Best beans: 6 nutritious beans to add to your diet

Best beans can provide protein, fibre and essential nutrients that support heart health, blood sugar control and gut health. Dietitians say adding beans to your meals can also supply key vitamins and minerals, including folate, iron, magnesium and potassium.

Kidney beans may help support blood sugar

Kidney beans are packed with fibre, protein, folate, magnesium, manganese and potassium. They also contain complex carbohydrates that are highly resistant to digestion, giving them a lower impact on blood sugar levels.

According to the report, kidney beans may help support healthy blood sugar levels in people with and without diabetes. One cup of cooked kidney beans provides more than 15 grams of protein and 13 grams of fibre.

Pinto beans stand out for fibre

Pinto beans are the most commonly consumed beans in the United States and contain the highest fibre content among the beans highlighted in the report.

A cup of cooked pinto beans delivers more than 15 grams each of protein and fibre, along with folate, iron, magnesium and potassium. The report notes that fibre supports healthy bowel movements and promotes the growth of beneficial gut bacteria that produce compounds linked to anti-inflammatory, heart-protective and other health benefits.

Lima beans support heart health

Lima beans provide magnesium, potassium and fibre, nutrients that play important roles in heart health.

The report says magnesium and potassium help regulate blood pressure, while fibre supports healthy cholesterol levels. A cup of cooked lima beans contains nearly 15 grams of protein, more than 13 grams of fibre and 955 milligrams of potassium.

What research says about eating beans

The report notes that all bean varieties provide a combination of fibre, protein and essential micronutrients, making them a nutritious addition to the diet.

Research cited in the article found that regularly eating pulses, including beans, peas and lentils, improved blood sugar markers such as fasting blood sugar, fasting insulin and HbA1c in people with type 2 diabetes.

A review of 28 studies also found that people with the highest bean intake had a 9% lower risk of high blood pressure and a 10% lower risk of coronary heart disease compared with those who consumed the least.

The report also highlights research linking regular legume consumption to less weight gain and smaller waistlines over a 10-year period.