.

How to Enjoy Canned Beans at Home

When it comes to preparing canned beans at home, both our experts have methods they prefer. “My go-to with canned beans is combining it with fresh guac, chopped cherry tomatoes, sauteed red onion, Greek yogurt (in lieu of sour cream), and shredded cheese for a quick and easy, protein and fiber-full burrito bowl,” Moskovitz says. For those who enjoy a Chipotle-style veggie bowl, this is a great at-home alternative that boasts a high number of nutrients. 

For Schneider, quick and easy meals are a priority. “As a busy person and a bit of a lazy cook, canned beans are my go-to,” she says. “But honestly, they can be a little plain on their own...so I like to boost the flavor by sautéing them with onions and garlic until they’re crispy and golden. From there, I’ll toss them into soups, stews, or vegetarian chilis for extra protein and heartiness. I also love white beans in salads and grain bowls, and black beans in tacos and wraps. Lastly, I love making bean dips by blending beans with tahini, olive oil, lemon, and salt to make a creamy, savory bean dip that doubles as a spread or appetizer.”

The possibilities are endless when you have canned beans on hand. Depending on your personal preference, you can add them to almost anything—and reap the many benefits.