Beans are a good source of protein
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EmailInclude beans in your daily meals for balanced nutrition.
Beans, part of the legume family, are among the oldest cultivated crops and they remain one of the most nutritious foods you can add to your plate. Beans provide protein, fiber, vitamins, minerals and other nutrients that support long-term health.
There is a lot of talk about making sure to consume enough protein. Beans may be a way to meet your protein goals, especially if you consume a plant-based diet. Most beans are considered incomplete proteins, meaning they lack one or more essential amino acids. When beans are combined with a complementary food such as brown rice, corn, wheat, nuts or seeds, they form a complete protein. Soybeans are the exception. Soybeans are the only common plant food containing complete protein.
Beans are a “protective food” that can provide steady energy while contributing to many health benefits. Beans are also very affordable and available in a variety of forms.
- Dried beans are often low cost and usually the lowest in sodium.
- Canned beans allow you to choose low or no sodium options and are quick and easy to prepare. Great for salads.
- Frozen beans are convenient and nutritious. Great for soups and stews.
Eating healthily should be fun and taste good. A half-cup or more of beans or lentils are generally recommended and can easily be done by adding them into almost any dish. Regular consumption has been shown to increase the following:
- Protein
- Fiber
- Folate
- Zinc
- Iron
- Magnesium
Beans can also lower your intake of saturated fat and total fat, with helps reduce your risk of many chronic health problems and support better nutrition. There are many delicious ways to incorporate beans into your meal plan.
MSU Extension has numerous recipes to increase your consumption. Beans can be added to many dishes, including:
- Rice dishes
- Soups
- Salads
- Casseroles
- Dips and spreads
Here are even more reasons to include beans in your daily diet.
- Beans are rich in folate, which plays an important role in human reproduction and reducing birth defects.
- Beans are high in dietary fiber and low glycemic index, aiding in digestion and supporting heart health
- Beans have no cholesterol, saturated fat and are lower in calories than animal protein.
- Beans are budget friendly protein alternatives.
- Beans contain antioxidants to help reduce inflammation and oxidative stress.
Michigan State University Extension offers a variety nutrition and health related programs at no cost to help people build healthier daily habits.
