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5 Healthiest Beans to Eat

Updated on March 14, 2014

Most of know that legumes, especially beans are healthy for us. They are filled with essential fiber, antioxidants and protein. They also contain good amounts of vitamins and minerals. One can always get confused about the right beans to choose among the lot. Here are five healthiest beans that can help you make a good start.

1) Black Beans

Black beans have a soft texture and act as a substitute for meat in dishes. They contribute to the health of the digestive tract especially the colon. Black beans allow the good bacteria in colon to produce butyric acid. The cells on the inside walls of the colon utilize this acid for the proper functioning of the colon. Black beans also contain a good amount of phytonutrients and flavanoids. Apart from these, the beans are great sources of manganese, magnesium, iron and phosphorous. And lastly, they are rich in proteins, indigestible fiber and antioxidants.

2) Kidney Beans

Kidney beans come in various colours, from deep red to white. Kidney beans are known to improve memory, stabilize blood sugar and reduce the risk of heart attacks. This is because, they contain a good amount of cholesterol reducing fiber. The fiber also controls the insulin levels in the blood, thus helping diabetic patients. They are rich in trace minerals such as Vitamin K, phosphorous, potassium, manganese and copper. Apart from these trace minerals, kidney beans are rich in molybdenum, which is an integral part of enzyme sulfite oxidase, responsible for detoxifying sulfites.

3) Lima Beans

Lima beans are very yummy when cooked and used in dishes. They are also undoubtedly one of the healthiest beans available. Similar to kidney beans, these too are rich sources of cholesterol-lowering fiber. This fiber is also responsible for preventing the blood sugar levels from spiking after a meal, as well as helpful for people suffering from diabetes. The fiber in lima beans not only controls blood sugar levels, but functions as a bulk laxative, protecting the mucous membrane of the colon. Lima beans are a rich source of folates, required for synthesizing DNA. Lastly, they are a good source of vitamins and minerals needed by our body.

4) Pinto Beans

Not many people are aware of these beans. However, they are the most common beans in US and northwestern Mexico, as pinto beans are one of the most common ingredients of burritos. They are rich in fiber and protein. They are also loaded with trace minerals such as potassium, phosphorous, iron and manganese. Similar to kidney beans, pinto beans are rich in molybdenum. One of the health benefits of pinto beans is that it provides immunity against cold and flu.

5) Soy Beans

Who is not aware of the protein rich soy beans? For vegetarians, this is one of the best replacements for lean meat due to its high protein content. One can either drink soy milk or eat preparations made of soy such as tofu, cheese and even fake meat to avail its nutrients. Soy not only contains proteins, but also contains high levels of dietary fiber and essential fatty acids such as Omega-3 fatty acids. Soy also contains a good amount of vitamins such as vitamin B-2 and vitamin K, as well as trace minerals such as copper, potassium and magnesium.

These are definitely not the only healthy beans you will find, as there are many more available in the market with much more nutritional value. Do write your choice in the comment box below.


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    • karthikkash profile image

      Karthik Kashyap 3 years ago from India

      Thanks a lot for sharing that WiccanSage.

    • WiccanSage profile image

      Mackenzie Sage Wright 3 years ago

      I eat so many beans, lol. We eat bean dishes a couple times per week, plus for lunches and stuff. I am glad to see my staples -- black beans & kidney beans -- are healthy. Great informative article.

    • karthikkash profile image

      Karthik Kashyap 3 years ago from India

      Miyuki: Thanks for your comment. It is valuable information you have shared.. However, I have to delete it from this post as this is not the relevant blog article for that. I do recommend you to post the same comment in my other blog related to network marketing. Thanks a lot.

    • karthikkash profile image

      Karthik Kashyap 3 years ago from India

      tsmog: Thanks a lot for commenting.. I will keep adding some more nutritional facts about lot more vegetables and fruits in the near future. Please do follow them as well.

    • tsmog profile image

      Tim Mitchell 3 years ago from Escondido, CA

      I appreciate this article. Implementing soon beans into my diet I now understand more of why than just being recommended as healthier. It makes better sense having read this informative article and gaining valuable knowledge.


    • karthikkash profile image

      Karthik Kashyap 4 years ago from India

      Thanks a lot for sharing Chitrangada :)

    • ChitrangadaSharan profile image

      Chitrangada Sharan 4 years ago from New Delhi, India

      Nice and useful information about the healthiest beans!

      I do include them regularly in my meals.

      Thanks for sharing!

    • karthikkash profile image

      Karthik Kashyap 4 years ago from India

      Thanks a lot for the comment Chuck :)

    • Chuck Bluestein profile image

      Chuck Bluestein 4 years ago from Morristown, AZ, USA

      I love eating beans. I eat them with brown rice even though I like them better alone. The brown rice is cheap and adds lots of carbs to the meal. Beans are high in protein. My favorite beans are the most expensive beans-- Fordhook lima beans. Kidney beans are my second favorite. Actually I like adzuki beans just as much as kidney beans. I also love baked beans but they add unhealthy things to it like sugar.