Guest post by Georgia State Dietitian-to-Be, Matthew Thomas
When was the last time you ate beans? If you're like most Americans, it may not be as often as you think. Despite their affordability, versatility, and impressive nutrition, beans remain under-consumed in the U.S. According to USDA data, the average American eats only about 7.5 pounds of beans per year—far below the amount experts recommend for optimal health. (This equates to only about 1/3 cup beans per week! The recommendation is to consume at least 1.5 cups per week.)
Contrast this with the Blue Zones—the five regions of the world where people live the longest and healthiest lives—where beans are a dietary cornerstone. In fact, beans are the one food common to all five Blue Zones, from black beans in Nicoya, Costa Rica to lentils in Ikaria, Greece and chickpeas in Sardinia, Italy. Daily bean consumption is a consistent habit among centenarians who are enjoying quality of life.
But what exactly are beans? And how do they compare to other members of the legume family?
Legumes refer to plants in the Fabaceae (Leguminosae) family, which includes beans, peas, lentils, and even peanuts.
Pulses are the edible seeds of these plants, harvested when dry—so while all pulses are legumes, not all legumes are pulses.
Fresh green beans and sugar snap peas are legumes but not pulses, while chickpeas, lentils, and black beans are both legumes and pulses.
Hopefully that clears your burning question, "What's the difference between a pulse and a legume?" (You know it's been keeping you up at night ;)).
Now, let’s dive into Beans 101: Why These Plant-Based Powerhouses Deserve a Place on Your Plate—including their health benefits, nutritional highlights, and delicious ways to enjoy them. Whether you're looking to boost protein, improve gut health, or add more fiber to your meals, there's a bean (or pulse) for you!
Beans 101: Why These Plant-Based Powerhouses Deserve a Place on Your Plate
Why Beans Are Nutritional Powerhouses
Beans are one of the most underrated superfoods, offering an incredible combination of affordability, sustainability, versatility, and top-tier nutrition. Let’s take a closer look at why these humble legumes should be a staple in your diet.
1. Affordable & Budget-Friendly Nutrition
Few foods deliver as much nutritional value per dollar as beans. A one-pound bag of dried beans costs just a few dollars and yields multiple servings. Even canned beans are an inexpensive, nutrient-dense option compared to animal-based protein. Plus, they have a long shelf life and can be purchased in bulk, making them a smart pantry staple.
2. Sustainable & Eco-Friendly
Beans are one of the most environmentally friendly protein sources available. Compared to meat production, growing beans requires far less water, land, and energy. Additionally, legumes naturally enrich soil by fixing nitrogen, reducing the need for synthetic fertilizers. By eating more beans, you’re not only benefiting your health but also reducing your carbon footprint and supporting a sustainable food system.
3. Versatile & Easy to Cook
From hearty chilis to smooth hummus to protein-packed pasta sauces, beans can be used in countless dishes across different cuisines. They can be:
Blended into soups for a creamy texture
Tossed into salads for added protein
Mashed into veggie burgers
Baked into crispy savory snacks
Even used in desserts (hello, black bean brownies!)
With so many varieties—black beans, kidney beans, lentils, chickpeas, and more—there’s always a new way to enjoy them.
4. A Nutritional Powerhouse
Beans provide an ideal balance of protein and fiber, making them a key component of a well-rounded diet. A single cup of cooked beans delivers about:
15g protein – essential for muscle repair and satiety
10-15g fiber – supports digestion and gut health
Iron – important for oxygen transport
Folate – crucial for brain and cell health
Calcium - important for bone health and muscle contraction
Magnesium & potassium – supports heart function and blood pressure regulation
Antioxidants & phytochemicals – fights inflammation and reduces chronic disease risk
5. Heart Health & Disease Prevention
Regular bean consumption is linked to a lower risk of heart disease. Their high fiber content helps reduce LDL ("bad") cholesterol and regulates blood sugar levels, making them an excellent diabetes-friendly food. Some studies even suggest that diets rich in legumes are associated with a reduced risk of colorectal cancer.
6. Gut Health & a Thriving Microbiome
Beans act as a prebiotic food, nourishing the beneficial bacteria in your gut. Their fiber—especially resistant starch—feeds good bacteria, promoting a healthy gut microbiome, better digestion, and improved immune function.
7. Longevity & Lifespan Extension
As seen in Blue Zones, beans are a consistent part of long-lived populations’ diets. Their blend of plant-based protein, fiber, and phytonutrients contributes to reduced inflammation, balanced blood sugar, and metabolic health—all factors linked to longevity.
10 Beans & Pulses You Should Know
While all beans and pulses offer benefits, they vary in taste, texture, and nutrition. Here are ten standout varieties to get to know—and hopefully add to your plate!
Bean/Pulse | Flavor & Texture | Nutritional Highlights | Best Uses | Fun Fact |
Black Beans | Mild, slightly sweet; firm but soft | High in protein, fiber, and antioxidants | Latin American dishes, soups, burgers, brownies | Their deep black color comes from anthocyanins, the same antioxidants in blueberries! |
Chickpeas | Nutty, slightly earthy; firm yet creamy | High in protein, fiber, and folate | Hummus, curries, roasted for snacks, aquafaba for baking | The word “chickpea” comes from Latin cicer (like Cicero, the philosopher!) |
Kidney Beans | Mild, earthy; smooth outside, creamy inside | High in protein, fiber, iron, and folate | Chilis, rice dishes, salads | Named for their kidney-like shape and color |
Pinto Beans | Mild, earthy; soft & smooth | High in fiber and protein | Burritos, refried beans, stews | "Pinto" means "painted" in Spanish, referring to their speckled pattern. |
Cannellini Beans | Mild, slightly nutty; creamy but firm | High in protein, iron, and folate | Minestrone, grain bowls, creamy dips | Originally from Argentina & Peru, not Italy! |
Soybeans | Mild, nutty; firm & chewy | Highest protein (29g per cup!), contains all essential amino acids | Tofu, tempeh, edamame, soy milk | Coffee beans were replaced with soybeans during the Civil War. |
Lima Beans | Mild, sweet, buttery; soft & smooth | High in protein, fiber, and manganese | Soups, stews, mashed dips | Also called "butter beans" due to their creamy texture. |
Black-Eyed Peas | Mild, earthy, nutty; soft & creamy | High in protein, folate, and copper | Soups, stews, Southern dishes | Despite the name, they’re beans, not peas! |
Lentils | Mild, earthy; firm yet tender | High in protein, fiber, and iron | Curries, stews, meat substitutes | Their Latin name "lens" inspired the modern word "lens"! |
Mung Beans | Mild, earthy; soft & creamy | High in fiber, protein, and magnesium | Sprouts, stir-fries, pancakes, scrambled egg substitute | Most common bean sprout in Asian cuisine. |
Your Plate: Starring...Beans!
Beans are nutritional all-stars—affordable, sustainable, versatile, and packed with protein, fiber, and essential nutrients. Whether you're looking to improve heart health, digestion, or simply add more plant-based meals, beans are a powerful and delicious addition to any diet.
So go ahead—explore new varieties, try new recipes, and embrace the magic of beans! 🌱 And please share your experience and favorite bean below.
Hello, my name is Matthew Thomas. I’m a student in the GSU Nutrition Coordinated Program with a passion for helping people improve their quality of life through nutrition. I enjoy cooking, weightlifting, jumping rope, and watching movies. My interests include gut health and weight management, and I strive to show that healthy eating can be delicious, nutritious, and fun.