Beans and Good Health

Beans and Good Health

Donna Winham, DrPHDensie Webb, PhD, RDAmy Barr, MS, EdM, RD

An expanding body of research suggests that beans promote

health and reduce risks for, or improve outcomes of, various

disorders, including cardiovascular disease, diabetes, and

other diseases. For these reasons, many dietary

recommendations include beans. Plus, beans are good to

excellent sources of protein, fiber, folate, potassium,

magnesium, iron, copper, and manganese yet also are

cholesterol- and fat-free. Nutr Today. 2008;43(5):201–209

Scientific research linking health, nutrition, andlongevity to the affordable and widely availabledry bean continues to emerge. Beans are inexpensive

sources of high-quality protein. Today, however, beansare also in the news because of their potential to lowercholesterol, reduce the risks of heart disease, relieveconstipation, improve gastrointestinal integrity, andstabilize blood sugar.1

An Ancient Food

Because they are easy to plant, grow, and store, beans areamong the oldest cultivated and most widely used foodsin the world. They also are relatively inexpensive toproduce, are portable, and have a long storage life. Theirlow cost and high nutritional value have contributed totheir global popularity. Historically, beans have served asa food staple for at least 10,000 years, and some foodhistorians double that figure.

Today, beans continue to serve as food staples inChina, India, the Middle East, and the Americas. Severalvarieties may have arrived in North America with thepilgrims on the Mayflower,2 but many others were nativeplants. Domesticated about 7,000 years ago in what isnow Peru and Southern Mexico, several varieties of beanswere already flourishing by the time the Portuguese andSpaniards arrived in the New World.

What Is a Bean?

The terms dry beans and legumes often are usedinterchangeably in the United States. In other parts ofthe world, including Canada, beans often are calledpulses. Distinguishable by their seed-bearing pods,legumes are a family of plants characterized by2 classes: oilseeds, such as soybeans and peanuts, andgrain legumes, including dry beans, lima beans,cowpeas, fava beans, chickpeas (garbanzo beans),lentils, and dry peas. Of the estimated 16,000 legumevarieties, more than 100 are cultivated commonlyworldwide. Rooted from the Latin word puls, orancient bean porridge, dry beans, peas, and lentils allqualify as pulses, but the term excludes green beans,green peas, soybeans, and peanuts.3 (For the purposeof this article, ‘‘beans’’ refers to dry edible beans butexcludes soybeans and all ‘‘garden-type’’ fresh-beanvarietiesVgreen, string, wax, etc.)

Legume. A family of plants with seed-bearing pods.These grain legumes include dry beans, lentils, dry peas,lima beans, and chickpeas.

Pulse. A term used in many countries to refer tocrops harvested solely for their grain, including drybeans, peas, and lentils but excluding green beans,green peas, soybeans, and peanuts.

Fruit, Vegetable, Meat Alternative

Beans are an inexpensive and flavorful source ofprotein, fiber, carbohydrates, and micronutrients,which often are lacking in American diets. InMyPyramid, beans are listed in 2 different foodgroups: vegetables, and meat and beans.4 From astrictly botanical standpoint, beans are the fruits ofbean plants; however, they function in the diet as avegetable and as a nonmeat protein source, as well asan excellent source of fiber. Still, many consumersview beans erroneously as a starch, like rice or pasta5

(see Sidebar A).

Nutrition Today, Volume 43 � Number 5 � September/October, 2008 201

Food and Nutrition

Copyright @ 2008 Lippincott Williams & Wilkins. Unauthorized reproduction of this article is prohibited.

