Beans are a staple of any healthy diet, and are used around the world in soups, stews, salads and spreads or purees. Beans share a variety of health benefits including low fat and high fiber---and they are rich in minerals such as iron and folic acid. Beans also have a low glycemic index, which makes them ideal for those who are watching their blood sugar levels.
Kidney Beans
Kidney beans are a staple of many Eastern diets, although they retain popularity in the Western world where they are also called "chili beans." They are cholesterol-free, and are low in fat and carbohydrates, making them an ideal diet food. Kidney beans are also high in calcium and iron, and have a high fiber content.
Garbanzo Beans
Commonly known as "chick peas," garbanzo beans are utilized in a variety of dishes, including hummus. These are notable in a dietary sense for their extremely high levels of protein---they are also low in fat and high in fiber. Tossing a handful of garbanzo beans into a salad is a quick way to add a boost of fiber and protein to the diet when on the go.
Black Beans
One of the most popular types of beans, particularly in Latin American cuisine, black beans retain one of the highest fiber content levels of all legume varieties. They are also high in protein, potassium, iron and folic acid. Another benefit to the black bean is their coating contains antioxidants, known as anthocyanins. These are the same antioxidants that are found in red grapes and other dark berries. They also contain three times the level of omega-3 fats as other beans.
Azuki Beans
Rich in vitamins and minerals including copper, potassium, iron and vitamin B3, azuki beans are a staple of Eastern diets and a welcome addition to any healthy diet. Azuki beans add color to salads and can be turned into sweet bean paste used frequently in Asian cuisine. Another benefit of azuki beans is they're low in fat and sodium, helping moderate blood pressure levels. They are also sweeter than other varieties of beans.
White Beans
The most common type of bean used in baked bean recipes, white beans are one of the most versatile legumes for cooking. Also known as navy beans, they are high in nutrients including tryptophan, manganese and folic acid. When combined with whole grains they form a complete protein that satisfies hunger cravings and provides a healthy energy boost.
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