Beans are no longer exclusive to vegetarians and those obsessed with salads who appear to subsist solely on leafy greens—and for good reason: a regular can of black beans has as much protein as three eggs.
eggs
And double the fiber content in plums.

Dietitian Sophie Trotman places legumes among the top contenders for being some of the most nutritionally dense foods available. Besides their high fiber and protein content, these pulses brim with essential minerals including potassium, folate, iron, zinc, and magnesium. Moreover, incorporating them into your regular meals is straightforward, fitting seamlessly with various dietary preferences.

These unassuming legumes have also received an upscale revamp thanks to the meteoric rise of Bold Bean Co, a brand established in 2021 with the intention of making beans appear fashionable. The founder of the company, Amelia Christie-Miller, who is in her thirties, previously mentioned that she “detested”
baked beans
” growing up.

Today, her brand is as common among affluent young adults as Heinz ketchup, with predictions suggesting the firm could generate £5 million in revenue this year. The product isn’t exactly budget-friendly; one jar of queen chickpeas or butter beans costs upwards of £3.

However, even if you prefer not to spend too much on fancy beans, the inexpensive 50p can of black beans, butterbeans, or chickpeas remains quite useful and is “incredibly beneficial for your health,” according to Trotman.

” Incorporating a can of beans into your stir-fry, soup, stew, or salad undoubtedly makes these familiar dishes healthier,” states Trotman.

Trotman has selected and prioritized the finest beans beneficial for your well-being. Check out the recipes listed beneath to guide you in making them delectable right from your kitchen.

Pinto beans, a key ingredient in chili dishes and various Tex-Mex recipes, are highly nutritious. “These pinto beans provide an abundance of calcium, which benefits our bones and teeth, as well as aiding with sleep—a fact many overlook,” explains Trotman.

Magnesium, essential for nerve and muscle function, as well as mood regulation and sleep, is abundant in these beans. Additionally, pinto beans provide a source of
“non-heme” iron
, found in plant-based foods like fruits, veggies, nuts, and whole grains.

Studies conducted among individuals in the UK indicate that numerous people face challenges in consuming an adequate amount of iron, with women being particularly affected. As stated by Trotman, “it becomes essential to increase its intake through dietary means.”

Consuming substantial quantities of red meat, which typically serves as the primary iron source for many individuals, has been associated with increased risks of cancer, diabetes, and heart disease. Therefore, incorporating pinto beans into your meals can be an excellent method to boost your iron consumption without having to eat additional lamb, beef, or pork.

Make sure to enjoy pinto beans “alongside some broccoli or with a splash of lemon,” advises Trotman. “Since non-heme iron is not as readily absorbed by your body, the key to boosting the absorption of iron from plant-based foods is to combine them with a Vitamin C source.”

When trying to lose weight, it’s essential to pack your meals with plenty of fiber and protein, “or else you’ll constantly feel exhausted and ravenous,” Trotman explains, potentially derailing your fitness objectives significantly.

This positions edamame as ideal for individuals aiming to shed pounds, containing 8g of protein along with over 5g of fiber at merely 100 calories per serving. Being the highest-protein legume currently easily accessible in grocery stores, these beans also serve well as a nutritious option for folks intent on building muscles.

Edamame beans are enjoyed as a salty snack across many parts of East Asia and have become popular in British cuisine as an accompaniment to sushi or as a main component in salads and stir-fries.

Compared to other beans, edamame has significantly more protein content and remains rich in magnesium. Additionally, they provide a substantial amount of folate and calcium,” states Trotman. “Furthermore, these soybeans include phytoestrogens; studies indicate that these compounds may aid in maintaining hormone equilibrium among females.

Although not as high in fiber compared to certain other types of beans, edamame beans still provide approximately 5 grams of fiber for every 100 grams, which constitutes one-sixth of the recommended daily fiber intake. Therefore, these beans can help maintain satiety and energy levels long past your midday meal.

