Did you know that beans are one of the few foods linked to longer lifespans around the world? From the Mediterranean diet to the traditional meals of Central and South America, beans show up again and again as a staple for good health.
Rich in plant-based protein, fiber, and essential nutrients, they support heart health, improve digestion, and help keep blood sugar steady.
In this blog, we’ll look at why beans are such a nutritional powerhouse and how adding more of them to your meals can benefit your whole body.
Beans Are King in the Blue Zones
Beans are a staple food in many of the Blue Zones, which are regions of the world where people live the longest and healthiest lives. There are several reasons why beans are so popular in these areas:
Nutrient density
Beans are an excellent source of plant-based protein, fiber, and micronutrients like folate, iron, and potassium. They are a nutrient-dense food that can help provide the body with the nutrients it needs to function properly.
Affordability
Beans are an inexpensive source of protein and other nutrients compared to animal-based protein sources. Canned beans are convenient (and still cheap!), but dried beans are even cheaper!
Sustainability
Beans are a sustainable crop that can be grown in a variety of climates and soil types. They also require less water and other resources than animal agriculture, making them an eco-friendly choice.
Culinary versatility
Beans are incredibly versatile and can be cooked in a variety of ways, including soups, stews, salads, and dips. This versatility makes them a popular ingredient in many traditional dishes in the Blue Zones.
Overall, beans are a nutrient-dense, affordable, sustainable, and versatile food that can provide a range of health benefits. These factors contribute to their popularity in the Blue Zones and other regions around the world.
Types of Beans
There are many different types of beans, each with its unique flavor, texture, and nutrient profile. Here are some of the most common types of beans:
Black Beans
Black beans are a staple in Latin American cuisine and are known for their rich, earthy flavor and creamy texture. They are a good source of protein, fiber, iron, and folate.
Black beans are great for adding to salads, rice and beans, tacos, burritos, and using in brownie recipes (yes, really!), as well as for chili and soups.
Kidney Beans
Kidney beans are large, kidney-shaped beans that are popular in chili and other hearty dishes. They have a mild flavor and a creamy texture and are a good source of protein, fiber, iron, and folate.
These are great for kidney bean salad, chilis, and stew.
Chickpeas
Chickpeas, also known as garbanzo beans, are a staple in Mediterranean and Middle Eastern cuisine. They have a nutty flavor and a slightly grainy texture and are a good source of protein, fiber, iron, and folate.
These are most known for making hummus, but you can add them whole to salads too. Chickpeas are one of my favorite beans, and I use them to make crispy chickpea snacks as well as Marry Me, Chickpeas. (I love PlantYou’s recipe for Marry Me, Chickpeas!)
Lentils
Lentils are small, lens-shaped legumes that come in a variety of colors, including green, brown, and red. They have a mild flavor and a slightly grainy texture and are a good source of protein, fiber, iron, and folate.
Lentils cook really, really fast, so these are great when you’re pressed for time. Use these for lentil soup, curry dishes, and another personal favorite: mujaddara. (Get the recipe for mujadara here.)
Navy Beans
Navy beans are small, oval-shaped beans that are commonly used in baked beans and other comfort foods. They have a mild flavor and a creamy texture and are a good source of protein, fiber, iron, and folate.
These are great for soups (a lot of Italian soups use these), making white bean dip, and soups.
Pinto Beans
Pinto beans are popular in Mexican cuisine and have a slightly nutty flavor and creamy texture. They are a good source of protein, fiber, iron, and folate.
These are great for tacos, burritos, and making refried beans. These are my daughter’s favorite beans, and she especially loves when I make “smooshed beans” with them.
Tip: You can get dehydrated pinto bean flakes to make refried beans even faster. We do this quite a bit during the week for easy meals.
Other Beans
There are many other types of beans, including lima beans, cannellini beans, black-eyed peas, and adzuki beans, to name a few. Each type of bean has its unique taste and texture and can be used in a variety of dishes.
How to Cook Beans
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Before cooking dry beans, soak them first. This helps to reduce cooking time and make them easier to digest.
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To soak beans, rinse them thoroughly and remove any debris. Then, place them in a large bowl and cover with water, making sure to use enough water to fully submerge the beans.
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Soak the beans overnight, or for at least 8 hours. Once the beans are finished soaking, drain the water and rinse them again.
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To cook the beans, place them in a large pot and cover with fresh water. Bring the water to a boil, then reduce the heat and let the beans simmer until they are tender, which can take anywhere from 30 minutes to 2 hours, depending on the type of bean. I cook my beans in my InstaPot, and I keep a chart on the fridge with the times for each type of bean.
It’s essential to make sure the beans are fully cooked, as undercooked beans can cause digestive issues. Once the beans are cooked, drain any remaining water, and they are ready to be used in your favorite recipes.
Beans Versus Animal Meat
Beans pack a serious protein punch—about 15 grams in one cup of cooked black beans, nearly the same as 3 ounces of chicken breast. But here’s where beans shine: they deliver protein with zero cholesterol, far less saturated fat, and a hearty dose of fiber, complex carbs, vitamins, and minerals.
Here’s the extra win: diets rich in fiber—like those built around beans—are linked to a lower risk of colorectal (colon) cancer. For instance, a meta-analysis of 25 prospective studies found that every 10-gram increase in daily fiber was associated with roughly a 10% reduced risk of colorectal cancer.
So when you replace or balance animal protein with beans, you’re not just getting complete protein—you’re also fueling your body with nutrients that support heart health, gut health, and cancer prevention. Beans give you the upsides of protein without many of the downsides of meat.
Beans … and Gas
We know… this is a question we get a lot! However, if you soak your beans before cooking them, they are easier to digest, and that means less gas. Additionally, as your body gets used to your diet, any gassy discomfort should subside.
How to Add More Beans to Your Diet
There are many ways to add more beans to your diet. The Blue Zone diets incorporate about 1/2 cup to 1 cup per day.
You can try:
- Adding beans to your salads
- Adding them to your soups
- Using them to make dips: hummus, white bean & rosemary dip, black bean taco dip, and more
- Baking with them — I’ve made a delightful black bean brownie!
Checklist to Buy Better Beans
Ready to buy better beans? (Who doesn’t love a good alliteration?!)
Use this checklist:
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Go Organic: Look for certified organic labels—no synthetic pesticides or fertilizers.
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Check the Can: Choose BPA-free cans whenever possible.
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Read Ingredients: Avoid added sugars, artificial colors, flavors, or preservatives.
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Opt for Preservative-Free: Many brands now offer clean, simple beans—take the time to find them.
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Prioritize Nutrition: Choosing organic and additive-free beans ensures maximum health benefits.
Do You Love Beans?
Share your favorite recipe! We’d love to hear from you!
Great article on the benefits of beans! They are a nutrient-dense, affordable, sustainable, and versatile food that can bring a range of health benefits. I love the different types of beans listed, the cooking tips, and the suggestion of incorporating them in various dishes.
Andrew Dixon
Thank you!
Great post! I learned so much about the benefits of beans and the different types. I have a question – do you have any recommendations for incorporating beans into breakfast dishes?
Elizabeth Johnson
Hi Elizabeth! Thank you! We have several tips for incorporating beans into breakfast. One of our favorite ways is through a breakfast burrito: whole wheat tortilla filled with scrambled eggs, black beans, salsa, and chives. A breakfast bowl is another favorite: hash browns, scrambled eggs, black beans, salsa, and top with a dollop of Greek yogurt.