7 Nutritious Beans Proven to Naturally Improve Your Heart and Gut Health

Beans are legumes containing rich amounts of protein, fiber and other essential nutrients. Research suggests that various beans, such as chickpeas, black peas, and lima beans, provide health benefits, such as aiding digestion, improving blood sugar, supporting heart health, and more.

1. Black beans

Black beans are high in fiber and protein, a combination that helps you feel full longer. In one study, participants who regularly consumed legumes, such as black beans, experienced less weight gain, a lower body mass index (BMI), and a thinner waist.

Additionally, people who did not regularly eat beans experienced 23.5% greater weight gain over the 10 years compared to those who did.

2. Chickpea beans

Chickpeas (chickpeas) help support heart health, weight management and blood sugar control. Research suggests that regular consumption of chickpeas and chickpea foods (such as hummus) is associated with higher intake of key nutrients, including:

• Fiber
• Folate
• Magnesium
• Potassium
• Iron
• Healthy fats

3. Sea beans

White beans may not be as common as some other varieties, but they are still a rich source of protein, fiber, folate and other essential nutrients. Regular inclusion of white beans in your diet is linked to better digestion, blood sugar and weight management.

In one study, overweight or obese adults who consumed five cups of cooked white beans per week for a month saw a reduction in their waist circumference and blood sugar levels. Male participants also reported a reduction in total cholesterol and pulse rate.

4. Pinto Beans

Pinto beans are a great source of fiber, making them a great option for their digestive health benefits. Fiber supports regular bowel movements and a healthy gut microbiome.

Eating cooked and cooled pinto beans may provide additional benefits due to the resistant starch that develops during this process. Research shows that resistant starch supports gut health and may help reduce appetite.

5. Red beans

Kidney beans are a rich source of folate, which is essential for fetal development during pregnancy. They’re also high in protein and fiber, a combination that can help regulate blood sugar levels, benefiting people with type 2 diabetes.

A research review found that regular consumption of kidney beans significantly improved blood sugar levels.

6. Lima Beans

The fiber, magnesium, and potassium content of lima beans may help with weight management and heart health. In one study, adults with higher consumption of legumes, such as lima beans, had lower rates:

• Body weight
• Body mass index (BMI)
• Waistline

Another study found that people who ate more beans (including lima beans and other varieties) had a 10% reduced risk of developing high blood pressure and coronary heart disease.

7. Soy

Soy is a nutritional powerhouse, offering multiple benefits related to weight management, brain health, heart health and much more. Because they are very high in protein, soybeans are often a plant-based option for meat and other animal protein sources.

These beans also provide a combination of fiber, potassium, and other nutrients that can help fight inflammation and protect cognitive health. Research has also linked higher consumption of a compound found in soy (called isoflavones) to a lower risk of developing heart disease.

Tips for Incorporating Beans into Your Diet

Including various fresh or canned beans in your diet can be simple. Here are some tips recommended by experts:

• Add them as a garnish in salads, soups or pastas
• Eat them alone as a side dish or snack
• Use mashed beans as a base for spreads and dips
• Try cooking with bean flour

To help reduce the gas and bloating that often accompany eating beans, try soaking them in water overnight to flush out the carbs that trigger these symptoms.

Because it may be more difficult for people with digestive disorders like irritable bowel syndrome (IBS) to tolerate beans, consult a healthcare professional before changing your diet.