Rising Popularity of Beans in Modern Diets
Inflation-weary Americans are rediscovering the humble and budget-friendly legume, which is great news according to nutrition experts who highlight its high protein, high fiber, and low fat benefits for overall health.
Health Benefits Backed by Research
Beans are described as “a nutrient powerhouse,” by Amy Bragagnini, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, in a recent article for the Wall Street Journal. She discussed the growing popularity of beans, mentioning a new bean museum in New Orleans, a bean-of-the-month club with a long waiting list, and viral bean salad recipes on social media.
- Recent research has shown, as reported by the outlet, that consuming kidney beans and garbanzos is beneficial for gut health and can help reduce inflammation.
Americans Falling Short of Recommended Bean Intake
Carrie Daniel, a professor of epidemiology at the University of Texas MD Anderson Cancer Center and co-author of the study, told the Journal that beans help maintain “the beneficial players happy and functioning in the gut microbiome.”
Recommendation by Government
Currently, government advisors are recommending an increase in daily intake, with 1.5 cups suggested for adults on a 2,000 calorie diet. However, the average American consumes only about half of that amount, according to the report.
Also Read: Am i Getting enough Protien
Beans and Weight Management
The study involving over 15,000 participants tracked for a decade, which found that those who included beans in their diet gained less weight and had lower belly fat compared to those who did not.
This can be attributed to the valuable protein and fiber combination, which can aid in weight loss, as nutrition researcher Yanni Papanikolaou recently shared with Eating Well.
“Adding more of these nutrients to your diet promotes satiety and helps you feel fuller for longer,” Papanikolaou, president of Nutritional Strategies, Inc., explained to the outlet.
“Growing evidence indicates that individuals who consume higher amounts of protein and fiber tend to have healthier BMIs,” he noted.
Minimizing Gas and Digestive Adjustments
And what about those infamous, somewhat embarrassing side effects?
The more you eat, the less likely you are to experience gas, according to Sharon Palmer, a registered dietitian and founder of Food Planet, who spoke with Eating Well.
She recommends starting with small portions and allowing your body time to adjust.
Lentils: The Unsung Hero of the Legume Family
The push for pinto beans comes as dietitian Gillean Barkyoumb, writing for Eat This, Not That!, pointed out that lentils, another legume, may be even more nutritious and beneficial. They can mimic the effects of the popular GLP-1 hormone-mimicking injections that help users feel fuller for longer.
More similar foods
“Certain foods can naturally activate similar pathways,” Barkyoumb noted, highlighting oats, Greek yogurt, and avocado as other healthy options for managing weight.
Affordable Nutrition for Every Pantry
Additionally, unlike Ozempic or Mounjaro, which can cost over $1,200 a month at a US pharmacy, a week’s supply of beans can be purchased for under $10 at almost any grocery store, and they can be stored in your pantry for years.
Beans as a Long-Term Health Strategy
Incorporating beans into your diet could have lifelong benefits, including better digestion, stable blood sugar levels, lower inflammation, and sustainable weight management. Experts agree that their affordability and nutrition make them a smart choice for long-term health.
Versatility of Beans in Cooking
From soups and salads to stews and burritos, beans are among the most adaptable ingredients in any kitchen. They are plant-based, making them suitable for vegans, vegetarians, and omnivores alike.
Beans vs. Expensive Weight-Loss Treatments
Unlike weight-loss medications like Ozempic and Mounjaro, which cost over $1,200 monthly, beans are a cost-effective alternative. For under $10, you can buy a week’s supply that stores easily in your pantry for years.