Fresh edamame can be purchased as well as frozen options.
tinned
Trotman recommends keeping a container in the freezer and adding them to stir-fries and salads whenever you wish.

Black beans are a powerhouse for gut health: containing nearly 7 grams of fiber per 100 grams (about one-quarter of your suggested daily amount) and having dark skins rich in anthocyanins—a potent antioxidant—they stand out as the top choice for keeping your digestive system content, according to Trotman.

A lot of the fibre found in black beans consists of resistant starch. This type of starch does not get broken down by the small intestine, hence it effectively nourishes your gut bacteria instead.
Research
It also demonstrates that resistant starch can enhance the body’s ability to handle sugar, whilst making us feel satiated after eating, thus reducing the urge for late-night snacks.

They’re also the beans with the highest magnesium content, apart from edamame,” notes Trotman, noting that they contain even more iron than pinto beans. These anthocyanins not only benefit your cardiovascular health but also help decrease overall bodily inflammation by improving gut function.

Trotman’s preferred bean is the chickpea – “I likely consume them two or three times every week,” she mentions. She elaborates, saying that chickpeas possess a rather mild flavor compared to the smokiness of black beans or the nuttiness of pinto beans, making them simple to incorporate into various dishes as an alternative to more substantial carbohydrates such as pasta or rice.

Chickpeas (along with kidney beans) contain significantly more carbohydrates compared to various types of beans, and they also have a higher calorie count for every 100 grams. However, combined with their substantial fiber content, these qualities make them even more satiating than other beans. Additionally, due to their high amounts of calcium, magnesium, and zinc, chickpeas can “boost your immune system and maintain healthy skin,” as Trotman points out.

Furthermore, these beans boast “a smooth, creamy consistency,” making them ideal for individuals looking to incorporate more legumes into their meals but aren’t accustomed to doing so regularly, according to Trotman. Whether you’re preparing Mediterranean salads, Indian curries, or Moroccan tagines, few cuisines wouldn’t be enhanced with an additional can of chickpeas.

Other outstanding options to incorporate into your meals

Broad beans

For every 100 grams: contains 63 kilocalories, 3.3 grams of fiber, and 4.7 grams of protein.

Broad beans, also known as fava beans, are low in calories yet “
high in magnesium
Calcium, iron, and potassium,” according to Trotman. Each 100 grams contains 8.8 grams of carbohydrates and 4.7 grams of protein, making these beans hearty enough to complement a salad, ensuring you stay satiated all day long.

Cannellini beans

For every 100 grams: contains 58 kcal, has 7.6 grams of fiber, and includes 4.6 grams of protein.

Like broad beans but with extra fiber, these mild-flavored, low-calorie beans serve as an excellent foundation for soups and dips. They also boast high levels of folate and iron. “In terms of your well-being, these closely resemble broad beans, so choose whichever you prefer,” Trotman advises.

Butter beans

For every 100 grams: contains 93 kcal, has 7.1g of fiber, includes 7.4g of protein

Trotman mentions that butter beans are “not as nutrient-rich” compared to various other types of beans available, yet a 100-gram portion of them can offer over 7 grams each of fiber and protein. It’s crucial, according to Trotman, to choose a type of bean you actually like eating. Many individuals appreciate these beans in Spanish cuisine or within substantial stews, where they continue to be quite beneficial.

Kidney beans

For every 100 grams: contains 150 kilocalories, 4.9 grams of fiber, and 7.5 grams of protein.

Packed with isoflavones and anthocyanins—both types of antioxidants linked to preventing diabetes, cancer, and heart disease—are kidney beans. “In addition,” notes Trotman, “they contain more iron than any other type of bean.”

Three nutrient-rich recipes packed with beans to enhance your well-being

Recommended

Are baked beans healthy?

Read more

Enjoy The Telegraph’s fantastic selection of Puzzles – and notice an improvement each day. Sharpen your mind and enhance your spirits with PlusWord, the Petite Crossword, the challenging Killer Sudoku, and even the traditional Cryptic Crossword.