Nutrients and Other BeneficialConstituents in Beans

Beans have a nutritional profile that suits all ages,providing cholesterol-free protein, fiber, magnesium,potassium, B vitamins, resistant starch, and the morerecently discovered phytonutrients. Their nutrient profilefits with the dietary needs of growing children andteenagers as well as adults. Protein is critical for growthand development in children and adolescents, and beanscooked until tender are an easy-to-chew protein sourceand an appealing finger food for young children.Children who eat beans have significantly greater intakesof fiber, magnesium, and potassium than do those whodo not eat beans. Bean eaters between the ages of 12 and19 years also weigh significantly less and have smallerwaist measurements compared with nonYbean eaters.6

For adults who want to moderate their fat andcholesterol intakes, beans are a healthful alternative tomeat. Several studies show that beans may help lowerblood cholesterol.7Y9 Furthermore, soluble fiber andresistant starches in beans may help suppress appetite and

manage blood sugar.10,11 Compared with other sources ofcarbohydrates, beans exhibit a low glycemic index (GI)and produce a relatively flat blood-glucose response.For example, the GI of kidney beans is 23, and chickpeasis 42. Long-grain, boiled white rice, however, produces aGI of 61, and a baked potato12 has a GI of 85.

The glycemic load (GL) is another related indicator ofa food’s effect on blood glucose. Whereas GI is based onthe effect of a standard 50-g amount of a food on bloodsugar, GL accounts for carbohydrate quality andquantity. Calculations are based on a typical singleserving of the food. For a half-cup standard serving ofkidney beans, the GL is 6, and for chickpeas, the GL is 9.The same size serving of rice exhibits a GL of 22 andof baked potato,12 a GL of 26.

Beans contain health-promoting oligosaccharides(short-chain sugar polymers) and another functionalcarbohydrate, resistant starch. Food starches areclassified as either glycemic or resistant. Glycemicstarches break down into glucose and then are absorbedinto the bloodstream. Resistant starches, however,cannot be broken down by enzymes in the body and,because they cannot be absorbed, pass to the largeintestine for fermentation by intestinal bacteria. Similarto the actions of dietary fiber, resistant starch helpsdecrease intestinal transit time and increase fecal bulk.

Beans contain several important minerals. One-halfcup of beans supplies 10% or more of the daily values forpotassium, magnesium, and iron. (See illustration inSidebar B on the 12 key nutrients in beans.) Cooked drybeans are very low in sodium, and rinsing canned beansreduces sodium content by approximately 40%.13 Beansalso offer even higher antioxidant contents than somewines and many vegetables do.14,15

A. Survey

Beans are really fruits but look more like vegetables,not starches.Despite the fact that the American Cancer

Society, the Centers for Disease Control andPrevention, the US Dietary Guidelines, andnutritionists classify beans as vegetables, a recentsurvey found that only 43% of consumers thinkof beans as a vegetable.5

B. 12 Key Nutrients in Beans

Beans Chart (per one-half cup of Cooked, Dry Beans)

Nutrient Baby Lima Black Black-eye Cranberry Garbanzo Great Northern Navy Pinto Red Kidney

Calories 115 114 112 121 135 105 127 123 113Carbohydrates, g 21 20 20 22 23 19 24 22 20Protein, g 7 8 7 8 7 7 7 8 8Fiber, g 7 8 6 9 6 6 8 8 7Folate, 2g 137 128 120 183 141 91 127 147 115Calcium, mg 26 23 20 44 40 60 63 40 25Iron, mg 2 2 2 2 2 2 2 2 3Fat, g 0.4 0.5 0.5 0.4 2 0.4 0.6 0.5 0.5Sodium, mg 3 1 4 1 6 2 0 2 2

Nutrition information is based on nutrient profiles for baby lima beans, black beans, black-eye peas, cranberry beans, garbanzo beans, Great Northern

beans, navy beans, pinto beans, red kidney beans.

Source: US Department of Agriculture’s Nutrient Database for Standard Reference, Release 19 (2006).

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202 Nutrition Today, Volume 43 � Number 5 � September/October, 2008


Beans and Good Health Food and Nutrition



However, beans do vary nutritionally, especially withdifferences between and among types of dry beans andtheir bioactive food components (BAFCs).16 BAFCsare ‘‘dietary constituents that elicit physiological effectsbeyond those associated with essential human nutrition.’’17

In animal studies, different types of beans exhibitedvarying effects on the occurrence of induced breast andcolon cancers among rats.18 Processing beans also alterstheir BAFC, reducing BAFC up to 80% or more, ascompared with unprocessed seed.

