Experts say we need to eat more beans. Let’s look at why (and how) we should do this.
Experts say we need to eat more beans. Let’s look at why (and how) we should do this.
Related listening:
What is the FODMAP diet? (Nutrition Diva #236)
Do you get enough fiber on a low-FODMAP diet? (Nutrition Diva #589)
Beyond FODMAPS with Beth Rosen, RD (Nutrition Diva #710)
Why you need more (not less) phytic acid in your diet (Nutrition Diva #612)
Lectins and the plant paradox (Nutrition Diva #471)
Welcome to the Nutrition Diva podcast, where we take a closer look at nutrition trends, research, and guidelines to help you make informed, confident choices about what you eat. I’m your host, Monica Reinagel, and today's topic amounts to a hill of beans.
We are scheduled to update the Dietary Guidelines for Americans this year and the scientific Advisory Committee recently submitted their report and recommendations which will be used to shape the final Dietary Guidelines for Americans, which will influence nutrition policies and programs for the next five years.
One of the committee's new recommendations was that Americans aim to consume 2.5 cups of beans and lentils per week. Now, that’s almost double the previous recommendation of 1.5 cups per week. And the truth is, most Americans don’t even come close to meeting the old target.
Today I want to take a closer look at the rationale behind this change as well as some of the reasons that so many Americans (maybe you) remain somewhat indifferent to the musical fruit. (And if you don't get that reference, it's clearly been too long since you were in 3rd grade.) And, finally, assuming I am able to make a compelling case for why beans deserve a bigger place on your plate, I'll offer some practical tips on how to make that happen.
The DGAC’s rationale for increasing bean consumption is based on multiple health and sustainability benefits. Beans are an excellent source of both protein and fiber—an essential nutrient that many Americans struggle to get enough of. Unlike meat, which offers lots of protein but very little fiber, or grains, which provide fiber but not much protein, beans are the whole package. Not only that, but they are eminently affordable. And with grocery prices on everyone's mind these days, that's a welcome bonus.
Increased bean consumption is linked to a reduced risk of heart disease, improved blood sugar control, better digestive health, and even weight management due to their high fiber and protein content. Additionally, beans are a highly sustainable crop, requiring fewer natural resources to produce while enriching soil health. By encouraging greater bean consumption, the DGAC aims to improve overall public health while promoting more environmentally friendly food choices.
But if beans are such a nutritional, environmental, and economic win, why aren’t we eating more of them? There are a few key reasons: concerns about digestibility (yes, we have to talk about gas), lack of familiarity or habit, and the perception that beans are boring or plain–even concerns about anti-nutrients. So, let's tackle these one by one.
Beans have earned their reputation as the "musical fruit" because they contain complex carbohydrates that are difficult for our digestive enzymes to break down. Instead, they travel to the large intestine, where bacteria ferment them, producing gas as a byproduct. The good news is that people who eat beans more frequently generally experience less gas–because the digestive system gradually adjusts. So one tip for easing gas from beans is to slowly increase your consumption--and then continue to eat them regularly. An over-the-counter enzyme supplement like Beano can also help. And it may also help to reframe that temporary digestive discomfort as evidence of an improving microbiome.
For some people, unfortunately, beans just aren’t an option. For those with Irritable Bowel Syndrome (IBS), for example, beans may cause more than just discomfort. However, it’s important to note that not everyone with IBS reacts the same way to all potentially problematic foods. The FODMAP elimination and reintroduction protocol can help pinpoint which specific foods are causing distress—and it isn’t always the beans. Sometimes dairy or other foods are the primary triggers.
//
Some people avoid beans due to concerns about so-called anti-nutrients, particularly phytic acid and lectins. These compounds have developed a bit of a bad reputation, but much of the fear surrounding them is overblown.
Phytic acid, which is found in beans and legumes, can bind to certain minerals like iron and calcium, reducing their absorption. On the other hand, phytic acid also plays a beneficial role in the body, acting as an antioxidant and slowing the breakdown of bone tissue. In fact, people with more phytic acid in their diets tend to have lower risk of bone fractures. I have a lot more to say about the benefits of phytic acid in episode #612.
Lectins are another commonly cited concern with beans. However, most lectins found in plant foods are harmless, and some may even have beneficial effects, such as supporting immune function. For more on lectins, please check out episode #471.
Another reason people don’t eat more beans is simple: habit. If you didn’t grow up eating beans regularly, they might not be something you naturally reach for when planning meals. Many traditional American meals are centered around meat, with beans playing more of a supporting role—if they show up at all. If you don’t already have a bunch of go-to bean dishes in your repertoire, it may not even occur to you to use them.
And, finally, I think a lot of people think of beans as boring, but that’s mostly because they’ve only experienced a narrow slice of what beans have to offer. Most Americans stick to a handful of familiar varieties—black beans, kidney beans, and chickpeas—when in reality, there are hundreds of types of beans, each with its own unique flavor, texture, and best uses.
And then there’s the world of gourmet heirloom beans, which take this conversation to a whole other level. These specialty beans, grown for their superior taste and texture, come in an astonishing array of colors and varieties—creamy, nutty, earthy, or even slightly sweet. Cooking with heirloom beans can be a revelation, as they have a richness and depth of flavor that mass-market beans simply don’t. Even at $6-8 per pound, they’re still far more affordable than meat or highly processed plant-based protein alternatives. Once you start tapping into the vast variety of beans or researching creative recipes for them, beans get a lot more interesting in a hurry.
So, let’s turn all of this into some practical advice. How do you actually start eating more beans?
One easy approach is to work them into foods you’re already eating. Adding a handful of beans to a salad, tossing them into a soup or stew, or mixing them into grain bowls or pasta dishes are simple, low-effort ways to boost your intake.
You can also swap in beans where you might otherwise use something else—think hummus instead of mayo on a sandwich or wrap, refried beans instead of ground beef on a taco, or a white bean dip instead of queso.
Next, we can up the ante by planning a couple of meals each week where beans take center stage. This could be a hearty bean soup, a lentil curry, a black bean burger, or a simple beans and rice (or greens) dish. This is where heirloom beans can really shine, bringing a whole new dimension of flavor and texture to the table. And if you need more inspiration, it is as close as your keyboard. Check your favorite recipe sites or just type the kind of bean you want to cook and the word ‘recipe’ into your search engine. Places that sell heirloom beans are also usually really good sources for creative recipes.
And finally, because they require a bit more preparation, beans may just seem like too much of a hassle. You can make your life easier by mastering a couple of easy cooking methods. My two favorite ways to cook dried beans are in my InstantPot or in a Dutch oven–you start them on the stove top and after they come to a boil, you cover them and put the whole pot into the oven for a couple of hours. It couldn’t be simpler. Cooked beans freeze well so go ahead and make a big batch. And, while I’m partial to dried beans, I also keep canned beans in the pantry because they are just so convenient.
So, what do you think? Is two and half cups of beans or lentils per week an attainable goal? How much of an adjustment would that represent for you? How can you make this into a culinary adventure? I’ll be interested to hear how this goes for you!
You can email me at nutrition@quickanddirtytips.com You can also leave me a message at 443-961-6206.
I’d also like to invite you to check out my other podcast. It’s called the Change Academy, where we explore the art and science of creating positive behavior change, both in our own lives, and in our workplaces and communities. You can find it on all the major podcast platforms. Just search for Change Academy.
Nutrition Diva is a Quick and Dirty Tips podcast. Our team includes Brannan Goetschius, Nathan Semes, Davina Tomlin, Holly Hutchings, and Morgan Christianson.and Nathaniel Hoopes.
That's all for this episode. Thanks for listening! I'll see you next week.