Which bean is the best for you

Kidney beans are an excellent source of fiber. The high fiber content can help reduce blood sugar levels. For example, one study found that consuming dark red kidney beans and rice together was better for helping a person control their blood sugar levels than consuming rice alone.

The authors also stated that a combination of rice and kidney beans forms the basis of many traditional dishes, so people may find it relatively easy to adhere to this type of healthful diet.

Chickpeas are rich in essential nutrients, with one cup of cooked chickpeas containing :. Another name for chickpeas is garbanzo beans. Chickpeas are popular in salads, and people also often roast them as a snack or use them to make hummus.

They can also help people maintain their blood sugar levels and stay at a healthy weight. One small study found that participants who consumed hummus had lower blood sugar levels than those who ate white bread instead. Other research from also found that chickpeas in hummus may help people with diabetes manage their blood sugar levels.

In addition, the authors noted that consuming hummus may reduce the risk of heart disease and help people get enough legumes each day. It is important to keep in mind that both of these studies received funding from hummus manufacturers. Also called haricot beans, navy beans are a great source of many nutrients. One cup of cooked navy beans includes :.

Navy beans get their name from their use as a staple food in American Navy kitchens. They also contain some B vitamins. In a small study of 38 children , researchers found that those who increased their consumption of navy beans and rice bran improved their cholesterol levels. The authors of the study stated that the health benefits of these foods are well established in adults with high cholesterol. People often use black beans in South and Central American cuisine. Black beans are a common ingredient in chili, rice and bean dishes, and burritos.

A cup of cooked black beans contains :. For example, a small study of 17 men and women with type 2 diabetes found that adding black beans to rice led to lower blood sugar levels compared with rice alone. Pinto beans contain plenty of protein and fiber, and they are common in Mexican and Southwestern cuisine in the United States.

An earlier study found that daily consumption of pinto beans lowered risk factors for heart disease in people who were mildly resistant to insulin. Before soaking, pick through the beans, discarding any discolored or shriveled ones or any foreign matter. Rinse the beans well. Depending on how much time you have, choose one of the following methods:. After soaking, drain and rinse the beans and add to a stockpot. Cover the beans with three times their volume of fresh water.

Add herbs or spices as desired. Bring to a boil. Then reduce the heat and simmer gently, uncovered, stirring occasionally, until tender. The cooking time depends on the type of bean, but start checking after 45 minutes. Add more water to keep the beans from becoming dry. Lentils, split peas and black-eyed peas don't need to be soaked.

In addition, some legumes are "quick cooking" — meaning they have already been pre-soaked and redried and don't need extra soaking. Finally, canned legumes make quick additions to dishes that don't require long simmering. Just be sure to rinse prepared and canned legumes to remove some of the sodium added during processing.

If you can't find a particular type of legume in the store, you can easily substitute one type of legume for another. For example, pinto and black beans are good substitutes for red kidney beans.

And cannellini, lima beans and navy beans are easily interchangeable. Experiment with what types of legumes you like best in your recipes to make your meals and snacks both nutritious and interesting. Beans and other legumes can lead to the formation of intestinal gas.

Here are several ways to reduce the flatulence-inducing quality of legumes:. As you add more beans and legumes to your diet, be sure to drink enough water and exercise regularly to help your gastrointestinal system handle the increase in dietary fiber. There is a problem with information submitted for this request. Sign up for free, and stay up-to-date on research advancements, health tips and current health topics, like COVID, plus expert advice on managing your health. Error Email field is required.

Error Include a valid email address. An excellent topper to a salad or turned into a hummus dip eaten with veggies, there is no shortage of ways to get your share of garbanzo beans. Black beans , a favorite of recipes in Central and South America, are also a favorite of healthy eaters due to their high protein and fiber. This variety of beans is also particularly high in folate or folic acid which is a nutrient critical for promoting healthy cell growth and function, and particularly important for women to consume during pregnancy.

Most varieties of beans are a good source of folate, black beans are one of the best. While a serving of great northern white beans may not top out the charts on any particular nutritional value, their wide coverage of valuable nutrients makes them one of the best and healthiest beans to incorporate into your regular diet.

White beans possess good volumes of protein, iron, fiber, copper, folate, potassium, phosphorus, magnesium, zinc, and other vitamins. Because of their versatility in cooking, adding white beans to salads, soups, casseroles, and other recipes makes them not only healthy but one of the easiest to add to your diet. One of the most widely consumed beans in the world, kidney beans are also one of the healthiest beans due to their high fiber content.