Are Beans Good for You?

You get about 8 grams of protein and 7 grams of fiber in just a half-cup of cooked or canned beans. Beans are also high in resistant starch, a carbohydrate similar to fiber. It isn’t digested and converted into glucose (blood sugar) the way many other carbs are. Rather, it’s broken down into short chain fatty acids by the healthy bacteria in your large intestine. “The lining of the colon absorbs these acids, and they can help reduce the risk of colon cancer,” says Guy Crosby, PhD, an adjunct associate professor of nutrition at the Harvard T.H. Chan School of Public Health in Boston.

All beans are good choices, but it’s best to eat a variety to take advantage of all their benefits. Black beans and red kidney beans have more antioxidants, navy beans supply calcium, lentils are rich in iron, and adzukis give you a potassium boost.

Dried and canned beans are equally good for you. Dried beans are economical and will last a long time—they’ll stay good for up to two years unopened or one year after opening. Beans cooked from scratch tend to be creamier and keep their outer skin intact but take some time. (Lentils cook the fastest, taking about 15 or 20 minutes.) “Soaking them overnight helps speed the cooking process and breaks down some of the sugars that can make beans difficult to digest,” says Celine Beitchman, director of nutrition at the Institute of Culinary Education in New York City. Other ways to handle the gas problem is to start slowly—say, with ¼ cup—and gradually increase as your body gets used to them. Or try different beans; just because one type gives you gas doesn’t mean they all will.

The advantage of canned is that they need no prep, and you can keep a can for up to five years, as long as it shows no dents, rust, or swelling.

While experts often recommend rinsing canned beans to reduce sodium, Crosby warns that you’re also tossing valuable nutrients when you do. “Save that liquid and use it in soups or sauces,” he says. “It’s rich in resistant starch and flavonoids.”

You may associate beans with rice and beans, soups, and chilies, but they can play a supporting or a lead role in many other dishes, too.

One easy way to get their benefits is to sneak them into other dishes: “Purée some white beans into mashed potatoes, use roasted chickpeas to replace croutons, or blend beans into a smoothie,” Linsenmeyer says. Or whip them into a dip: Purée any type of bean with a little garlic, olive oil, salt, and pepper.

Here are some other ideas for making beans work for you.

• Combine black beans with frozen corn, cooked in the microwave and brought to room temperature, and a bit of jarred tomato salsa for an easy black bean and corn salsa. Eat on its own, stuff into an avocado half as a meal, or use to top grilled chicken or fish.

• Lentils or chickpeas tossed with a quick vinaigrette—olive oil, vinegar, and mustard—and chopped vegetables, such as tomatoes, carrots, bell pepper, and cucumber, is a balanced meal—especially when served over a whole grain like farro or purple rice.

• White beans heated in olive oil with garlic and rosemary can be a surprisingly fresh-tasting addition to pasta. Or mash them lightly with a fork and use to top whole-grain toast.

Dried beans are inexpensive and easy to prepare, but they do take some time. A multi-cooker or slow cooker can help. If you’re in the market for one, consider one of these top models from CR’s ratings. (CR members can also dig into our complete ratings of multi-cookers and slow cookers.)