Top 10 Beans for Good Health

Among the diverse pantry staples, one category is highly nutritious and healthy. You can find many varieties in this category, each offering a health benefit.

We are talking about beans, or as you may call them, legumes. Whether you speak about kidney beans or chickpeas, the variety is endless.

Most of us have eaten many different kinds, and you may be unaware of many of them. This article will help you find the top 10 excellent beans for your holistic health and wellness.

Whether you cook them as a curry or add them to a salad, they will win your heart. Let’s get started.

Why are Beans Healthy and Considered Good for Us?

Beans or legumes are an excellent source of fibre, essential minerals and vitamins, and plant-based protein. They are the seeds or products of a plant family known as Fabaceae.

They settle on an amazing protein decision for vegan individuals. Also, they offer various medical advantages, like lessening cholesterol, expanding stomach microbes, and diminishing glucose levels ^[1].

You can make a ton from these, similar to tacos, soups, mixed greens, and so forth.

Do you realize you can check the fibre content in each bean on My Meal Plan by Aashirvaad Atta? This fiber content can help you in various ways, for example, by overseeing stomach-related well-being. You could take the Digestive Quotient Test by Aashirvaad to decide your stomach-related wellbeing.

Top 10 Beans to Include in Your Diet

Let us figure out the main 10 beans that can have an effect in your well-being:

#1. Lentils Beans

These superfoods are stacked with plant-based compounds – polyphenols. Eating polyphenol-rich food may assist with improving digestion and promoting heart health.

Furthermore, they are rich wellsprings of prebiotics that promote healthy gut bacteria, assist with maintaining stomach-related well-being, and help build immunity.

Lentils are extremely simple to eat and are flexible. You can make soups, rice recipes, and stews with your favourites ^[1].

#2. Chickpeas Beans / Bengal Gram Whole

They are additionally called garbanzo beans and are an astounding wellspring of protein and fibre. You can get 269 calories, 14.5 grams of protein, 4.25 grams of fat, 45 grams of carbs, and 12.5 grams of fibre from one cup of chickpeas ^[4].

They also offer various well-being benefits, for example, lessening post-feast glucose levels. Besides, hummus, made of this bean, is likewise viewed as an extraordinary snack for weight reduction as it eliminates the hunger craving.

Since they are loaded with fibre, eating them can assist with overseeing constipation issues. It can uphold the development of good microbes and the creation of unsaturated fats in the colon ^[5].

#3. Black Beans / Field Beans Black

These are rich in fibre and low in calories. They contain magnesium, calcium, and phosphorus required for solid bones. They additionally have folate, which might lessen blood pressure problems.

Black beans are perfect for lowering cholesterol and keeping a happy belly. The starch in these keeps the stomach healthy and build immunity. You can eat it in the form of salad or a curry ^[6].

#4. Kidney Beans

You don’t need any introduction for Rajma. It looks similar to a kidney; thus, it is named kidney beans. These are excellent in fibre, iron and magnesium contents.

Adding them to your eating routine can assist with keeping up with glowing and sparkling skin. They are an incredible choice for weight reduction. Also, they are considered superfoods as they help in decreasing cholesterol levels ^[7].

#5. Lima Beans

These are a sort of legumes known for their rich texture. They are frequently eaten with other food products to get a complete protein.

They are a superb source of fibre, molybdenum, vitamin B, folate, copper, manganese, iron, potassium, and tryptophan.

Tryptophan is a significant amino acid that isn’t effectively found in other plant-based food sources. Moreover, the presence of copper helps maintain our bodies’ immunological functions ^[8].

#6. Navy Beans / Field Beans White

Navy beans, or white beans, as known in India, got their name from the US Navy and were considered a staple food of the sailors in the old times. They are considered highly nutritious, offering numerous advantages.

Beans are the smallest with a mild flavour that may help to lower cholesterol levels and blood sugar. They are known to increase energy and replenish iron levels, being great for women during periods ^[9].

#7. Black-Eyed Peas / Cow Peas

Black-eyed peas or lobia are other favourite beans that have health benefits. They have a very earthy flavour and are often enjoyed by many. They are an excellent source of folate, needed during pregnancy.

You can make many different recipes, such as lobia masala and salad and include them in your diet ^[10].

#8. Soybeans

Soybeans are most popular in Asia; they are eaten raw, cooked, or even in the form of a tofu. They are loaded with protein, and one cup can contain 68 grams; hence, they are an excellent choice for vegetarians ^[11].

You can also get 17 grams of fibre that supports and maintains a healthy tummy. These soybeans are also a good iron, zinc, potassium, and magnesium source ^[12].

One crucial element for strong and dense bones is calcium, which is found in soya beans. Consuming enough calcium may promote the growth and maintenance of strong bones. 

They also include magnesium, which is a necessary component for healthy bones. Magnesium may help maintain and promote bone formation in conjunction with calcium.^[13]

#9. Green Peas

Hare Matar or green peas are an excellent protein source and offer 17 grams in just 100 grams of edible quantity. They are also loaded with dietary fibre and calories, both good for your overall health ^[14].

These days, pea protein powder is made using this bean, which supports people looking for protein supplements for bodybuilding.

Cooking with these peas is very simple. You can make stir-fry, side dishes, soup, and pasta recipes ^[15].

#10. Mung Beans / Green Gram Whole

This is also a very common type of bean used in Indian cooking and an excellent source of plant-based protein. They have a starch-like texture and are mild in flavour.

They are a rich source of antioxidants and are available in different varieties. Eating these beans will keep you satisfied for a long time, thus reducing hunger episodes and resulting in weight loss ^[15].

Also, moong beans are high in antioxidants, which help you manage cholesterol levels and might prevent you from chronic illnesses such as diabetes.

Table 1: Nutritional Value of Top Ten Beans ( per 100 gram of edible quantity)^{[13] [14] [15]}

Final Thoughts

Eating a range of beans can significantly improve your general health and well-being. The top 10 covered offer a flexible and delectable method to support your nutritional objectives, whether you want to improve fibre intake, increase protein intake, or add more nutrients to your meals.

Because of their many health advantages and adaptability in cooking, these will become mainstays in your kitchen and help maintain a healthy, well-balanced diet for many years to come.

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