Beans may not be the most exciting food out there (and they undoubtedly get a bad rap for their flatulence-causing potential). But when it comes to nutritional value, it’s hard to find a food more deserving of the trendy “superfood” label than a humble can of beans.
There’s a long list of reasons why pulses (e.g., beans, peas, and lentils)—the collective term for the dried, edible seeds of legumes—have been described by some nutritionists as “the perfect food.” Pulses are excellent sources of both protein and fiber, along with many other nutrients like magnesium, iron, potassium, copper, and B-complex vitamins, while also being low in saturated fat and cholesterol. They’ve been linked to improvements in gut health, cholesterol, inflammation, blood sugar, and even weight management.
Unfortunately, most Americans aren’t eating enough of these nutrient powerhouses, despite the widely accepted dietary intake recommendation: between one and three cups of pulses per week. Many nutritionists and dietitians suggest eating beans and other pulses daily, to the tune of around half a cup. That’s a surprisingly modest amount, especially when you swap out some of your meat intake for beans and lentils. For example, you could substitute brown lentils for half of the ground beef in a recipe.
Aside from the nutritional boost, there are other reasons to love lentils (and the rest of the pulses). Compared to many other foods extolled for their potential health benefits, pulses are highly affordable. They’re a cheaper source of protein than practically any meat or seafood, as well as nuts, seeds, and eggs. And regardless of your dietary preferences or level of culinary ability, they’re easy to prepare and add to a wide range of dishes. As one of the earliest foods to be cultivated, pulses and legumes are found in practically every type of cuisine around the world. Studies also suggest that they have a relatively low carbon footprint. Growing pulses is less water-intensive than meat production. It also releases fewer greenhouse gases and helps to improve soil quality.
In praise of beans:
- The health benefits of pulses have been linked to resistant starch, a special type of fiber that isn’t metabolized until it reaches the large intestine. Once there, it is converted into helpful compounds by gut bacteria.
- If you’re concerned that eating more beans will cause unwanted gas, approach this gradually, allowing your body to adjust to the increased fiber intake and minimizing flatulence and other gastrointestinal symptoms.
- White beans or kidney beans are easy to add to pasta sauce and work well in chili and stews. Breakfast burritos with black beans, wraps with hummus, and salads with a scoop of cooked lentils are all excellent ways to up your bean consumption.
