Beans & Health
Overview
There is abundant research showing that regular bean consumption provides a variety of health benefits. Numerous studies indicate that frequently eating beans as a part of a healthful diet may reduce risk as well as aid in managing a variety of chronic diseases.
What does “regular bean consumption” mean? The current U.S. Dietary Guidelines recommends eating about 1-3 cups of legumes—like pinto, kidney, or black beans—per week. By eating about ½ cup of beans most days, you can reap their many benefits. There is also new research coming out suggesting more servings may be beneficial.
Studies have shown that only about 20% of how long a person lives is dictated by genetics, the other 80% is influenced by diet, lifestyle and environment. Enter the Blue Zones: the five Blue Zones of the world are Sardinia, Italy; Okinawa, Japan; Nicoya, Costa Rica; Icaria, Greece and Loma Linda, California. These regions are known for the longevity of their populations due to lifestyle and diet choices. Mediterranean and plant-based diets are very common in these areas, both of which include significant amounts of beans. A 2022 narrative review found those who followed a plant-based diet had a lower mortality rate when compared to those who diet regularly included meat. Swapping even one day of meat with beans as the protein source may prove to be beneficial for your long-term health.
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Diabetes is a growing concern worldwide, particularly as the prevalence of overweight and obesity continues to rise. However, there’s good news: by incorporating legumes like beans into your diet, you can not only prevent diabetes but also effectively manage it.
Beans are nutritional powerhouses, packed with complex carbohydrates, dietary fiber, and protein. This combination results in a low glycemic index, making beans an ideal choice for individuals managing insulin resistance and diabetes. Additionally, beans offer a source of low-fat and low-saturated fat protein, along with essential vitamins and minerals.
Research supports the benefits of a low glycemic index (GI) diet in preventing diabetes, while a high glycemic load diet may increase the risk. One study showed a low-GI legume diet reduced A1C values more than the high wheat fiber diet.
But what exactly is the glycemic index? It’s a measure of how much a food raises blood sugar compared to a standard carbohydrate like glucose or white bread. This index, along with the amount of carbohydrate consumed, determines the glycemic load of a meal.
Research indicates that diets rich in low glycemic index foods, such as beans, can significantly reduce fasting blood sugar levels. Moreover, optimal blood sugar control is achieved with a diet low in glycemic index and load, coupled with a high fiber intake. Epidemiological studies have highlighted the positive association between legume intake and reduced risk of Type 2 diabetes.
Insulin sensitivity, crucial for blood glucose control, also improves with a low glycemic index diet. Individuals with Type 2 diabetes can particularly benefit from this switch, experiencing improved insulin sensitivity and reduced insulin concentrations.
Adopting dietary habits that prioritize low glycemic index foods like beans can play a significant role in both the prevention and management of Type 2 diabetes. Incorporating beans into your diet not only helps manage blood sugar levels but also offers additional health benefits. Studies have shown that diets with a high GI and high glycemic load were associated with a higher risk of type 2 diabetes and suggests that consuming low GI and low glycemic load diets may help prevent type 2 diabetes.
The American Diabetes Association suggests that people with diabetes include dry beans (like kidney or pinto beans) into meals because they are high in fiber and packed with vitamins and minerals such as magnesium and potassium. The USDA MyPlate also recommends beans as a healthy food choice. The 2020-2025 Dietary Guidelines for Americans recommends eating 1-3 cups of beans, peas and lentils per week. That is equal to approximately ½ cup per day.
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Cardiovascular disease (CVD) is the leading cause of death among adults, and diet can be a key component of prevention and management. Beans promote heart health because of what they contain (fiber and potassium) as well as what they don’t contain (no saturated fat, trans fat, cholesterol, or sodium). Pulse consumption is recommended by the American Heart Association and the Canadian Heart and Stroke Foundation as dietary components to improve cardiovascular health and to prevent CVD.
Elevated blood levels of triglycerides and cholesterol, especially LDL cholesterol, are significant contributing factors to the risk of heart disease. Legume and dry bean consumption have been shown to improve serum lipid profiles in patients with coronary heart disease (CHD), and research shows that a healthful diet that includes beans may reduce the risk of heart disease.
The Mediterranean diet has been recommended by the American Heart Association to help reduce the risk of CVD. The Mediterranean diet is characterized by legumes (including dry beans), fruits, vegetables, nuts, fish, and olive oil. Studies have found that adherence to the Mediterranean diet (20g legumes per day) was associated with a reduced risk of CVD by 24% as well as reduced risks for coronary heart disease by 28%, myocardial infarction by 33%, and stroke by 24%. Another study found red kidney and black beans elicited a positive effect on blood vessels.
Maintaining healthy blood pressure levels promotes heart health and reduces risk of CVD and stroke. The DASH (Dietary Approaches to Stop Hypertension) diet promotes a diet lower in sodium and rich in fruits, vegetables, legumes, fat-free and low-fat dairy, whole grains foods, fish, poultry, seeds, and unsalted nuts. Many of the food groups included in the DASH eating plan are natural sources of potassium, including beans. Studies have shown high adherence to the DASH diet is associated with a lower risk of hypertension compared to low adherence.
