Potential Health Benefits of Eating Beans Every Day
Nutrient specifics vary depending on the type of beans you eat. A half cup of black beans, which is considered a standard serving size, contains:
- 153 calories
- 8.9 g protein
- 26 g carbohydrates
- 8.7 g fiber
- 1.7 g fat
They also contain substantial amounts of the B vitamin folate, as well as modest amounts of magnesium, phosphorus, potassium, and zinc.
That combination of protein, fiber, vitamins, minerals, and antioxidants explains why beans are associated with a range of health benefits.
Beans May Support Heart Health
“Beans can be a great heart-healthy addition into your diet,” Routhenstein says. “They contain soluble fiber to help support healthy cholesterol levels, along with being rich in magnesium and potassium, which help support healthy blood pressure and blood vessel function.”
Beans May Help With Blood Sugar Management
Thanks to their special combination of fiber, protein, and complex carbohydrates, beans have long been associated with better blood sugar control, a benefit that’s particularly important for people with diabetes or prediabetes.
“People will see improvement in blood sugar because of that fiber component and the protein component. It typically will fill you up a little bit more at meals, and as a result, your blood sugars don’t spike as high,” says Jennifer Rawlings, RD, CDCES, a nutrition coach based in Charlotte, North Carolina.
Beans have a low glycemic index, which means your body digests them slowly, with a gradual, steady rise in blood sugar rather than a sharp spike. Research suggests that consuming beans regularly can lower your risk of developing type 2 diabetes by 33 percent.
Beans May Boost Gut Health
When that happens, bacteria metabolize the fiber and resistant starch, producing compounds called short-chain fatty acids (SCFAs). They fuel the cells lining your colon and keep your gut barrier healthy, and they also influence energy balance and glucose regulation throughout your body.
Beans Can Help You Maintain a Healthy Weight
One reason beans may support weight management is their effect on hunger.
“Beans keep us feeling fuller, longer, so we’re less likely to snack or have cravings show up between meals,” Rawlings says. “That supports weight maintenance and weight loss.”
In one study of more than 40,000 people, those who ate more beans weighed less and had a lower BMI and smaller waist circumference than people who don’t eat them. Another large study found that higher legume consumption was associated with lower body weight and less weight gain over a 10-year period than lower legume intake.
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