Beans could be nature’s perfect food. These little powerhouses are packed with vitamins, minerals and phytochemicals, according to 2021 research in Nutrients. But what really takes them to the next level is their unique combo of plant protein and fiber. At the same time, beans contain little, if any, saturated fat, and they are cholesterol-free, per the US Dry Bean Council. Another perk? Beans cost just pennies per serving.
So why aren’t we eating more of them? Even though the 2020-2025 Dietary Guidelines for Americans recommend eating 1 ½ cups of cooked beans per week, most Americans consume less than 1/3 of a cup weekly, according to 2021 research in Frontiers in Nutrition.
Whether you’re not a bean eater (yet!) or are looking for more ways to add them to your diet, here’s what you need to know.