By Lizzie Streit, MS, RDN, LD 

Beans are one of the most versatile foods that exist. They are a seamless addition to countless recipes, from salads to soups to dips and even desserts. Plus, beans offer an impressive nutritional profile and add a health boost to dishes. 

If you are looking to add more beans to your diet, this post is for you. Read on to learn about different types of beans, their health benefits, and how you can eat more of them. 

Types of Beans 

Beans belong to the legume family, which also includes lentils and peas. There are several types of beans, some of which are more popular than others. 

The most well-known beans include: 

• Black beans 

• Pinto beans 

• Garbanzo beans (also known as chickpeas) 

• White beans (like Great Northern or Cannellini) 

• Kidney beans 

• Soybeans (including young soybeans: edamame) 

• Black-eyed peas 

• Lima beans 

• Fava beans 

• Adzuki beans 

• Mung beans 

Health Benefits of Beans 

Beans provide a variety of vitamins and minerals. Most beans are a good source of folate, a water-soluble vitamin that’s vital for healthy fetal development. They also offer iron, an important mineral for healthy blood. Eating beans is a great way of boosting your intake of potassium and magnesium, both of which help maintain healthy blood pressure. 

In addition to micronutrients, beans have plant-based protein and plenty of fiber. Protein is necessary for healthy tissues and muscles. Getting enough fiber promotes digestive health and has been linked to a lower risk of heart disease and colorectal cancer. Thanks to their protein and fiber content, beans are also very filling and may help prevent overeating, leading to weight loss. 

How to Eat More Beans 

After reading about the many benefits of beans, you may be interested in incorporating them into a weight loss meal plan or healthy meal prep recipes!  

Here are some of the best ways to eat more beans: 

• Add them to tacos or burrito bowls: A can of black or pinto beans makes an easy, affordable, and nutritious filling for homemade tacos or burrito bowls. Season them with Mexican spices, garlic, and lime juice. 

• Mash beans into patties: Homemade veggie burgers anyone? Beans can be easily mashed and shaped into vegetarian patties. Browse the web for burgers made with chickpeas, black beans, kidney beans, or white beans, depending on what you might have in your pantry at the moment! 

• Blend them into dips: Use chickpeas to make homemade hummus or cook and mash fava beans to use as the base of a creamy spread for toast. White beans also yield delicious dips. 

• Bake with beans: Yes, you read that correctly…you can bake with beans! Whip up better-for-you brownies with black beans or blondies with white beans. 

• Serve them in soups: Add a can of beans to your favorite soup recipe or make a soup with a heavy bean base. Examples include chili, white bean and kale soup, and black-eyed pea and ham soup. 

Note from Healthy For Life Meals: Love beans? Then you’ll love our meals! We incorporate a variety of beans into our dishes, like in our Taco Salad with Avocado Lime Dressing, Creamy White Bean Chili, and Black Bean Sliders with Carolina Style Slaw. Get started with one of our plans today!