Fun Fact: Are Beans the Secret to Maintaining a Healthy Diet and Lifestyle?

It is no secret that beans are packed with protein, fiber, antioxidants, vitamins, and minerals; however, this tiny superfood could help individuals maintain healthy blood glucose levels, fight cancer, promote digestive health, and manage weight. According to study findings published in Maturitas, adding more beans to the typical US diet can increase intake of nutrients commonly underconsumed by both younger and older adults.^1,2

“Beans provide healthy, plant-based protein, and the fiber in beans helps lower the risk of many chronic diseases. They’re packed with other essential minerals and disease-fighting antioxidants,” Julia Zumpano, RD, LD, registered dietitian at Cleveland Clinic, said in a news release.²

Although the exact nutrient content varies by type, beans are generally rich in essential nutrients, including copper, folate, iron, magnesium, potassium, thiamine, and zinc. They are also rich in antioxidants that help counteract the harmful effects of free radicals, including anthocyanins, catechin, flavonoids, polyphenols, quercetin, and vitamin E.³

Regular bean consumption refers to eating legumes consistently, with the current Dietary Guidelines for Americans recommending approximately 1 to 3 cups per week. Consuming roughly half a cup of beans most days can provide health benefits, and emerging research suggests that higher intake may offer additional advantages.³

Because data on how increased bean consumption affects nutrient intake and diet quality in the typical American diet are limited, this study aimed to evaluate whether adding more beans improves intake of shortfall nutrients and overall diet quality. Researchers used data from the US National Health and Nutrition Examination Survey, and the analysis examined the effects of adding 1 or 2 servings of canned or dried beans, specifically kidney beans, black beans, chickpeas, and pinto beans, to the diets of adults 19 years and older, including younger and older adult groups.¹

Adding beans to the typical American dietary pattern significantly increased intake of several shortfall nutrients, including fiber, potassium, magnesium, iron, folate, and choline. Modeling 1 or 2 daily servings of beans also improved overall diet quality across all adult age groups, with Healthy Eating Index-2015 scores increasing by 15% to 16% with 1 serving and 19% to 20% with 2 servings compared with the typical US diet.¹

The findings suggest that dietary patterns rich in beans are linked to higher overall diet quality and increased intake of shortfall nutrients, including those of public health concern. As these benefits extend from earlier into later adulthood, dietary guidance should encourage greater consumption of canned and dry beans.¹

Replacing red meat with plant-based proteins like beans can help lower blood cholesterol and support heart health, while their fiber content may also promote fullness, according to the American Heart Association. With many bean varieties available, choosing low-sodium or no-salt-added options, rinsing canned beans, or using dried beans can help reduce sodium intake.⁴

Beans are small but mighty, and they deliver big health benefits by boosting diet quality and filling key nutrient gaps at any age. Adding more beans to your plate could be the secret to maintaining a healthy diet and lifestyle.

REFERENCES

1. Papanikolaou Y, Slavin J, Papanikolaou S, Fulgoni VL 3rd. Adding more beans to the US typical dietary pattern can lead to greater intake of shortfall nutrients and a higher diet quality in younger and older adults. Maturitas. 2024;186:108012. doi:10.1016/j.maturitas.2024.108012

2. 6 big benefits of beans. Cleveland Clinic. August 11, 2025. Accessed January 20, 2026. https://health.clevelandclinic.org/benefits-of-beans

3. Beans & health. Bean Institute. Accessed January 20, 2026. https://beaninstitute.com/nutrition-health/beans-health-overview/

4. The benefits of beans and legumes. American Heart Association. Updated October 27, 2023. Accessed January 20, 2026. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/the-benefits-of-beans-and-legumes