Which dried bean is healthiest

We also cover how to incorporate more beans into a balanced diet. Soybeans, or edamame , are a popular bean in many parts of Asia. People consume soybeans raw, cooked, or in the form of tofu. These beans are very high in protein. One cup of cooked soybeans contains There is some scientific evidence to support claims that soybeans can help reduce the risk of cancer.

Researchers believe that antioxidants called isoflavones are responsible for this effect. A review of studies found that soybeans may help reduce the risk of stomach cancer and other gastrointestinal cancers. However, the authors found that only women who consumed soy products had a reduced risk of these types of cancer — the effect was not the same in men.

Kidney beans are a popular ingredient in chili, salads, and rice dishes. One cup of cooked kidney beans includes :. Kidney beans are an excellent source of fiber. The high fiber content can help reduce blood sugar levels. For example, one study found that consuming dark red kidney beans and rice together was better for helping a person control their blood sugar levels than consuming rice alone.

The authors also stated that a combination of rice and kidney beans forms the basis of many traditional dishes, so people may find it relatively easy to adhere to this type of healthful diet. Chickpeas are rich in essential nutrients, with one cup of cooked chickpeas containing :. Another name for chickpeas is garbanzo beans.

Chickpeas are popular in salads, and people also often roast them as a snack or use them to make hummus. They can also help people maintain their blood sugar levels and stay at a healthy weight.

One small study found that participants who consumed hummus had lower blood sugar levels than those who ate white bread instead. Other research from also found that chickpeas in hummus may help people with diabetes manage their blood sugar levels.

In addition, the authors noted that consuming hummus may reduce the risk of heart disease and help people get enough legumes each day. It is important to keep in mind that both of these studies received funding from hummus manufacturers. Also called haricot beans, navy beans are a great source of many nutrients.

Thank you for Subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information. Please try again. Something went wrong on our side, please try again. Show references Duyff RL. Cook for flavor and health. New York, N. Nelson JK expert opinion. Mayo Clinic, Rochester, Minn. May 8, Larousse L.

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The slightly smaller cousin of great northern beans, these creamy legumes are mild, versatile, and packed with manganese, copper, and thiamine, Previte says. Incorporate them into bean and ham soup or toss a few handfuls into tomato sauce for a satisfying spaghetti topping.

Usually associated with southern cuisine or New Year's Day eat them for good luck to start the year! Simmer them with a bit of bacon, broth, and diced aromatic veggies like onion and bell pepper for some next-level, high-protein baked beans. Next time someone asks you "black or pinto beans? Add black beans to quesadillas or tacos for a fiber and protein boost, fill omelets with black beans and cheese, or blend them into bean-based dips.

Fun fact: Split peas and green peas come from the exact same plant—the difference comes with the processing. Green peas get peeled, dried, and skinned, and that skin-removal step promotes a natural split in the pea. Since they're more compact than their full, green siblings, they offer even more protein per ounce. Simmer them in Split Pea Soup or stir them into Indian bean-based dishes like dal. Particularly filling due to almost 8 grams of fiber per half cup, "studies have found that consuming lentils may regulate blood sugar levels and improve gut health.

Lentils are great in soups or salads, but you can also add bulk and fiber to classically meaty dishes like meatballs and meatloaf," Batayneh says. Or follow the lead of Harris-Pincus and trade them for beef in tacos and sloppy joes. Small in size and big in metabolism-boosting protein , these white beans are uber-versatile.

And if you're prone to cramping, listen up: A half-cup has more potassium than a medium banana. You can also puree them to use as a thickener for soups," Harris-Pincus suggests. Stock up on the magical fruit in many forms for major metabolism benefits. By Karla Walsh. What are the health benefits of a plant-based protein like beans? Why are beans such a good source of protein?