What Happens to Your Body When You Eat Beans Daily … or Every Other Day
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 U.S. 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 recommends eating 1½ cups of cooked beans per week, most Americans consume less than 1/3 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.
Types of Beans
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Technically speaking, beans are members of the legume family, meaning they grow in a pod. According to the Department of Agriculture, more than 4,000 types of beans are cultivated in the United States. These are the five most popular varieties, per the Frontiers in Nutrition study above:
Pinto beans
Black beans
Kidney beans
Lima beans
Chickpeas
Health Benefits of Beans
You May Maintain a Healthy Weight
Beans’ magical duo of protein and fiber has multiple benefits, including weight control. “Getting more of these nutrients in your diet promotes satiety and helps keep you fuller for longer periods,” says Yanni Papanikolaou, M.P.H., a nutrition researcher and president of Nutritional Strategies, Inc. “Accumulating evidence suggests that people who eat higher amounts of protein and fiber also have healthier BMIs,” he says. Most recently, a 2023 Nutrients study of 15,185 people found that, over the course of a decade, bean eaters gained less weight—and belly fat—compared to people who didn’t eat beans.
You May Improve Your Gut Health
Your gut is teeming with bacteria that help protect against chronic illnesses like type 2 diabetes, heart disease, inflammatory bowel disease and cancer, notes the earlier Nutrients study. But to thrive—and outnumber disease-causing bad gut bacteria—these good bugs need fiber for fuel. “The breakdown of fiber by good bacteria produces short-chain fatty acids, which have been shown to help boost immunity and reduce inflammation. Ultimately, this means the fiber in beans can help prevent the onset of disease,” says Papanikolaou.
“In contrast, bad bacteria prefer to feast on sugar as an energy source, and the more sugar they get, the more they flourish and overtake the good bacteria,” he adds.
You May Reduce Your Heart Disease Risk
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Beans are serious multitaskers when it comes to heart disease prevention. For example, beans are one of the best sources of soluble fiber, which naturally lowers cholesterol, says the National Lipid Association. These little dynamos are also chock-full of blood-pressure-regulating potassium, a mineral that few of us consume enough of, according to the National Institutes of Health.
You’ll Consume More Nutrients
Potassium isn’t the only nutrient we could use more of. According to the Dietary Guidelines for Americans, most people also fall short on folate, calcium, magnesium, fiber and vitamins A, C, D and E (plus iron if you’re a female of reproductive age). Beans are a great way to fill the void, says Papanikolaou. Currently, he’s working on research that shows Americans who eat beans as part of their typical diets rack up more fiber, potassium, calcium, folate, iron, magnesium and vitamin E than non-bean eaters.
Potential Downsides
They Might Make You Gassy
Beans, beans, the magical fruit. The more you eat, the more you … (You know the saying.) “In addition to fiber, beans contain oligosaccharides, a naturally occurring type of sugar that we can’t digest fully,” says Sharon Palmer, RDN, a registered dietitian nutritionist specializing in plant-based nutrition and co-founder of Food Planet. So, yes, they can cause gas if your digestive system isn’t used to them. The remedy, says Palmer, is gradually adding small servings to your diet to give your gut time to adjust.
They Take a Long Time to Cook
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With cooking times ranging from 45 minutes to 2 hours, per the University of Nebraska-Lincoln, beans aren’t exactly fast food. A pressure cooker can cut that time down considerably. For the utmost convenience and fast service, canned beans or frozen edamame are a quick, convenient way to get your fix, and they are just as nutritious as dried versions.
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They Contain Controversial Lectins
If you’re avoiding beans because of their lectins, you can relax. “Lectins are compounds found in many plant foods, in particular beans, that can interfere with the bioavailability of nutrients in foods,” says Palmer. “They are largely inactivated when beans are soaked and cooked, so they aren’t an issue,” she says. As long as you’re eating your beans cooked (and who isn’t?), you’ll be fine.
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