Did you know January 6th was national bean day? Let’s celebrate the humble bean and all its glory. All beans are included in the festivities!
Some popular types of beans include lima beans, black beans, black-eyed peas, soybeans, kidney beans, garbanzo (chickpea) beans, navy beans, pinto beans, and red beans.
Beans are well deserving of the fanfare as this plant powered protein has a lot to offer. Beans are quite nutritious and a very affordable source of protein, fiber, vitamins, and minerals which provide various health benefits.1
To start, beans are an excellent source of protein; protein plays a very important role in growing, maintaining, and repairing cells and tissue within the body. 1,2 A 1-cup, or 155g, serving of shelled edamame beans provides 18.5g protein and a 1-cup, or 40g, serving of canned black beans provides 14.5g of protein.1
Beans are also a good source of folate; folate is essential for overall health, aids in healthy red blood cell production, and also helps prevent neural tube defects in a fetus during pregnancy.1 A 1-cup, or 155g, serving of shelled edamame beans provides 482 micrograms (mcg) of folate which is more than 100% of an adult’s daily folate needs!1
In addition, beans are rich in polyphenols, which is a type of antioxidant.1 Antioxidants fight the effects of free radicals, which are damaging to the body.1 Beans are also a good source of fiber; fiber can help reduce cholesterol in the body, serve as food to feed our gut bacteria, as well as maintain a healthy digestive system.1
A half-cup serving of black beans provides about 14g of fiber, which is over half an adult’s daily requirement for fiber.1 It’s amazing that so many nutrients are packed into such a small bean!
Beans are not only packed with important and beneficial nutrients, but beans are also very versatile as there are various ways to prepare and cook beans. Beans can be stewed, incorporated in soups, pureed (ex: hummus), and even mashed to be made into delicious bean “burgers”.
Beans can be a used as a component to a meal or even be the main meal itself! By incorporating beans into your diet, you are fueling your body with the nutrients it needs to thrive!
Written By: Emily DiBona, Dietetic Intern, Montclair State University
Check out the recipe for an Easy Bean Salad by Emily Dibona.
References:
- 9 health benefits of beans. www.medicalnewstoday.com. https://www.medicalnewstoday.com/articles/320192#benefits
- Eufic. What are Proteins and What is Their Function in the Body?: (EUFIC). Eufic.org. Published December 16, 2019. https://www.eufic.org/en/whats-in-food/article/what-are-proteins-and-what-is-their-function-in-the-body
