Beans are a tasty and satisfying addition to winter soups, salads, and other meals. New research suggests that eating more beans can significantly improve the quality of your diet. By analyzing data from over 44,000 people, researchers observed that an increase in bean consumption could enhance a person’s Healthy Eating Index (HEI) score, which measures how nutritious their diet is.
The research showed that beans help people get more of the important nutrients they’re often missing, like dietary fiber, potassium, magnesium, iron, folate, and choline. They also help decrease the intake of less desirable nutrients such as sodium, added sugars, and saturated fats. The findings were presented at the Academy of Nutrition and Dietetics Food & Nutrition Conference & Expo in Minneapolis.
Despite beans being a well-known source of plant-based protein and other nutrients, around 80% of American adults aren’t consuming enough legumes, including beans, peas, and lentils. Experts highlight the benefits of integrating beans into diets, such as reducing risks of heart disease and overall mortality, and they offer insights into why beans positively impact dietary quality.
The study examined data from the National Health and Nutrition Examination Survey (NHANES), spanning from 2001 to 2018. It included 23,554 participants aged 19 to 50, and 21,020 participants aged 51 and older. Participants completed a 24-hour dietary recall, and the researchers compared their bean intake—including canned and dried options like chickpeas, pinto beans, kidney beans, and black beans—against USDA HEI standards. They assessed how adding one or two servings of beans daily could change intakes of nutrients that are generally under-consumed.
As bean consumption increased, so did the intake of essential nutrients and HEI scores. The study showed a 15-16% improvement in diet quality with one serving, and a 19-20% improvement with two servings, potentially lowering the chances of chronic diseases such as heart disease, stroke, diabetes, and cancer. However, with higher bean intake, there was also an increase in caloric and sodium intake.
There are some limitations to consider, like potential inaccuracies in the 24-hour diet recalls since they rely on memory. Additionally, since this is a modeling study funded by Bush’s Brothers & Company and the Coalition for the Advancement of Pulses, more research is needed to confirm findings. Nevertheless, beans remain an excellent addition to a healthy diet, providing benefits such as lowered cholesterol and improved blood sugar levels.
Beyond the studied nutrients, beans also offer protein, calcium, and phosphorus. They are a “nutritional powerhouse” that can replace animal proteins, increasing fiber and vitamin intake while reducing cholesterol and saturated fat, which might also save on grocery costs. While beans can sometimes cause digestion issues due to their high fiber content, they are versatile and can be enjoyed in many dishes. Both canned and dried beans are affordable options, and rinsing canned beans can help reduce sodium content if it’s a concern. Easy options to enjoy more beans include adding them to salads, soups, and casseroles or swapping in foods like hummus for spreads.
