Are Beans healthy for you? Beans beans the magical fruit! It is one of the most affordable ingredients that help keep you full throughout the day. Today we’re taking a deep dive into the nutrition of beans while I share some of my top bean recipes on the blog.
Are Beans Healthy For You?
I’m Anna, a Mexican-American registered dietitian, and today we’re going to chat about one of the most cherished staples in Mexican cuisine: beans. Whether you’re enjoying a warm bowl of frijoles de la olla, refried beans, or adding them to your tacos and salads, beans are a nutritious and delicious way to improve your diet on a budget. Let’s take a look at why beans are such a powerhouse food and share some tips on how to cook them to perfection.
Beans Are a Nutritional Powerhouse
Beans are a staple in Mexican cuisine and a cornerstone of a healthy diet. Here’s why they should be a regular part of your meals:
- High in Protein: Beans are an excellent source of plant-based protein, making them a great alternative to meat and animal-based protein. They provide essential amino acids necessary for muscle repair and overall health. The protein in beans is not a complete protein which means it does not contain all the essential amino acids so I pair it with a little side of rice.
- Rich in Fiber: Beans are packed with dietary fiber, which aids digestion, helps regulate blood sugar levels, and will have you feeling satisfied all day long. A fiber-rich diet can also reduce the risk of chronic diseases like heart disease and type 2 diabetes.
- Affordable and Shelf Stable: A large three-pound bag of dried beans can cost between $15-$20 and can last for about 6-8 months if you eat beans regularly. They are shelf-stable so you don’t have to worry about them going bad before you use them.
- Loaded with Vitamins and Minerals: Beans are a good source of important nutrients such as iron, magnesium, potassium, and folate. These nutrients are important for maintaining healthy blood pressure, supporting bone health, and preventing anemia.
- Low in Fat: Most beans are naturally low in fat, making them a heart-healthy option. They contain no cholesterol and have only a small amount of healthy fats.
- Antioxidant-Rich: Beans contain antioxidants that help fight inflammation and protect your cells from damage caused by free radicals.
Are Beans Healthy for Diabetics?
Beans can be a healthy option for those with type I or type II diabetes. They’re packed with fiber, and protein which helps regulate blood sugar. Portions are important so be mindful of how much you’re eating at once. Mindful eating is an important part of nutrition. If you want to learn more about carbohydrates, portions, and mindful eating for diabetes check out my ebook “Diabetes 101″. It’s a full nutrition guide where you’ll learn about how to eat balanced meals to keep your blood sugar happy along with recipes, meal plans, and more.
Are Canned Beans Healthy?
Canned beans are just as nutritious as homemade beans. They typically contain more sodium so just make sure you drain and give them a rinse before using them. You can also choose canned beans that are labeled “low sodium”. I always keep canned beans in my pantry for easy bean salads in the summer or when I have busy days. Canned beans help me avoid skipping meals!
Are Refried Beans Healthy?
Refried beans are known to be cooked in lard which is what makes them higher in saturated fat. Saturated fat is the type of fat that can raise cholesterol levels in the blood. However, most places have switched over to using oil. You don’t need a lot of oil to make refried beans taste good. I have a few tips and a healthy refried bean recipe for you to check out!
Tips for Cooking Beans
Cooking beans from scratch can be a rewarding and cost-effective way to incorporate this superfood into your diet. Here are some tips to ensure your beans are perfectly cooked and delicious:
- Soaking: Soaking beans before cooking can reduce cooking time and make them easier to digest. Simply soak them in water for at least 6-8 hours or overnight. For a quick soak, bring beans to a boil for 2 minutes, then remove from heat and let them soak for an hour.
- Rinsing: After soaking, drain and rinse the beans to remove any residual sugars that can cause digestive discomfort.
- Cooking: Place the soaked beans in a large pot and cover them with fresh water. Add aromatics like onions, garlic, and bay leaves for extra flavor. Bring to a boil, then reduce to a simmer. Cooking times can vary, but most beans will be tender in 1-2 hours. Keep an eye on the water level and add more if necessary.
- Salt: Add salt towards the end of the cooking process. Adding it too early can change the texture of the beans. Taste and adjust the seasoning as needed.
- Using a Pressure Cooker: A pressure cooker or Instant Pot can significantly reduce the cooking time for beans. Follow the manufacturer’s instructions for the best results.
- Storing: Cooked beans can be stored in their cooking liquid in the refrigerator for up to a week or frozen for longer storage. This makes it easy to have beans on hand for quick meals.
The BEST Bean Recipes
Click the title of each recipe to go to the full recipe!
A classic and simple recipe for homemade beans (frijoles de la olla), a traditional Mexican dish that’s both hearty and healthy. There is nothing like homemade beans so I encourage you to try this recipe!
Refried beans do not need a ton of oil or lard. This easy healthy refried bean recipe will teach you a few tips on how to get the flavor of refried beans with very little fat!
Charro beans or frijoles charros in Spanish is a true comfort food. They typically have lots of saturated fat from chorizo, bacon, and beef but try this plant-based version out for a healthier alternative!
This black bean avocado salad is your new go-to recipe for busy days! Ready in 10 minutes, super flavorful, and packed with nutrients. Get ready to add this to your favorite rotating recipes!
This poblano soup with beans is savory, comforting, and easy to make. It has authentic Mexican flavors as it is made with a salsa verde-style broth. Aside from being flavorful and satisfying, it is also nourishing and perfectly balanced. Perfect soup for a cold winter day!
Beans are Incredibly Healthy
Beans are a versatile and nutritious addition to any diet, offering a variety of health benefits. From providing plant-based protein to being rich in fiber and antioxidants, beans are a true superfood. By incorporating them into your meals, you can enjoy delicious flavors while supporting your overall health.
I hope you find these tips and delicious bean recipes helpful. Remember, healthy eating can be flavorful and satisfying, especially when it includes beloved ingredients from our very own culture. ¡Buen provecho!
Please share your thoughts or ask any questions in the comments below. I’d love to hear how your bean dishes turn out!
