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We’ve all heard it: "Eat more beans!" But could a shift toward beans and legumes really change our health and the planet’s future? The U.S. Department of Agriculture (USDA) certainly thinks so. In a groundbreaking new report from an advisory committee, there’s a bold push to prioritize beans, lentils, and other legumes as a primary protein source in our diets. The suggestion is simple yet powerful: let’s replace red and processed meats with beans, peas, and lentils.
But what makes beans so special? And why is the USDA suggesting we rethink how we get our protein?
A Nutrient Powerhouse
First, let’s talk about the undeniable benefits of beans. These little legumes are fiber-packed and incredibly nutrient-dense, making them a standout in the world of plant-based foods. According to Keri Gans, MS, RD, author of The Small Change Diet, “Beans are packed with beneficial nutrients, such as protein, fiber, folate, and antioxidants, all of which have been associated with numerous health benefits.”
Beans are loaded with fiber, a nutrient we don’t always get enough of in our diets. Research shows fiber plays a huge role in supporting digestive health and can even help with weight management. Additionally, polyphenols — the antioxidant compounds found in beans — have anti-inflammatory benefits, reducing the risk of heart disease and certain cancers. Pretty impressive for a humble legume, right?
And beans aren’t just good for your heart. Christy Brissette, MS, RD, owner of 80 Twenty Nutrition, adds that pulses (like beans and lentils) contain soluble fiber, which can lower levels of "bad" LDL cholesterol and help with blood sugar management. Plus, they contain resistant starch, which supports a healthy gut microbiome by promoting the growth of good bacteria.
A Cost-Effective Protein Source
While most of us think of meat as the go-to protein, beans are often a more affordable option. Jessica Cording, MS, RD, author of The Little Book of Game-Changers, points out that beans provide an excellent source of plant-based protein. And considering how expensive animal-based proteins can be, incorporating more beans into your meals could be a game-changer for both your wallet and your health.
The Shift in Dietary Guidelines
This year, the USDA’s advisory committee recommended a shift in the Dietary Guidelines for Americans. Their suggestion? We should be aiming for at least 2.5 cups of beans and lentils per week, replacing the current goal of just 1.5 cups. This is the first time in history that the USDA has suggested putting plant-based proteins like beans at the top of the food pyramid. If adopted, these changes would go into effect with the 2025 Dietary Guidelines, so the push for more beans might be here to stay.
Which Beans Are Best?
So, which beans should you be eating? The truth is, there isn’t a one-size-fits-all answer. According to Brissette, each bean or legume offers unique benefits. Whether you’re into black beans, chickpeas, or lentils, it’s important to choose what you like and can incorporate regularly into your meals. It’s all about variety!
But, as much as we love the idea of swapping meat for beans, they’re not for everyone. If you’ve ever experienced bloating or discomfort after eating beans, you’re not alone. Beans can cause gas and stomach issues for some people, and if that’s the case for you, don’t force them into your diet. Instead, try introducing smaller portions gradually, or explore other plant-based protein sources like tofu or tempeh.
Delicious Ways to Eat More Beans
Wondering how to get more beans into your diet without feeling like you’re chewing through a garden of legumes? There are plenty of delicious and creative ways to sneak them in. Here are a few ideas:
Hummus: Chickpeas (garbanzo beans) make for an easy and tasty dip. Add olive oil, tahini, garlic, lemon, and spices, and you've got a satisfying snack or spread.
Bean Chili: A hearty, warming meal that’s perfect for winter. Mix kidney beans, black beans, and lentils with tomatoes, spices, and a little heat for a flavorful dish.
Bean Salad: A refreshing salad made with your favorite beans, chopped veggies, olive oil, and lemon juice can be a nutritious, filling lunch.
Tacos or Burritos: Swap out some of your meat filling for black beans, pinto beans, or lentils. Top with fresh salsa, guacamole, and a sprinkle of cheese.
Smoothies: Add a spoonful of white beans to your morning smoothie. It’s an easy way to boost protein without affecting the flavor too much.
Why This Shift Matters
Why is there such a push to make beans and legumes a staple in our diets? It’s about more than just nutrition. Shifting toward plant-based proteins can have a significant impact on our health, the environment, and our economy. Beans are a more sustainable protein source than meat, producing far fewer greenhouse gases and requiring less water and land to grow. By eating more beans, we’re not just taking care of our bodies — we’re also helping reduce our environmental footprint.
So, the next time you’re planning your meals for the week, why not take a chance on beans? You’ll be doing your body and the planet a favor.
References:
Keri Gans, MS, RD, author of The Small Change Diet
Christy Brissette, MS, RD, owner of 80 Twenty Nutrition
Jessica Cording, MS, RD, author of The Little Book of Game-Changers
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