I'm a Dietitian. This Is the One Food I'm Trying to Eat More Often
Whether they're canned, dried, or sneakily blended into soups, salads, or dips, beans are packed with powerful nutrients and offer some of the biggest health payoffs for the lowest cost and effort. Yet despite all they offer, they're seriously under-consumed in most American diets.
Let's discuss the science behind why I'm working to include them more often, and why you should too.The Dietary Guidelines recommend that adults consume about 1.5 cups of legumes per week, which can be divided into a half-cup serving three times a week. That's not much, but most of us still fall short.
Eating beans also helps increase fiber, plant-based protein, and nutrients like potassium and B vitamins. Additionally, nearly 9 out of 10 Americans fail to meet the recommended fiber intake, which is 25 grams per day for women and 38 grams for men. Beans happen to be one of the richest sources of both soluble and insoluble fiber. And eating enough fiber supports better digestive health, regulates your blood sugar, and keeps you feeling full.
You can think of fiber like the 'broom' that comes in to sweep out your gut, clearing out toxins, binding waste, and helping excrete excess hormones and cholesterol. Plus, eating enough fiber helps digestion run smoothly and keeps you regular.As a dietitian, I already knew beans were good for you. But lately, I've been more intentional about eating them regularly, and here's why:
One of the biggest reasons I've been reaching for more beans is their impressive fiber content in a serving, especially soluble fiber. Soluble fiber dissolves in water and forms a gel-like substance in the digestive tract, which helps lower LDL ('bad') cholesterol, slows the absorption of sugar, and feeds beneficial gut bacteria. This can have a powerful impact on heart health, blood sugar control, and digestive regularity.
A half-cup of black beans delivers around 7 to 8 grams of fiber, putting a major dent in the recommended 25 to 38 grams per day. Research shows that diets high in fiber are linked to lower risks of cardiovascular disease, type 2 diabetes, and colorectal cancer, yet most of us are still falling far short. Eating beans regularly is a simple and effective way to close that gap.
Beans are also a fantastic source of plant-based protein, with 7 to 9 grams per half-cup cooked serving, depending on the variety. This makes them especially valuable for vegetarians, vegans, or anyone looking to reduce their intake of animal protein. But it's not just about protein quantity, it's also about the total impact on health.
Studies have shown that replacing animal proteins with plant proteins like those found in legumes is associated with a lower risk of heart disease, type 2 diabetes, and even some cancers. Plus, plant-based proteins tend to come bundled with beneficial nutrients like fiber and antioxidants, rather than the saturated fat or cholesterol found in some animal products. Beans can help you boost your protein intake while supporting your long-term health goals.
Beans may not get the same spotlight as trendy superfoods, but they're nutrient-dense powerhouses. In addition to fiber and protein, they contain a wide range of essential nutrients many Americans don't get enough of—including folate, magnesium, potassium, iron, and B vitamins. They're also rich in polyphenols and antioxidants, which help combat oxidative stress and inflammation.
These nutrients play a key role in everything from energy metabolism and red blood cell formation to nerve function and muscle health. Potassium, for example, helps balance sodium and support healthy blood pressure. Yet it's one of the most commonly under-consumed nutrients in the U.S. In fact, it's been labeled a 'nutrient of concern' for Americans. Beans offer a budget-friendly, accessible way to fill those nutrient gaps and support whole-body health.If you're not used to eating beans, start small. And if you're new to beans and concerned about bloating, try lentils or split peas first, and gradually increase your intake while drinking plenty of water. All legumes count here — some of the most common legumes you'll find at the store include black beans, chickpeas, lentils, kidney beans, pinto beans, and edamame.
Here are a few easy, non-intimidating ways to get more into your meals:
Toss them into salads or grain bowls for a satisfying boost.
Blend into dips like hummus or white bean spread.
Stir into pasta sauces or taco meat to stretch your protein.
Add them to soups or stews for extra protein and fiber.
Try bean-based snacks, like roasted chickpeas or lentil chips.
Use canned beans for convenience and choose low-sodium or give them a rinse if you are looking for a low-salt option.
Beans may be small, but their impact on health can be mighty. From fiber and protein to key vitamins and minerals, they deliver health benefits in every bite, like supporting heart health, gut health, blood sugar balance, and more. As a dietitian, I'm always looking for simple, easy ways to improve my own nutrition and help others do the same—and beans fit the bill perfectly. No matter how you enjoy them, adding more beans to your routine is a smart, satisfying step toward better health.
I'm a Dietitian. This Is the One Food I'm Trying to Eat More Often first appeared on Men's Journal on Jul 4, 2025
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