Which are the healthiest beans?
Adding more beans and pulses to your weekly shop not only saves on your food bill (to replace more expensive protein), it also results in a higher nutrient intake and a more planet-friendly and sustainable diet.
Picking just one type of bean to add to your diet depends on your priorities – if it’s a good source of protein you’re looking for, soya beans offer the best ratio of amino acids for health. For fibre, think cannellini or kidney beans, or for immune support, chickpeas are beneficial for their vitamin E contribution. For heart health, opt for pinto or butter beans.
Around 3 tbsp or 80g (cooked weight) of beans counts as one of your five-a-day – but that’s all, regardless of how much you eat. This is because beans contain a lower density of vitamins and minerals when compared to other fruit and vegetables. That said, they’re one of the best sources of fibre, are a valuable source of plant-based protein, low in fat, and have a blood-balancing, low glycaemic index (GI). It’s no surprise, then, that beans are associated with numerous benefits, including helping to maintain a healthy weight, supporting gut health, and reducing the risk of several chronic diseases, including heart disease, type-2 diabetes, and certain cancers.
While they can cause digestive discomfort for some, beans are excellent for gut health. The flatulence you might feel is, in fact, your gut bacteria thriving – it’s the by-product of gut bacteria breaking down the oligosaccharides in beans and pulses.
Often mistakenly called an ‘incomplete protein’, beans contain all the essential amino acids needed for growth and repair, although some are present in lower amounts than others (which isn’t a concern in varied, balanced diets). Beans and pulses also contain compounds often referred to as anti-nutrients, such as phytates and tannins, because they can reduce the absorption of certain minerals, including iron and zinc.
Canned
As well as being convenient to use and affordable, canned beans have the advantage of reducing levels of anti-nutrients. In terms of protein, fibre and fat, there’s little nutritional difference between the dried beans you cook yourself and canned varieties. Although, the latter (including pouches) may have added salt and preservatives, and may lose some water-soluble vitamins, like folate and vitamin B2.
Dried
You will need 100-120g dried beans to make the equivalent of a 400g can of cooked beans. Overnight soaking isn’t necessary: food science writer Harold McGee believes that four hours is enough. This amount of time does help stop beans making as much foam as they cook, and can help with making them more digestible as they’re activated to start germination.
Whichever you choose, remember that when increasing the amount of beans in your diet, do so gradually. Including them too quickly may overwhelm your digestive system.
Top beans and their health benefits
- Borlotti: also known as cranberry beans, these are a favourite in Med-style dishes. High in iron, zinc and folate, they’re a great nutritional all-rounder. Try this Italian steak & borlotti bean recipe.
Nutrition (per 100g cooked): 7.3g protein, 7g fibre
- Butter beans: Provide good levels of soluble fibre, which supports the heart and helps manage cholesterol levels.
Nutrition (per 100g cooked): 5.9g protein, 6.1g fibre
- Cannellini: A useful source of iron and folate, and studies suggest that they may help balance blood sugar and aid weight management.
Nutrition (per 100g cooked): 8g protein, 8.3g fibre
- Carlin: Known as the ‘badger bean,’ this less common option has a protein contribution similar to lentils, and works well as an alternative to chickpeas.
Nutrition (per 100g cooked): 9.5g protein, 6.7g fibre
- Chickpeas: Reports show that those who regularly eat chickpeas enjoy a higher diet quality than those who don’t. It’s good news, then, that the UK has already doubled its consumption of this particular bean. Chickpeas are a source of folate, vitamin E and potassium.
Nutrition (per 100g cooked): 8.4g protein, 5.7g fibre
- Fava: Better known as broad beans, fava beans are the dried fruit of a smaller-seeded variety and are popular in Middle Eastern dishes. They’re a useful source of iron, zinc and folate. Check out fava bean flour and use it in place of, or combined with wheat flour, in recipes like pancakes and pizza. NB: Favism, a hereditary disorder, means you should avoid fava beans.
Nutrition (per 100g cooked): 7.6g protein, 5.4g fibre
- Haricot: The classic ‘baked bean’, studies suggest regularly eating haricot beans (also known as navy beans) can improve the diversity of gut bacteria and improve digestion and immunity.
Nutrition (per 100g cooked): 6.6g protein, 8.1g fibre
- Kidney: The skins of red kidney beans get their colour from good-for-you compounds, called anthocyanins, which have protective antioxidant properties and may help support healthy blood pressure. Kidney beans need to be boiled for 10 minutes to destroy a natural toxin called lectin.
Nutrition (per 100g cooked): 8.4g protein, 8.9g fibre
- Pinto: Offering similar benefits to kidney beans, although a better contributor of folate. Eaten regularly, pinto beans may aid cholesterol control.
Nutrition (per 100g cooked) 7.6g protein, 7g fibre
- Soya: (Edamame when fresh) – offering the best ratio of amino acids, soya beans are high in protein and fibre, low in fat and a useful source of iron and calcium. Reputed to be heart-healthy, they’re a source of omega-3 fatty acids and contain compounds that help regulate cholesterol levels.
Nutrition (per 100g cooked) 14g protein, 8.1g fibre
Check out our bean recipe collections for inspiration:
Butter bean recipes
Kidney bean recipes
Chickpea recipes
Edamame recipes
Black bean recipes