This article was created in partnership with as part of Cooking for Healthyish People: Beans 101.
We reach for whole grains to get our fiber fix, protein to keep us full, and veggies to ward off disease. But why are we overlooking beans?
They might not be the sexiest of vegetables, but beans are more versatile and nutritious than you'd think. Not only do , but they also come with : They're high in protein, low in fat, and full of other important micronutrients such as zinc and iron. that meals made up of beans leave you feeling more satiated than those with meat.
We partnered with our friends at to explore the many ways they're good for your health, your budget, and your life. A food with this much variety and nutritional power deserves more love, and we're here to spread the good word. Here are seven really compelling reasons you need more beans in your life.
1. They may help you live longer.
Beans, beans, the magical fruit, the more you eat... the longer you live? Maybe. A that tracked the dietary habits of elderly people across four countries found that eating just 20 grams of legumes (basically any plant that grows fruit inside a pod, including beans) may reduce one's risk of death by 7 to 8 percent—and no other food group even comes close. Legumes may also help as we age, which means they can help increase the quality of those extra years as well.
2. They help ward off disease.
Beans might not help you avoid the black plague or the flu, but they have been linked to the prevention of such as diabetes, cardiovascular disease, and . Which means something as simple as adding a can of , , or —all varieties found to in disease prevention and treatment— to your taco bar can have a huge impact on your health.
3. They pulverize bad cholesterol.
Wouldn't it be great if there was a way to undo the damage of every post-happy-hour-mozzarella-sticks binge? Well, (sorta) ! Pulses (a fancy name for beans, chickpeas, lentils, and dry peas) —low-density lipoprotein, otherwise known as the “bad” cholesterol. If you're worried about your cholesterol levels, try replacing foods that are high in saturated fats (for example, fried cheese sticks and red meat) with such as chickpeas, beans, kidney beans, navy beans, pinto beans, and butter beans.
4. They can help you lose weight.
What if there were a magical food that could help you and ? We'd all be rushing to the store to buy it, right? Turns out it exists: Eating pulses on the reg weight loss and weight management, and show they're a key ingredient in successful weight-loss plans.
And if dessert is your undoing? Try adding beans to everything from blondies and brownies to cake and cookies. They not only add more protein and fiber to whatever sweet treat you're whipping up, but they also on the glycemic index so can help curb blood-sugar spikes.
5. They battle sun damage.
Sunscreen isn't the only skin saver on your side. Eating beans can actually help fight the effects of UV rays. in the skin of elderly subjects who ate a lot of legumes. Legumes are also high in , which is known to heal scars and prevent sun damage and other signs of aging. Half a cup of kidney beans contains almost a whole day’s amount of zinc, so eat up if you're spending a lot of time in the sun. Beans also contain , which, combined with sunscreen, may help protect you against the sun and reduce your risk of skin cancer.
6. They're good for the environment.
The phrase guilt-free is overused, but beans truly won't kill your conscience. Chowing down on beans instead of meat can drastically reduce your carbon footprint—t says that subbing them in place of beef would allow the U.S. to reach 46 to 74 percent of its greenhouse gas reduction goals by 2020.
And they don't just help the air. Most plants need a nitrogen fertilizer to thrive—but not beans. Legumes basically make by storing nitrogen in their roots, which not only helps them grow big and strong but also benefits that are rotated in the soil after them.
7. They don't actually make gas worse.
Much as we love the old nursery rhyme, you don't need to fear a surge in flatulence from eating beans. bean-induced gas may actually be all in your head, and any stomach trouble you do experience will decrease once you start eating them more regularly. Need some bean recipe inspo? Start here (you're welcome).