Beans and Health

An expanding body of research suggests that beanspromote good health and reduce risk for, or improveoutcomes of, several diseases. Thus, beans are includedin many dietary recommendation frameworks, includingthe Dietary Guidelines for Americans (DG) 2005,MyPyramid, Dietary Approaches to StopHypertension (DASH), American Heart Association,American Cancer Society, and Produce for Better HealthFoundation (see Sidebar C). Longevity

Several studies have shown that people who eat aMediterranean-style diet, rich in plant foods,including beans, have lower risks of heart disease andsome cancers.19,20

A cross-cultural study of the dietary intakes of785 subjects, aged 70 years and older, in Japan, Sweden,Greece, and Australia revealed that of all the dietaryfactors analyzed, legume consumption had the mostconsistent and statistically significant association withreduced mortality risk. Every 20-g increase in dailyintake of legumes produced a 7% to 8% reduction in riskof death. Even after controlling for age, sex, and smoking,the link to beans was still statistically significant. No otherfood or food group affected survival across culturesVnotolive oil, nor fish, nor other fruits and vegetables.21

Reducing Cancer Risk

Several specific bean constituents offer possible roles inreducing cancer risk: saponins, inositol, resistant starch,and fiber. Saponins, a class of phytonutrients found inbeans, may help reduce the risk of lung and blood

Cooked dry beans are very low in

sodium. Rinsing canned beans

reduces sodium content even more,

by approximately 40%.13

C. Beans: Current Guidance FromHealth Authorities Encourage MoreHealth organizations have incorporated messagesabout beans into their recommendations for healthfuleating, including guidelines specifically designed tohelp prevent heart disease and cancer.63,64

In 1997, the World Cancer Research Fund/AmericanInstitute for Cancer Research issued its report entitled‘‘Food, Nutrition, and the Prevention of Cancer: A GlobalPerspective,’’ which recommended that everyone shouldchoose a predominately plant-based diet rich in a varietyof vegetables and fruits. Specifically, the report singledout legumes such as beans as important in the diet.65

The Dietary Guidelines for Americans 2005emphasizes the importance of beans in a healthful dietand recommends an adult intake of 3 cups oflegumes, such as beans, each week.61 This quantityis more than 3 times the average amount that adultAmericans currently consume.36

The Dietary Guidelines for Americans 2005 andMyPyramid identify beans as part of both the meat andbeans group and the vegetable group.4,61 Beans, goodsources of protein, can serve as a meat substitute(one-half cup of cooked dry or canned beans = 2 oz oflean meat) or as a vegetable (one-half cup = 1 serving).Also, in 2005, bean processors began adding an

official dietary guidance message to their food labels:‘‘Diets including beans may reduce your risk of heartdisease and certain cancers.’’ A dietary guidance messageis not a health claim; rather, it is a statement thatgenerally encourages consumers to eat more healthfullyand to make better food choices that promote goodhealth. The only other official guidance statementcurrently in the marketplace is a more general one forfruits and vegetables, which also includes beans.‘‘Fruits & Veggies: More Matters’’ is an advertising

campaign that promotes the consumption of fruits andvegetables, including beans as a vegetable, to encourageeatingmore of them to improve the health of Americans.66

The American Cancer Society’s 2006 Guidelines onNutrition and Physical Activity for Cancer Preventionrecommends choosing fish, poultry, and beans asalternatives to beef, pork, and lamb and stresses thehealthfulness of vegetables.64

For the prevention of cardiovascular disease, theAmerican Heart Association recommends 4 to 5 servingsa week of nuts, seeds, and legumes, such as beans.63




cancers.22 Beans also are an abundant source of inositol,specifically inositol hexaphosphate, an antioxidantcompound that can help prevent cancer and controlthe growth, progression, and spread of tumors inanimals.23,24 Inositol hexaphosphate has not yet beenstudied for its effectiveness in human beings. One animalstudy showed that mice consuming diets consisting of20% black beans experienced a reduced incidence ofDNA damage, which may be linked to cancers, buthuman studies are not yet available.25

A strong correlation exists between high intakes ofresistant starch, present in beans, and lower risks ofcolorectal cancer.26 The fiber and resistant starch inbeans increase the production of short-chain fatty acids,such as acetate, propionate, and butyrate, as a result offermentation by intestinal bacteria of the undigestedcarbohydrates. (Studies suggest that butyrate may helpslow the growth of colon tumor cells.27) However, inanother recent study, bean consumption had no effect ontotal short-chain fatty acid production, and propionicand butyric acid production actually was lower.28

Eating beans also did not affect gut bacterial populations,except for Escherichia coli, which also was lower.

