Beans, beans, they’re good for your heart—as the famous schoolyard chant goes. But they also boast a not insignificant number of other benefits as well. “All beans are rich in protein and fiber,” says Marissa (Meshulam) Karp, registered dietitian and founder of MPM Nutrition. “The fiber helps lower cholesterol and reduces the risk of cardiovascular disease. Additionally, fiber is key to managing blood sugar and can help stabilize energy levels and support gut health.” Most beans are excellent folate sources as well, says Karp. Find out the other benefits of beans and learn to appreciate these humble yet delicious pantry staples.

Black Beans

“Black beans are rich in folate, which is key for cell growth and repair, red blood cell production, and supporting cognition,” says Karp. They are also a great source of antioxidants called flavonoids, which reduce inflammation in the body and keep our cells healthy. Their high fiber content can also slow glucose absorption, helping to manage diabetes, says Sylvia Klinger, DBA, MS, RDN, CPT, and founder of Hispanic Food Communications. Finally, black beans can support heart health by helping to lower LDL (that’s bad) cholesterol and blood pressure.

How to Eat

• Make tacos by stuffing corn tortillas with black beans, avocado, and salsa, suggests Klinger.
• Try Cuban black bean soup, it’s simple to make by simmering black beans with garlic, onions, and cumin.
• Blend black beans into brownie batter for a fudgy, protein-rich treat, says Klinger.
• Black bean dip is an excellent, healthy snack, says Karp. She mashes black beans and avocado with pico de gallo and eats it with vegetables like carrot sticks or cucumber slices.

Pinto Beans

Like all beans, pinto beans are high in fiber and prebiotics, which supports healthy digestion. They can also aid in weight management by increasing satiety and reducing calorie intake, says Klinger. Karp adds that they are a good source of potassium—which helps manage fluid balance in the body and keep blood pressure down—and rich in folate, with about 74 percent of the recommended daily allowance in one cup.

How to Eat

• Make a healthier version of refried beans by mashing and sautéing pinto beans with olive oil, garlic, and cumin, says Klinger.
• Turn them into a tasty bean burger.
• Pinto bean and sweet potato chili makes a flavorful, high-fiber chili perfect for meal prep, says Klinger.
• Klinger likes to make pinto bean breakfast tostadas by spreading mashed pinto beans on a crispy tostada with eggs and salsa. Don’t forget to top with avocado.
• Add pinto beans to quesadillas, using them with high fiber tortillas and cheese as an easy vegetarian lunch or dinner, says Karp.

Cannellini Beans

“Cannelini beans, or white beans, are particularly rich in copper, providing 55 percent of the daily value in one cup,” says Karp. Copper supports healthy immune function, promotes red blood cell formation, improves iron absorption and helps produce dopamine (a neurotransmitter key for mood), she explains. White beans are also rich in iron, a mineral that prevents anemia and boosts energy, says Karp.

How to Eat

Navy Beans

“Navy beans are an excellent source of folate as well as thiamine, a key vitamin for energy production,” says Karp. She adds that they are also rich in the mineral manganese, which is involved in bone health, wound healing, and blood sugar regulation. Klinger points out that they can reduce the risk of metabolic syndrome by helping to regulate cholesterol and blood sugar levels. Finally, they contain iron and slow-digesting carbohydrates for sustained energy, says Klinger.

How to Eat

• Make classic baked beans by slow-cooking navy beans with tomato sauce and a touch of maple syrup, says Klinger.
• Enjoy a navy bean salad with roasted red peppers, arugula, and anchovy dressing.
• Klinger makes white bean-avocado toast by mashing navy beans with avocado and lemon before spreading them on whole-grain toast.

Soybeans

Protein seekers, look no further. One cup of boiled soybeans contains a whopping 29 grams of protein, says Karp, making them the highest protein source among their bean brethren. Klinger points out that soybeans also contain all nine essential amino acids, making them unique among plant protein. Additionally, soybeans support bone health due to their high levels of isoflavones and calcium, says Klinger.

How to Eat

• Both nutritionists love edamame, immature green soybeans, as a snack. Klinger enjoys them with sea salt and chili flakes.
• Start the day with a tofu scramble by crumbling tofu with turmeric, onions, and bell peppers. Klinger says it makes a great plant-based breakfast.
• Make a stir-fry by tossing tempeh (which is made from fermented soybeans) with veggies and a savory ginger-soy sauce, says Klinger.
• Buying dry roasted edamame beans to snack on.

Chickpeas

“Chickpeas contain polyphenols, an antioxidant known for reducing the risk of chronic disease,” says Karp. “They also provide 15 grams of protein and 12 grams of fiber per cup. In addition, chickpeas are an excellent source of folate according to Karp, with 75 percent of the recommended daily allowance per cup. They are also a good calcium source, supporting bone health.

How to Eat