If you use social media for cooking inspiration, you may have noticed that beans are having a bit of a moment. Whether they’re piled onto crunchy sourdough or baked beneath a bubbling crust, beans are finally getting the rebranding they deserve and, on many menus, are taking their place as the main event, rather than a mere side dish.
But while beans may be everywhere on Instagram, many of us still don’t see them as a food to get excited about. Perhaps it’s their association with frugality – or maybe sceptics are still scarred from eating dry bean burgers or bland bean stews. Yet, during a time when many of us are becoming increasingly conscious about sustainability, there’s never been a better time to eat more of these heath-busting and planet-friendly legumes.
While humans need protein to survive, the kind of protein we eat has significant implications for the health of the planet. As the world population continues to grow, meat production is growing even faster. Raising animals for food demands more land and water, and has increased deforestation and carbon emissions.
All this has led to a global UN Sustainable Development campaign to double bean consumption by 2028. The ultimate aim of the campaign? To “end hunger, achieve food security and improve nutrition, and promote sustainable agriculture by 2030”. This might sound ambitious but, as the campaign frames it, the answer to how people can enjoy inexpensive protein while minimising harm to the planet (or animals) is simple: “Beans is How.”
Luckily, the benefits to our bodies are just as powerful as those to our planet and, when it comes to protecting against diseases and improving overall health, these plant-based powerhouses are incredibly effective. So, let’s take a closer look at the benefits of eating beans.
1. They’re inexpensive and accessible
Some suggest that a possible reason why people aren’t keen on beans is due to their association with poverty and hard times. Beans are cheap, long-lasting, and reliable and, globally, they’ve been seen as a wartime staple (in the UK, Heinz first marketed beans on toast during WWII). But our tendency to rush out and buy beans when times are hard hasn’t faded, as sales of beans boomed during the onset of the pandemic.
But the fact that beans are cheap and accessible should work in their favour, not against them. During a time when many of us are feeling the pinch, the fact that beans – indisputably a ‘superfood’, one of the most nutritious foods you can eat – are so cheap is a major perk. The fact that they’re long-lasting also reduces the likelihood of waste, and means there’s always something healthy in the cupboard.
Plus, if you’d like to make something that feels fancy, there’s more good news; the rise of ‘posh’ jarred bean brands, like the Bold Bean Co, means these humble legumes can still feel luxurious. It’s worth mentioning that, while jarred beans are significantly more expensive than their tinned counterparts, they’re still much cheaper than many other protein sources. They are also absolutely, almost unbelievably, delicious, which is why they’ve been making waves in the food world.
2. They can improve heart health
Research shows a clear link between eating beans and a reduced risk of heart disease. It suggests that people who eat beans regularly are less likely to die from a heart attack or other cardiovascular issue. Interestingly, there may be two separate reasons for this.
Firstly, beans are one of the best dietary sources of soluble fibre and blood-pressure-regulating potassium. These both naturally lower cholesterol – and high cholesterol is, of course, a major risk factor for heart disease and heart attacks.
Secondly, people who tend to eat lots of beans are often vegetarian, vegan, or at the least flexitarian. Because red and processed meat are overwhelmingly linked to an increased risk of heart disease, replacing high-fat animal protein with plant protein may further protect your heart.
3. They’re good for the planet
We’ve already touched on the fact that beans are one of the most sustainable protein sources. Compared to animal protein sources, beans use dramatically less land. Raising farm animals uses 77% of the world’s agricultural land, while providing just 37% of the global protein supply. Beans, on the other hand, use just 23% of land, yet provide 63% of the world’s protein. In terms of efficiency, the benefits are obvious.
Beans also use significantly less water. A kilo of beef needs around 15,000 litres of water, while a kilo of beans or other pulses can be produced using just 4,000. Beans also don’t pollute the atmosphere with harmful byproducts like methane and greenhouse gases. One study found that if Americans simply swapped beef for beans, the US would instantly reach up to 75% of its greenhouse gas emissions reduction targets.
Growing beans is also actively good for the Earth. Because they add nitrogen back into soil, they improve farming efficiency, acting as a natural fertiliser, breaking pest and weed cycles, creating more fertile ground, and increasing crop yields over time.
4. They can help maintain a healthy weight
Eating more beans can also help you maintain a healthy weight. Studies show that people who regularly eat beans are 22% less likely to become obese compared with people who rarely eat them.
Another study found that people who swapped animal protein for beans once a day lost more weight than people who didn’t eat beans. And a 2023 study of over 15,000 people found that, over a decade, regular bean eaters gained less weight—and, in particular, less belly fat—compared to people who rarely ate beans.
The reason behind this? Beans’ health-boosting combination of protein and fibre, which not only supports blood sugar control, but can also keep you feeling fuller for longer. Fibre-rich foods lead to delayed gastric emptying, increasing feelings of fullness, while protein-rich foods can also reduce appetite and keep you feeling satisfied.
5. They can improve gut health
Gut health has been a hot topic in recent years, and for good reason. Your gut is packed with bacteria that can protect against illnesses like heart disease, inflammatory bowel disease, type 2 diabetes, and cancer. But in order to improve intestinal barrier function and outnumber bad gut bacteria, good bacteria need plenty of fibre.
Beans are known to be rich in fibre – and this fibre acts as a prebiotic by promoting the growth of good gut bacteria, and boosting fatty acid production in the colon. Plus, fibre keeps your bowels regular, adding bulk to stool and helping it move more quickly through the intestines.
6. They’re packed with essential nutrients
It isn’t just protein and fibre that makes beans such nutritional powerhouses. They’re also packed with essential nutrients that many of us could use more of. Beans are a great source of plant-based iron, which is incredibly important for overall health; it’s key for blood and immune health, cellular functioning, synthesis of hormones, and energy levels.
They’re also rich in folate, calcium, magnesium, and potassium, which are essential for maintaining overall health. And, if that weren’t enough, beans are rich in polyphenols, compounds that have antioxidant and anti-inflammatory properties. Antioxidants help the body remove free radicals and harmful chemicals, and can protect the body from disease.
Final thoughts…
During a time when ultra-processed foods can leave us undernourished – overfed but not satisfied – beans do the opposite. They’re good for our bodies, our wallets, and our planet, and are far more exciting and diverse than you might think…just check out our article, 9 hearty bean recipes to enjoy this autumn, for inspiration.
And, if you’re concerned that beans give you gas, this is only true if you’re not used to eating them! If you don’t have a high-fibre diet, eating larger-than-normal amounts of beans and veggies can mean your body, and gut microbiome, haven’t had time to adjust. However, once your body is used to the extra fibre, usually in just a couple of weeks, any additional gassiness will go down.
So, with this in mind, perhaps it’s time to adapt the words of that old playground rhyme to “Beans, beans, they’re good for your heart, the more you eat, the less you fart.”
Are you already a big fan of beans? Or are you inspired to eat more of them after reading this article? We’d love to hear about your favourite ways to eat beans in the comments below.
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