Bean Benefits for Plant-Based Diets

By Roberta Anding

The health benefits of a plant-based diet are numerous, and at the forefront are various beans. Often considered a vegetable, these nutritional powerhouses offer much more than the typical veggie. They can fill nutrient gaps and are an excellent source of protein in a plant-based or plant-enhanced diet. Many nutrient gaps exist in the typical American diet, and beans can help fill this void.

Filling Nutrient Gaps

A recent study identified that Americans struggle to get adequate fiber. Current intake estimates vary, but the average is about 16 grams per day. The recommended fiber intake is about 14 grams per 1,000 kcal, equating to 28 grams for a 2,000-kcal diet.

Dry beans are an exceptional source of dietary fiber. For example, a half-cup of navy beans contains 9.5 grams of fiber, cranberry beans 8.8 grams, pinto beans 7.7 grams and kidney beans 5.7 grams. Beans provide both soluble and insoluble fiber, which have unique yet synergistic effects.

Soluble fiber, which thickens when cooked, can lower cholesterol and support a healthy gut microbiome. Most beans contain about 50% soluble fiber. Insoluble fiber reduces the risk of Type 2 diabetes and aids in preventing and treating constipation. Population-based studies indicate an inverse association between the prevalence of chronic diseases such as Type 2 diabetes and the consumption of dried beans.

Although beans are high in carbohydrates, they promote a low glycemic response when consumed alone or as part of a low glycemic index (GI) diet. This means a gradual rise in blood sugar instead of the spike associated with sugary carbohydrates. Diets higher in fiber have been shown to improve post-meal blood sugars and reduce hemoglobin A1c (HbA1c) levels in Type 2 diabetes.

The significance of this can’t be understated, as the Centers for Disease Control and Prevention estimate that 33.9% of the population has pre-diabetes. Foods high in fiber are beneficial for these individuals. While estimates of constipation and its causes vary, a gradual increase in high-fiber foods is often recommended. The Dietary Guidelines recommend consuming three cups of beans per week and recognize them as foods to encourage.

Potassium Benefits

Another nutrient gap for Americans is potassium, identified as a shortfall nutrient. Women in particular consume only about half the recommended amount. Beans contain between 300-400 mg of potassium per serving, equivalent to a medium banana.

Adequate potassium intake has been shown in most studies to reduce the risk of high blood pressure and stroke. A meta-analysis of 11 clinical studies demonstrated that a diet adequate in potassium reduced the risk of stroke by 21%. Additionally, adequate potassium intake has a positive impact on bone health by reducing calcium excretion, which is crucial. Including all types of beans in your diet is an excellent way to increase potassium intake.

Beans are nutritional gems that can be easily added to a healthy diet. The benefits include increased fiber and potassium intake, which contribute to overall health improvement.

Roberta Anding is a lecturer in Nutrition and Health Sciences at Rice University. She is a licensed dietitian in the state of Texas, a registered dietitian with the Academy of Nutrition and Dietetics, a Certified Diabetes Educator and a Certified Specialist in Sports Dietetics. She has previously served as the sports dietitian for the Houston Texans and the Houston Astros, as well as a consultant for the Houston Ballet.