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What's the healthiest bean to eat? 5 types that are nutritionist-approved and how to enjoy them.

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If you’re looking to upgrade your health in 2025, eating more beans and lentils should be on your bingo card. Packed with nutrients such as fiber, protein, iron and magnesium, beans and lentils are among the most nutritious and versatile foods on the planet. Yet these little wonders are often overlooked at the supermarket. Maybe it’s because they often come in a can or that they got a bad rap in the ’90s as the “musical fruit,” but beans and lentils have flown under the radar for decades, while other superfoods like kale, chia and cauliflower have had their moments.

of cooked beans, peas and lentils per day.

approaching on Jan. 6, there’s never been a better time to embrace beans and lentils. Here’s why beans and lentils should be in your shopping cart more often:

Beans and lentils offer a bouquet of nutrients, including protein, fiber, iron, calcium, magnesium, phosphorus, folate, zinc and selenium, although the exact nutrition composition varies by type. They contain very little saturated fat and minimal sodium and have a low glycemic index.

that eating beans is associated with a variety of health benefits, including:

  • Consuming beans may help lower LDL (bad) cholesterol and protect against heart disease.

  • Researchers have found that consuming beans may greatly reduce the risk of causing colorectal cancer.

  • Although beans are high in carbohydrates, consuming them can actually help protect against diabetes and aid in managing blood sugar levels.

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  • People who eat a vegetarian diet can obtain more fiber, iron, calcium, and potassium than people who do not follow a vegetarian diet.

Beans like black beans and chickpeas each have their own special characteristics when it comes to nutrients and flavor. It's also worth considering that the best choice is often the one that you really enjoy and can stick to, but here are the top five options that pack a big nutrient punch:

Boiling a half cup of lentils provides 8 grams of fiber, 9 grams of protein, and multiple essential vitamins and minerals, including B vitamins, iron, magnesium, phosphorus, copper, and manganese.

Lentils can be incorporated into salads and soups, serve as a base for curries, transformed into patties for burgers, and used as a meat substitute in Bolognese sauce.

A half cup of canned black beans contains about 6 grams of both fiber and protein, along with several important micronutrients, including iron, magnesium, manganese, folate, and thiamine.

Black beans can be used in a variety of ways, such as adding them to salads, taco bowls, baked goods, burgers, or quesadillas.

A half a cup of canned cannellini beans contains 5 grams of fiber, 6 grams of protein, and 15 percent of the daily recommended amount of iron.

Cannellini beans are fantastic in soups like minestrone and pasta fagioli because they hold their shape when cooked. They also can be processed in a food processor with olive oil, lemon juice, garlic, and herbs, and served as an alternative to hummus.

A single half-cup serving offers 6g of fiber and 7.5g of protein, which makes it a good source of several essential nutrients, including iron, magnesium, phosphorus, folate, copper, and manganese.

Canned chickpeas are very versatile and can be tossed into a salad, mashed and added to a sandwich, blended into hummus in the food processor, or even roasted and drizzled with chocolate for a sweet treat.

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Edamame can serve as a high-protein snack on their own, or be used in a stir-fry or as a topping for a rice bowl. Due to their density, they make a satisfactory substitute for animal protein in many meals.

It's worth double-checking, though, as most cans are no longer made with BPA.

Beans and lentils are sometimes overlooked but affordable and adaptable sources of nutrition. They provide a surprising assortment of underutilized nutrients like fiber, iron, calcium, and potassium, and consuming them regularly has been associated with a number of health benefits.

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