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Beans and legumes: an underrated source of protein and fiber

Updated Six Habits Editorial Team
Bowls of lentils, beans, chickpeas and peas on a kitchen table, bean soup simmering on the stove
The short answerBeans and other legumes combine plant protein, fiber, potassium and iron. A meta-analysis of randomized trials found that about one serving a day lowers LDL ("bad") cholesterol by about 5%. The EAT–Lancet Commission recommends legumes as a main protein source, and the Dietary Guidelines count them as both a vegetable and a protein food.

Key points

Why eat more beans

Beans, lentils, chickpeas and peas are rare foods that are rich in both protein and fiber. One cup of cooked lentils provides about 18 g of protein and 15 g of fiber, along with iron, folate and potassium, at low cost. Yet most Americans eat legumes only occasionally.

What the research shows

Cholesterol. A meta-analysis of 26 randomized trials found that about one serving of legumes a day (roughly 130 g, or ¾ cup) lowered LDL cholesterol by about 5% compared with control diets (Ha et al., 2014). That is a meaningful effect for a single food change.

Fiber and chronic disease. Legumes are among the richest sources of fiber, and high fiber intake is linked to a 15% to 30% lower risk of death, heart disease, type 2 diabetes and colorectal cancer (Reynolds et al., 2019).

Healthy and sustainable. The EAT–Lancet Commission named legumes as one of the main protein sources in a diet that is good for both people and the planet (Willett et al., 2019).

How to fit beans into your week

How to avoid gas

  1. Start with small portions, such as ¼ cup, and increase gradually over a few weeks.
  2. Rinse canned beans well.
  3. Soak dried beans overnight, discard the water and cook until very soft.
  4. Lentils and split peas are usually easier to digest than large beans.

Frequently asked questions

Are canned beans as healthy as dried?

Yes, nutritionally they are very close. Choose "no salt added" cans or rinse the beans to remove up to about 40% of the sodium.

Do peanuts and green beans count?

Peanuts are botanically legumes but nutritionally behave like nuts. Green beans and snow peas count as vegetables.

Sources

  1. Ha et al. (2014). Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials. Canadian Medical Association Journal 186(8):E252-E262. doi:10.1503/cmaj.131727
  2. Willett et al. (2019). Food in the Anthropocene: the EAT–Lancet Commission on healthy diets from sustainable food systems. The Lancet 393(10170):447-492. doi:10.1016/S0140-6736(18)31788-4
  3. Reynolds et al. (2019). Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet 393(10170):434-445. doi:10.1016/S0140-6736(18)31809-9

Prepared according to our evidence methodology and the principles of lifestyle medicine. For education only; it does not replace advice from your doctor.

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