Hyperinsulinemia also may be a factor in increasingcancer risk. Several population studies, for example, havefound that consuming a diet consisting of low-GL foods,such as beans, is associated with a reduced risk ofcolorectal cancer.29,30

For the past 3 decades, epidemiologic data connectingbeans and reduced risk of various cancers have beensuggestive, and here is a summary of the findings, whichmay provide the foundation for smaller controlledstudies as well as for larger clinical intervention trials.

A study of African American, white, Japanese, andChinese men showed that those people with the highestintake of legumes, such as beans, were significantlyless likely to have prostate cancer.31 Even when soyfoods were excluded from the analysis, risk was stillsignificantly reduced.

A recent analysis of more than 183,000 subjectsenrolled in the HawaiiYLos Angeles MultiethnicCohort Study revealed that a high intake of legumes,including beans, was associated with a significantlylower risk of pancreatic cancer among overweight andobese subjects.32

The National Institutes of Health (NIH)Yfunded PolypPrevention Trial, a multicenter, randomized clinical trial ofmore than 2,000 men and women, was designed todetermine the effects of a high-fiber, high-fruit,high-vegetable, low-fat diet on the recurrence ofadenomous polyps (colon cancer precursor lesions) in thelarge bowel. Researchers found a much lower risk (65%lower) of advanced adenoma recurrence in people whoincreased their intake of beans the most (an almost 4-fold

increase) during a 4-year period.33 This NIH study was thefirst research to examine the effects of beans on adenomasin a Western population. Other studies have examinedlegumes as a group without focusing on dried beansspecifically. The average bean intake for the study’sintervention group was about one-quarter cup a day, stillmuch higher than the current bean intake in the UnitedStates, which is less than a cup a week.34 If these effectsstand up in more definitive studies, more recommendationsfor increased dry bean consumption may follow.

Promoting Cardiovascular Health

Several components of beans decrease cardiovasculardisease: soluble fiber, phytosterols, magnesium,potassium, copper, and folate. Consuming enough fruitsand vegetables (including beans) rich in potassium andmagnesium is a critical component of the DASH Dietapproach to controlling hypertension.35,36 As part ofthe long-term, 4,000-person Coronary Artery RiskDevelopment in Young Adults (CARDIA) Study,researchers found that greater consumption of legumeswas linked to a lower incidence of hypertension.37

Less well documented are the effects of copper,highly available in beans, which may help reduce therisk of cardiovascular disease by lowering blood pressureand cholesterol levels.38 Folate, too, may help reducethe risk of cardiovascular disease and stroke. Researchersanalyzed data from the National Health and NutritionExamination Survey (NHANES) EpidemiologicFollow-up Study and found that those who consumedthe most folate (average intake, 405 2g/d) exhibited21% lower risk of stroke and 14% lower risk ofcardiovascular disease than did individuals whoconsumed the least folate (99 2g/d average intake).39

One-half cup of beans alone provides as much as45% of the daily value for folate.

The soluble fiber in beans (about 6Y9 g per half-cupcooked beans) helps lower blood cholesterol by bindingbile acids and preventing cholesterol reabsorption.Animal studies show that the resistant starch in beansalso may help lower blood cholesterol.40

Researchers have suggested that a diet that replacessome refined carbohydrates with protein sources low insaturated fat, such as beans, may help reduce thecardiovascular disease risks.41 The Mediterraneandietary pattern, which includes beans, also reducescardiovascular disease risk and mortality.19,20

A study of 9,632 men and women involved in thefirst NHANES Epidemiologic Follow-up Study whowere free of cardiovascular disease at baseline andwere tracked for 19 years, on average, revealed similareffects of bean consumption. People who ate legumes,including beans, at least 4 times a week during that




long period showed a 22% lower risk of coronary heartdisease as compared with those who ate beans less thanonce a week.7 A 10-year longitudinal study of CostaRicans revealed that people who ate just one-third cupof black beans a day were 38% less likely to experiencemyocardial infarction, compared with people who atebeans less than once a month.42 Because many otherfactors may have differed between these populations,more definitive studies are needed to draw firmerconclusions.

