Top-Recommended Beans for Consumption, Based on Expert Nutritional Advice
Dig into the goodness of beans, the unsung heroes of your pantry! These humble lads are packed with a punch of nutrients, making them a must-have in your diet, says Marissa (Meshulam) Karp, a registered dietitian and the mastermind behind MPM Nutrition.
Black beans, rich in folate, are the superstars when it comes to cell growth and repair, red blood cell production, and boosting cognitive functions, assures Karp. They also keep your body cells healthy by reducing inflammation through flavonoids, a powerful group of antioxidants. These bad boys can even help manage diabetes by slowing glucose absorption, according to Sylvia Klinger, DBA, MS, RDN, CPT, the founder of Hispanic Food Communications. When it comes to heart health, black beans prove their mettle by helping to lower "bad" LDL cholesterol levels and control blood pressure.
Toss 'em into tacos with corn tortillas, avocado, salsa, or simply mash them with avocado, pico de gallo, and enjoy them as a dip. You can also whip up a simple Cuban black bean soup by simmering black beans with garlic, onions, and cumin. For a fudgy, protein-rich treat, blend black beans into brownie batter!
Pinto beans, like their bean brethren, are high in fiber and prebiotics, promoting excellent digestive health. They can help with weight management by boosting satiety and reducing calorie intake, says Klinger. Karp adds that they are an excellent source of potassium, which aids in maintaining fluid balance in the body and regulating blood pressure. Not to mention, pinto beans are also loaded with folate, offering about 74 percent of the recommended daily allowance in one cup.
Create a healthier version of refried beans by mashing and sautéing pinto beans with olive oil, garlic, and cumin. Pinto beans make mouth-watering bean burgers or can be transformed into a flavorful, high-fiber chili when paired with sweet potatoes for meal prep. Klinger whips up a yummy breakfast tostada by spreading mashed pinto beans on a crispy tostada with eggs, salsa, and avocado. Adding pinto beans to quesadillas, placed between high-fiber tortillas and cheese, serves as an easy, vegetarian lunch or dinner option.
Cannelini beans, with their creamy texture and high copper content, can boost your immune system, promote red blood cell formation, and improve iron absorption, says Karp. They also help produce dopamine, a neurotransmitter known for regulating mood. White beans are also full of iron, preventing anemia and giving you a much-needed energy boost.
To get your white bean fix, consider making a creamy white bean dip by blending beans with lemon, garlic, and olive oil. Pair this with whole-wheat pasta in a creamy white-bean and kale sauce, or create a scrumptious side dish by mashing white beans with roasted garlic and Parmesan cheese. Enjoy a comforting bowl of Cannellini-Beans With Greens, one of Karp's favorite vegetarian one-pot dinners, or add white beans to Bolognese for a vegetarian protein boost.
Navy beans have nutritionists raving, thanks to their plethora of folate, thiamine, and manganese. Karp explains that this power trio helps in managing blood sugar levels, energy production throughout the body, and bone health. They also reduce the risk of metabolic syndrome by keeping your cholesterol and blood sugar levels in check. With its slow-digesting carbohydrates, navy beans offer sustained energy.
Swap out traditional baked beans for a healthier version made from slow-cooked navy beans, tomato sauce, and a touch of maple syrup. Pair navy beans with roasted red peppers, arugula, and anchovy dressing for a refreshing salad. Create a delicious, white bean-avocado toast by mashing navy beans with avocado and lemon before spreading them on whole-grain toast. Mix navy beans with quesadillas, using high-fiber tortillas and cheese as an easy vegetarian lunch or dinner option.
Soybeans, high in protein at 29 grams per cup, are the ultimate protein seekers' dream. They contain all nine essential amino acids, making them a unique powerhouse among plant-based proteins. Soybeans also support bone health due to their high isoflavones and calcium content.
Indulge in edamame, immature green soybeans, as a tasty snack. Find yourself relishing a tofu scramble whipped up with turmeric, onions, and bell peppers for a delicious plant-based breakfast. Create a stir-fry with tempeh, a fermented soybean delight, along with colorful veggies and a flavorful ginger-soy sauce. Snack on dry-roasted edamame beans anytime you crave something crunchy.
Last but not least, the mighty chickpeas shine with their rich polyphenol content, which helps reduce the risk of chronic diseases. A humble cup provides 15 grams of protein and 12 grams of fiber to keep your hunger in check while supplying a generous portion of folate for bone health.
Satisfy your cravings by roasting chickpeas with olive oil and spices for a tasty snack. Blend chickpeas with red onion, avocado, feta cheese, dill, and a Dijon-lemon dressing for a savory salad. Enjoy a cozy chickpea and butternut squash stew or whip up your favorite hummus – with or without tahini!
So go ahead, embrace the bean! Their nutritional profile and culinary versatility make them a staple worth having in your kitchen!
- Marissa (Meshulam) Karp, the founder of MPM Nutrition, affirms that black beans, part of the 'beans legumes' category, are rich in folate and offer numerous benefits, including cell growth and repair, reduced inflammation, and diabetes management.
- Pinto beans, another member of the 'beans legumes' family, are high in fiber and potassium, aiding in digestive health and blood pressure regulation, respectively.
- Cannelini beans, another type of 'beans legumes', are praised for their high copper content, which boosts the immune system and promotes red blood cell formation.
- Navy beans, another 'beans legumes', are recognized for their high folate, thiamine, and manganese content, which are beneficial for managing blood sugar levels, energy production, and bone health.
- Soybeans, not part of the 'beans legumes' but a crucial part of the vegan community, are celebrated for their high protein content and all nine essential amino acids, making them a unique plant-based protein source.