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Beans are more than just a pantry staple; they are a natural source of antioxidants and phytochemicals. Research shows that regular bean consumption may reduce the risk of certain types of cancer. Beans offer a unique composition of fiber, as well as important micronutrients and antioxidants. The American Institute for Cancer Research (AICR) cancer prevention recommendations include beans because of their possible anti-cancer properties for certain types of cancer, including colorectal, breast and prostate. They recommend covering at least 2/3 of your plate with plant foods such as whole grains, vegetables, fruit and beans. Beans are high in magnesium and potassium which help promote healthy blood pressure, and they are an excellent source of folate, a B vitamin that research suggests may help lower cancer risk. They also provide polyphenol phytochemicals that support antioxidant defenses.
The fiber, resistant starch, and phenolic compounds in pulses may support the growth of health-promoting gut bacteria (microbiome) but more research is needed to understand how individual differences and different forms of these compounds contribute to cancer protection. There is evidence that foods with fiber decrease the risk of colorectal cancer and weight gain, overweight and obesity. There is strong evidence that excess body fat increases the risk of at least 12 different cancers.
According to the AICR, some data link regular legume consumption with a possible reduced risk of prostate and breast cancers but more research is needed. However, a recent study done at MD Anderson Cancer Center found that adding a cup of beans per day to your diet may help enhance your gut microbiome and reduce your risk of colorectal cancer.
While the research on beans and cancer is still evolving, these findings provide compelling reasons to include beans in your diet. Whether you’re enjoying a hearty bean soup or adding beans to your salads, harnessing the nutritional power of beans may contribute to your overall health and well-being. Ready to reap the benefits of beans? Explore our recipes and start incorporating this versatile ingredient into your meals today!
REFERENCES
- https://www.aicr.org/cancer-prevention/recommendations/eat-a-diet-rich-in-whole-grains-vegetables-fruits-and-beans/
- https://www.aicr.org/resources/blog/pulses-an-overlooked-food-in-a-plant-based-diet-for-cancer-prevention/
- https://www.aicr.org/cancer-prevention/food-facts/dry-beans-and-peas-legumes/
- https://pubmed.ncbi.nlm.nih.gov/38040541/
- https://pubmed.ncbi.nlm.nih.gov/38316601/
- https://beaninstitute.com/beans-weight-management/
As the global overweight and obesity epidemic continues, identifying foods that may aid in weight loss and weight management has become extremely important. Obesity is a risk factor for developing several disease and beans are well positioned to aid.
Beans are a healthful, plant-based protein. They are naturally low in fat, high in fiber, and a good source of protein. One study showed that one serving of pulses a day led to modest weight loss and reduced fat, even when diets didn’t intentionally reduce calories. Another study found women who consumed moderate or high amounts of beans had less body fat and smaller waists than those with low intakes. Lastly, a meta-analysis of 21 trials showed an overall significant weight reduction in diets containing pulses compared to diets without a pulse intervention. Six trials also suggested pulse consumption may reduce body fat percentage.
Overall, research supports the regular consumption of beans as part of a healthy diet to promote weight control.
REFERENCES
- https://www.aicr.org/resources/blog/pulses-an-overlooked-food-in-a-plant-based-diet-for-cancer-prevention/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7294352/
- https://pubmed.ncbi.nlm.nih.gov/27030531/
There is increasing research and attention about the health of the gut or gastrointestinal (GI) tract, how it contributes to overall physical and mental health, and how certain foods benefit or harm the gut.
A healthy gut is one that digests, absorbs, and eliminates with ease and is free of illness. It’s important to eat a diet that feeds gut health. Research suggests that the health of the gut is enhanced with a diet rich in plant-based foods full of fiber. The fibers from foods like beans are prebiotics that stimulate growth and promote activity in the microbiome.
Beans are Naturally Rich in Fiber
Fiber is an essential part of a healthy diet. Fiber provides many benefits including providing an increased feeling of fullness or satiety and helping to maintain a healthy digestive system. Nutrition experts recommend that adults consume between 25 to 38 grams of dietary fiber per day; research shows that the majority of Americans do not meet this recommendation.
Check out the chart below to see how beans stack up against other fiber-containing foods.
| FOOD | SERVING SIZE | FIBER |
|---|---|---|
| Navy Beans | ½ cup | 10 g |
| Kidney Beans | ½ cup | 8 g |
| Black Beans | ½ cup | 8 g |
| Lentils | ½ cup | 8 g |
| Almonds | 1 ounces (~1/4 cup) | 4 g |
| Blueberries | 1 cup | 4 g |
| Apple | 1 medium | 4 g |
| Quinoa | ½ cup | 3 g |
| Strawberries | 1 cup | 3 g |
| Peanuts | 1 ounces (~1/4 cup) | 2 g |
| Bread (whole wheat), sliced | 1 slice | 2 g |
| Wild Rice | 1 cup | 2 g |
| Brown Rice | ½ cup | 2 g |
| Spinach | 1 cup | 1 g |
As you can see, beans are one of the most naturally rich sources of fiber; enjoying them regularly will help you experience all their fiber benefits!