For 20 years, researchers have known that dietssupplemented with dry beans lower serum cholesterolby as much as 19% and low-density lipoprotein(LDL) cholesterol by 24%, almost identical to thecholesterol-lowering effect of oat bran.8 Nearly 2 decadeslater, a meta-analysis of 11 clinical trials revealed thatlegumes (including beans, but excluding soybeans) mayhave a significant, beneficial effect on several importantrisk factors for cardiovascular disease, including totalcholesterol, LDL-cholesterol, high-density lipoproteincholesterol, and triglycerides.43

Beans are part of the University of Ontario’s‘‘portfolio diet’’ that emphasizes cholesterol-loweringfoodsVfruits and vegetables, soy protein, almonds,plant-sterolYenriched margarine, and foods high insoluble fiber, such as oats and barley. This diet can beas effective as prescription statin drugs for loweringserum LDL-cholesterol levels.44

Various kinds of beans differ in their disease-fightingabilities.45 In a study undertaken to determine the effectsof daily consumption of beans on risk factors for coronaryheart disease and diabetes, adults with abnormal insulinsensitivity consumed either a half cup of pinto beans,black-eye peas, or carrots (placebo) daily. As the 8-weekstudy progressed, a significant effect was evident. Reducedtotal and LDL blood cholesterol resulted with pinto beans,but not with black-eye peas or carrots. Pinto beanconsumption, in fact, lowered cholesterol more thanoatmeal did. In a related study, vegetarian baked beans,even with their added fat and sugar, lowered serumcholesterol in hypercholesterolemic adults.9

Weight Management?

In NHANES, those men and women who regularlyconsumed beans had a 22% lower risk of obesity when

compared with nonYbean eaters.46 In Canada, womenwho followed eating plans resembling the Mediterraneandiet pattern, which included a higher consumption oflegumes, such as beans, significantly reduced theirwaist measurements.47

Various types of carbohydrates found in beans arelikely contributors to healthier weight status. Eatingfoods with a high GI or GL may stimulate appetite soonerafter a meal than if low-GI or -GL foods, such as beans,are consumed.48 At least 15 studies have shown thatparticipants experienced lower satiety, increased hunger,or higher food intake after consumption of high-GIcompared with low-GI meals.49 The impact of low-GImeals on satiety and food intake may be especiallyeffective in people who are overweight or obese.50 Beansmay also function by slowing digestion, prolonging thefeeling of fullness, and reducing hunger, in part, becauseof their effect on hormonal responses to a meal.51

Soluble fiber, including that found in beans, may alsohelp promote satiety, but study results, to date, havenot yielded a definitive, significant relationship. Inaddition, more generally, although satiety is one factorrelated to weight regulation, researchers continue todebate whether soluble fiber or resistant starch aidswith weight loss.10,11,52

Unlike most other vegetables, beans contain significantamounts of protein, and research shows that protein maybe more satiating than fat. In several studies, subjectsconsuming higher protein diets reported less hunger onreduced-calorie diets.53Y55

Controlling Blood Sugar

Beans may reduce the risk of developing type 2 diabetesand improve diabetes control.56 Over the years, severaldietary-intervention studies have shown that increasingdietary intakes of legumes, including beans, as well aswhole grain foods and other vegetables, positively affectsblood glucose management and insulin sensitivity. Forexample, in one study, the glycemic responses to 5 kindsof beans were tested and compared with the glycemicresponse to bread. Although glycemic responses todifferent beans varied, all were significantly lower thanthe response to bread.57

