Good for you: Beans

January/February 2024 California Bountiful magazine

The benefits of beans

Story by Ashley Hawk

In the world of nutrition, there are certain foods that stand out for their exceptional health benefits, versatility and affordability. One such food is the humble bean. Whether they’re black, kidney, pinto or navy, beans have earned their reputation as a nutritional powerhouse and here is why.

Protein powerhouse: Beans are an excellent source of plant-based protein, with about 7 to 8 grams of protein per serving.

Fiber friends: Packed with dietary fiber, beans support digestive health, regulate blood sugar levels and contribute to a feeling of fullness, aiding in weight management.

Heart-healthy: Beans are rich in antioxidants, potassium and magnesium, which promote heart health by lowering blood pressure and reducing the risk of heart disease.

Stabilize blood sugar: The low glycemic index of beans helps keep blood sugar levels stable, making them an excellent choice for individuals with diabetes or those looking to manage their weight.

Nutrient density: Beans are brimming with essential nutrients such as iron, folate and B vitamins, which are crucial for energy production and overall vitality.

Not only are beans great for you, but they are also incredibly versatile and can be used in a variety of dishes.

Bean chili: A comforting bowl of chili made with kidney beans, black beans and spices is great for warming up on a chilly day.

Bean burgers: Create delicious homemade bean burgers by mashing beans with spices and veggies for a satisfying meatless meal.

Bean salad: Mix beans with colorful veggies and a zesty vinaigrette to create a vibrant and healthy salad.

Hummus: Blend chickpeas with tahini, lemon juice and garlic for a creamy dip that pairs perfectly with veggies or pita bread.

Bean tacos and burritos: Replace meat with beans for protein-packed tacos or burritos.

Bean soup: Simmer beans with vegetables and broth for a hearty and nutritious soup.

Tip: Remember to rinse canned beans thoroughly or choose low-sodium varieties. If you have the time, cooking dried beans from scratch allows you to control seasoning and salt levels. Start enjoying the benefits of this nutritious treasure today—and meet a bean farmer here!

Ashley Hawk is a registered dietitian with a master’s degree in nutritional science. To learn more tips and tricks to help you feel your best, follow her at @ashleyhawkrd.