6 Healthiest Beans to Eat

1. White Beans

White bean types vary in size and taste. Cannelini, butter, navy, and great northern beans are popular.  Iron, potassium, calcium, and folate are abundant in white beans. 

White Beans

Chili, sauces (as a thickening), stews, smashed sandwiches, wraps, and hummus and white bean dips all benefit from white beans. 

 2. Black Beans

Vitamins, minerals, and antioxidants abound in black beans. They include protein and fiber and are ideal for plant-based, flexitarian, vegan, vegetarian, and gluten-free diets.

Black Beans

Serve them in quesadillas or egg, tofu, or cauliflower-rice scrambles with heart-healthy avocado and calcium-rich cheese or dairy substitutes.

3. Chickpeas

The versatile chickpea (garbanzo bean) is. Roast, pan-fry, crush, consume cold, purée into hummus, or mill into flour for dough, pasta, and baked items.


A water-soluble B vitamin, folate is essential for protein metabolism and cell health. Weight reduction and good weight maintenance are linked to fiber-rich diets.

4. Pinto Beans

 Pinto beans offer magnesium, copper, thiamine, iron, potassium, vitamin B6, and folate at above 33% DV.

Pinto Beans

Adding pinto beans to vegetarian sloppy Joes, burrito bowls, quesadillas, wraps, grains, vegetable meals, and soups.

5. Red Kidney Beans

Red kidney beans, used in chili, rice, and stewed beans, provide plant-based iron. In red blood cell creation, hormone synthesis, brain development, and cell function, iron is vital. 

Red Kidney Beans

Heme iron in animal products is more bioavailable than non-heme iron in red kidney beans. To absorb non-heme iron better, eat red kidney beans with vitamin C-rich fruits and vegetables.

6. Lupini Beans

Lupini beans provide 13 grams of protein, almost as much as 2 ounces of meat. They're available in snack packs, making them a portable food with high fiber and protein.

 Lupini Beans

A cofactor in over 300 enzyme systems, magnesium regulates muscle and nerve control, protein synthesis, and blood pressure.

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