What Is The Healthiest Bean To Eat

Beans are a popular ingredient in Mexican Food.

Image Credit: Jupiterimages/Stockbyte/Getty Images Beans provide a lot of bang for the buck. They are among the cheapest powerhouse foods, chock full of fiber, complex carbohydrates, antioxidants and protein. Beans also contain a variety of vitamins and minerals and are a key component in lowering your risk of diseases including heart attack, diabetes, stroke and cancer. Fortunately, there are dozens of beans to choose from and they can be found fresh, canned or frozen, making for a quick and filling meal.

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Lentils
   
Lentils

Image Credit: Polka Dot Images/Polka Dot/Getty Images It’s impossible to rank one bean over another nutrition-wise: They all carry numerous nutritional accolades. Lentils are one of the most popular beans, often found in soups. They come in red and green varieties, though green lentils boast more fiber. Still, both are very filling and a good source of dietary fiber, with about 5 grams of fiber in 1/2 cooked cup. Fiber-rich foods help stabilize blood sugar, lower LDL cholesterol and provide steady energy. Beans and lentils also contain folate, an essential B vitamin that’s especially critical for fetal development in pregnancy.

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Black Beans
   
Black Beans

Image Credit: Todd Warnock/Photodisc/Getty Images Also referred to as black turtle beans, black beans have a soft texture, making them a perfect substitute for meat in dishes. They are also a popular element of Mexican cooking. Black beans are an great source of manganese, vitamin B1, magnesium, iron and phosphorous. They are high in antioxidants, protein and fiber. One-half cup of black beans provides over 6 grams of fiber.

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Soybeans
   
Soybeans

Image Credit: Ryan McVay/Photodisc/Getty Images Soybeans have many uses as well. They can be used to make tofu, soy milk and cheese, meat and dairy alternatives and soy sauce. They are especially nutritious because of their high levels of essential fatty acids, dietary fiber and omega-3 fatty acids. Vitamin-wise, they contain vitamin K, vitamin B-2, potassium, magnesium, copper and potassium. Soybeans also have a high level of protein, which helps you feel full longer and helps build and repair healthy muscle tissue.

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Kidney Beans
   
Kidney Beans

Image Credit: George Doyle/Stockbyte/Getty Images Kidney beans are very flavorful and colorful beans. They come in a variety of hues, everything from deep red to pink and white. Kidney beans have been touted for helping to improve memory, lower the risk of heart attacks and stabilize blood sugar. They are rich in vitamin K, phosphorous, copper, vitamin B-1, potassium, manganese and iron. Cannellini beans, white kidney beans with a mild flavor, are popular in Italian soups and dishes. Kidney beans are also a staple of chili as well as hearty stews and soups. They are among the most fiber-rich beans, with almost 8 grams per 1/2 cup.

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  references
  
      LPN to RN: Beans: The Healthiest Dirt Cheap Food of All Time
    
      Harvard University Health System: Fiber Content of Foods in Common Portions
    
      Veghealthguide: Legumes/Beans
    
      SixWise: What is the Healthiest of all Beans?
       




  references
  
      LPN to RN: Beans: The Healthiest Dirt Cheap Food of All Time
    
      Harvard University Health System: Fiber Content of Foods in Common Portions
    
      Veghealthguide: Legumes/Beans
    
      SixWise: What is the Healthiest of all Beans?
    




Beans are a popular ingredient in Mexican Food.

Image Credit: Jupiterimages/Stockbyte/Getty Images

Lentils

Image Credit: Polka Dot Images/Polka Dot/Getty Images

Black Beans

Image Credit: Todd Warnock/Photodisc/Getty Images

Soybeans

Image Credit: Ryan McVay/Photodisc/Getty Images

Kidney Beans

Image Credit: George Doyle/Stockbyte/Getty Images

      LPN to RN: Beans: The Healthiest Dirt Cheap Food of All Time
    
      Harvard University Health System: Fiber Content of Foods in Common Portions
    
      Veghealthguide: Legumes/Beans
    
      SixWise: What is the Healthiest of all Beans?