Best beans for protein, fiber and heart health, ranked by experts

Key Points:

• Health experts emphasize that beans and legumes are affordable, nutrient-dense foods rich in protein, fiber, and essential nutrients like folate, magnesium, and iron, yet fewer than 14% of American adults consume them daily.
• Regular consumption of beans is linked to reduced risks of chronic diseases such as heart disease, type 2 diabetes, and obesity, potentially contributing to longer life expectancy.
• Various beans offer unique health benefits: black beans provide antioxidants and fiber; chickpeas improve diet quality; lentils supply plant-based iron; edamame delivers protein and fiber; and pinto beans may lower cholesterol more effectively than oatmeal.
• Kidney beans may help mitigate inflammation from high-fat meals by positively influencing gut bacteria, while black-eyed peas offer a valuable source of protein, fiber, and iron suitable for diverse dishes.
• Beans are convenient and cost-effective protein sources, with canned options requiring minimal preparation, making them an accessible choice amid rising grocery costs.