The real story about beans and if they're actually good for you

Beans, beans, they're good for your heart ... yeah, you know the drill.

Black, pinto, kidney, lima, mung – the bean aisle at the grocery store has something for everyone. There are even beans that don’t sound like beans, like black-eyed peas and no, we’re not talking about the “I Gotta Feeling” group. 

But is there one that’s best to consume? Here’s what an expert has to say.

What are the healthiest beans?

It’s hard to go wrong with any kind of bean. Beans are a “nutrition powerhouse,” registered dietitian Danielle Crumble Smith previously told USA TODAY. They’re packed with fiber, protein, iron and resistant starch, a form of starch that improves gut health because it doesn’t raise glucose. They also contain polyphenols, which act as antioxidants and may protect against some cancers, cardiovascular disease, diabetes and neurodegenerative disease.

The best choices for your daily diet are going to depend on what you’re looking to get out of eating beans.

If you’re looking for a protein-packed meal, Crumble Smith suggests soybeans, which are the only bean that contains all nine essential amino acids that our body needs but can’t produce by itself. If protein and fiber with lower carbohydrates are what you seek, go for lentils – they’re technically in the “bean family” even if they’re not traditional beans.

Studies have also shown black beans to improve glucose responses and have anti-inflammatory potential, particularly for people with insulin resistance.

Crumble Smith also recommends looking to lesser-known beans – navy beans, for example, are rich in manganese, a trace mineral that assists with healthy bones, immune and reproductive systems. Adzuki beans have positive effects on diabetes, kidney disease, cognitive decline and other diseases.

“They all are great sources of fiber, of resistant starch, of protein,” Crumble Smith says. “You can’t go wrong.”

Are beans good for you?

Yes, beans are nutritionally dense and versatile. Many different cuisines use beans as an integral ingredient, which means you can cook them with varying flavors and ingredients to switch up your meal.

But we know what you’re thinking – aren’t beans supposed to make you gassy? Does that make them bad for us? It’s true that we sometimes have a harder time digesting beans, but it doesn’t mean you should avoid them. 

Crumble Smith recommends a few quick fixes: Try chewing thoroughly, drinking lots of water and starting out small with regular bean intake to get your body used to the fiber intake before working up to larger helpings. Cooking beans, Crumble Smith says, helps remove naturally occurring lectins and phytic acid, which can decrease the absorption of minerals like iron and calcium. You can also try soaking or sprouting soft-shelled legumes like mung beans, adzuki, chickpeas or lentils.

Bean sprouts themselves are another nutrient-dense choice – just be sure to wash them to avoid foodborne illnesses.

Another common worry is the added salt content in canned beans. Crumble Smith says this doesn’t need to be a huge worry, especially if you don’t regularly consume processed foods. But if you see your daily sodium intake tipping past the American Heart Association’s recommended limits, you may want to search for a “no salt added” option or simply rinse them at home to remove some of that added salt.

Beans are also good sources of iron, but they’re non-heme, which means they don’t come from an animal. We aren’t able to absorb non-heme irons as well as heme iron sources, so you’ll want to make sure to pair it with a vitamin C-rich food to aid in absorption, Crumble Smith says.

They can also make a healthy swap for folks with cardiovascular disease or diabetes – maybe swapping out a taco tortilla for a bean-filled taco salad or mashed potatoes for a white bean mash.

“Replacing some of their carbohydrates with beans … can make a huge difference in lowering blood sugar levels,” she says. 

Which beans are the healthiest protein?

Soybeans are the best protein option when it comes to the bean family because they’re complete protein sources. This means that it contains all of the nine essential amino acids (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine) that our bodies don’t make on their own.

“That doesn’t mean you cannot combine beans with other things to get a complete protein source,” Crumble Smith says. Pair other beans with grains, nuts or seeds to consume the most protein possible.

Beans, beans, they're good for your heart ... and now you know even more of the drill.