If you were to live on only one type of food, beans would probably be your best choice. Beans are low in the nutrients you should limit and are an inexpensive way to obtain a wide array of nutrients your body needs in abundance. However, beans have their limitations and do not provide your body with every nutrient it needs to function at its best. Talk to a dietitian or your doctor before going on a new diet plan.
Calories, Fat and Carbohydrates
A half cup of dry beans has only 115 calories. Beans are a low-fat food and have no cholesterol. However, if beans are the only food you are eating, you probably won't obtain enough fat for the day with less than 1 gram of fat in a half-cup serving. Beans provide carbohydrates, including both soluble and insoluble fiber. You obtain a third of your daily soluble fiber needs by consuming only a half cup of beans. You would need a significantly greater amount of vegetables, fruit or grains to get this amount of fiber.
Protein
Beans are a strong source of protein and are lower in fat, cholesterol and calories than animal sources of protein. A half cup of dry beans provides 8 grams of protein. However, the proteins in beans are not complete, as they are missing some of the essential amino acids the body needs. To form complete proteins, you would need to eat vegetables or grains along with beans.
Vitamins, Minerals and Antioxidants
A small amount of beans packs an abundance of vitamins and minerals. Beans provide phosphorus, manganese, magnesium, copper and iron on the mineral side and vitamins like B-6, folic acid, thiamin and riboflavin. Beans also provide phytochemicals, which are associated with improving health. These include flavonoids, phytosterols and lignans, which might reduce your risk of heart disease and cancer. However, beans are lacking in other essential vitamins, such as vitamins A, D and C, and in other minerals.
Variety
According to the U.S. Department of Agriculture, in terms of nutrients the different types of beans contain pretty much the same amounts. However, there are some variations. For instance, white beans have double the iron that black beans do. Therefore, you have the best chance of obtaining as many nutrients as you can by eating different varieties of beans. The many types include kidney, black, Great Northern and navy beans; consider adding other legumes as well, such as peas.
References
- USDA Agricultural Research Service; Nutritional Value of Dry Beans; Susan Raatz
- Fruits and Veggies More Matters; Beans: Satisfying, Nutritious and Economical; Rosanne Toroian
- "Journal of the American Dietetic Association"; Consumption of Dry Beans, Peas and Lentils . . . ; D.C. Mitchell et al.; May 2009
- USDA Agricultural Research Service: Nutrient Data Laboratory
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