Flatulence

People believe that beans cause significant gas and bloating.However, the same bean components that causegasVoligosaccharides and fiberValso are responsible forsome of beans’ health-promoting properties, includingstimulating healthy gut flora. Recent research provides newinsights into human beings’ ability to adapt to beanconsumption with reduced flatulence occurring over time.58

Pinto bean consumption was found

to lower cholesterol more than

oatmeal did.45




The study included participants consuming daily a halfcup of either pinto beans, black-eyed peas, vegetarianbaked beans, or control (carrots). Results revealed thatonly half or fewer participants felt that they had an initialincrease in flatulence, and of those who experienced anincrease in flatulence, most study participants said theyhad returned to ‘‘normal’’ after the second to fourth weekof regular bean consumption.

The researchers concluded that consumers may beneedlessly concerned about increased flatulence andshould be counseled that any increase will be transitorywith continued legume consumption. Eating morebeansVand more oftenVmay be better when it comesto enjoying beans and avoiding their side effects.

Other Health Conditions

Beans also may help alleviate other health disorders. In aprospective study of more than 32,000 men, the intakeof legumes, including beans, also was linked to loweringrisk of benign prostatic hyperplasia (noncancerousenlargement of the prostate gland).59

On a totally different health front, additionalresearch is underway to study the efficacy of abean-based food to improve growth anddevelopment and to slow the progression of AIDS ina group of HIV-positive children in Botswana.60

At the study’s implementation, most childrendisplayed clear signs of both acute and chronicmalnutrition. Nutritional intervention with abean/micronutrient-fortified sorghum porridgeimproved growth and development when comparedwith a sorghum-only porridge(a familiar food in theregion) that was micronutrient fortified but containedno bean ingredient. The protein quality of thebean-proteinYenriched product was equal to that ofa similar soy-based product used in similarnutrition-intervention relief work. Preliminary datahave revealed that nutritional intervention reducedthe prevalence of growth stunting by half and theprevalence of underweight by 22%.

Tips for Health Professionals

Most current guidelines for health and diseaseprevention, such as the DG 2005, offer recommendationsto eat legumes daily, and most mention beansspecifically.61 As an update to the 2000 version of theDG, the 2005 edition places more emphasis onsubgroups of nutrient-dense fruits and vegetables, suchas dark green vegetables, orange vegetables, legumes(including dry beans), and starchy vegetables.62 In fact,the 2000-calorie eating plan calls for 3 cups of cookeddry beans per week (nearly a half cup per day).

Barriers to bean consumption include lack ofknowledge about preparing and serving beans, as well asoutdated perceptions about gas and bloating. Healthprofessionals can help consumers increase their beanintake from the current average of less than a cup a weekto the recommended 3 cups a week for adults byemphasizing these factors:

1. The flavor and convenience of beans in ahealth-promoting dietVconsumers need specific tipsfor bean preparation.

2. The reduction of gastrointestinal signs andsymptoms over time, when beans are consumedregularlyVconsumers need guidance for graduallyincreasing bean intake, much like dietary advice forraising overall fiber intake.

Donna Winham, DrPH, serves as an assistant professor in theDepartment of Nutrition at Arizona State University in Mesa. Her recentresearch has focused on various health aspects related to bean consumptionand the retention of beans in traditional diets of immigrants.Densie Webb, PhD, RD, based in Austin, Texas, is freelance food andscience writer and editor and has written for US-based, nationally focusedpublications, including The New York Times, Woman’s Day, First, EatingWell, Fitness, and Prevention. She is also associate editor for EnvironmentalNutrition newsletter and is the author or coauthor of 7 books, includingSuper Nutrition After 50 (1999) and The Dish on Eating Healthy and BeingFabulous! (2004).Amy Barr, MS, EdM, RD, is a cofounder of Marr Barr, a Colorado-basedcommunications firm dedicated to food, nutrition, agriculture,sustainability, and the natural environment. She is also a member of theNutrition Today editorial board.Corresponding author: Amy Barr, MS, EdM, RD, Marr Barr Communications,Suite 106, 2101 Ken Pratt Blvd, Longmont, CO 80501 ([email protected]).

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Beans and Good Health

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