There’s plenty to love about the humble bean, but they rarely get the attention they deserve. If beans were a person, they’d be that friend who tends to fly under the radar but is always there when you need them – someone you can always count on to lift you up when you’re down.

OK, that might be a touch overdramatic, but once you realise how much beans have to offer, it’s hard not to get excited. In addition to being incredibly tasty and versatile (they’re at home in everything from a curry to a salad), beans are also one of the most nutritious foods we can eat. Here’s everything you need to know.  

You won’t be surprised to learn that they’re considered a superfood, high in both macro- and micronutrients.

Perhaps most crucially, beans are high in both protein and fibre. “Beans are an excellent source of plant-based protein – which makes them a staple in vegetarian and vegan diets – and are high in both soluble and insoluble fibre,” explains Nichola Ludlam-Raine, a specialist registered dietitian and author of the new book How Not To Eat Ultra-Processed: Your 4-Week Plan For Life-Changing Healthier Eating Habits.

That last point is particularly important: fibre is vital for our health. Not only does it support digestive health by feeding the gut microbiome, but it also helps to manage our blood sugar levels and lowers cholesterol levels (high levels are bad for our cardiovascular health).  

“Beans also contain essential nutrients such as folate, iron, magnesium, potassium and B vitamins as well as polyphenols and other antioxidants that protect against cellular damage and reduce inflammation,” Ludlam-Raine adds. 

While all beans contain high amounts of fibre and protein alongside plenty of essential nutrients, different types of beans offer different nutritional combinations. It’s why mixing up the beans in your diet can be so beneficial: not only will your gut bacteria love the variety, but you’ll be ensuring you get a mixture of different vitamins, minerals and plant compounds.

Black beans

As well as being high in fibre, protein and folate – the latter of which many of us likely aren’t getting enough of – black beans contain anthocyanins, which have anti-inflammatory and antioxidant properties. They also contain iron and magnesium and have a neutral flavour palate, which makes them great for adding to everything from soups and smoothies to brownies.

Chickpeas

Despite their name, chickpeas are in fact a bean – and happen to be high in protein, fibre, iron, choline and manganese. That manganese content is significant because it plays a role in everything from bone health to blood sugar regulation, and the body cannot form manganese on its own, so we have to get it from our diet. Choline is also great for brain health.

Broad beans

Broad beans certainly pack a nutritious punch. Like most beans, they’re high in protein, fibre and iron. But as University of Cambridge botanist Nadia Mohd-Radzman recently told The Guardian, broad beans also contain chemicals like the compound L-dopa that are linked to lasting improvements in the moods and emotions of those who consume it.

Soybeans

Also known as edamame when they’re harvested young, soybeans contain plenty of protein, fibre and essential vitamins and minerals such as vitamins C and K and calcium. Soybeans also contain isoflavones, a type of plant compound that may help to reduce the risk of certain cancers and improve bone health. Isoflavones are a type of phytoestrogen, a group of plant compounds that mimic human oestrogen. It’s for this reason that experts believe soybeans could offer relief from menopause symptoms.

Pinto beans

Often used in Spanish and Mexican recipes, pinto beans are not only high in fibre, protein and folate, but also contain kaempferol – a flavanoid that may help reduce inflammation. They contain a wide variety of micronutrients, ranging from thiamine and magnesium to potassium and phosphorus. 

One of the best things about beans is how versatile they are – here are just a few dishes Ludlam-Raine recommends adding beans to if you want to reap the benefits they have to offer.

1. Salads

Adding beans to your salad is a great way to add extra protein and fibre. “Chickpeas, black beans and kidney beans are great options,” Ludlam-Raine says. “Go for tinned for ease but make sure to rinse them first.”

2. Soups and stews

Bulk up warming soups and stews with a few extra beans. “Lentil soup, black bean chilli and minestrone are all delicious choices,” Ludlam-Raine suggests.

3. Side dishes

“Serve beans as a side dish, such as baked beans, refried beans or a bean medley,” Ludlam-Raine recommends. “I love baked beans on a jacket potato along with a green side salad.”

4. Main courses

Beans needn’t be a small part of a dish – they can be the starring event. Think bean burritos or bean burgers.

5. Snacks

“Roasted chickpeas or edamame can be a healthy, crunchy snack,” Ludlam-Raine says.

6. Breakfast

You don’t need to wait until lunch or dinner to get your bean fill. “Include beans in your breakfast with options like a tofu scramble with black beans or a breakfast burrito,” Ludlam-Raine recommends.

7. Dips

Perfect for summer, blend beans together to create delicious dips for tortilla chips, carrot sticks or just to have on the side of a main meal. Hummus (made from blended chickpeas) and black bean dip are a great place to start.

8. Baking

Baking may not be the first place you’d expect to see beans, but they can add an extra burst of nutrition to a sweet treat. “Black bean brownies and chickpea blondies are popular choices,” Ludlam-Raine says.

Images: Getty