Beans have Many Nutritional Benefits

I teach a Bargain Beans class for Community Education for Dixie State College, and I mostly focus on how to soak, sprout, and cook beans. But, I haven’t covered the nutritional aspect as much, so I decided to do a post on it.

I think that if you knew how good they are for you, you would definitely want to include more of them in your diet. And, they have the same feel-good chemical as chocolate. So, you can start eating more beans to feel good and avoid some of the hazardous chemicals in cocoa.

So, here are four of the main nutritional benefits of beans:


Many varieties of beans for a source of excellent nutrition.

Many different kinds of beans all have Many Nutritional Benefits.

Beans are known as the poor man’s meat. According to the Physician’s Committee for Responsible Medicine, two half-cup servings or more are needed daily per person as shown on The New Four Foods Group chart.

  • 1-4 yr olds need a 1/4-1/2 cup serving.
  • 5-6 yr olds need a 1/2-1 cup serving.
  • 7-12 yr olds need two 1/2 cup servings.
  • 13-19 yr olds need three 1/2 cup servings.
Adults can get by with two or more servings daily depending on their activity levels. Pregnant and breastfeeding moms can have extra servings depending on their level of hunger. You can always increase the protein content even more by serving them with a grain such as brown rice or corn tortillas.
Calcium and Magnesium
Beans are a good source of calcium and magnesium, which is good for your bones, heart, and nerves. If you did a plant-based diet using the chart above, you would also get calcium from grains, vegetables, and fruits. Greens tend to have the most calcium, but just eating wholesome plant foods from the chart would help you get plenty.
You need magnesium in order to absorb calcium. The beans and greens are not only high in calcium, but in the magnesium as well. The whiter beans have more calcium (white, navy, northern, lima).
Folic Acid
Beans are a good source of this important B vitamin. Pregnant women really need this nutrient to help prevent spina bifida, a nervous debility, in the unborn child. And, it has been shown in studies to be effective in the fight with cancer. It’s also an important nutrient for the brain in preventing depression. People who go on the animal flesh, vegetable Paleo diet could end up with a deficiency because they eliminate grains and beans from their diet, which are excellent sources of this important nutrient.


Cooked beans in a meal add plenty of nutrition.

Cooked beans in a meal add plenty of nutrition.

My husband has done some study on longevity and has found that the cultures that tend to eat the most beans also have the longest life spans. Studies have shown in animals that by including special compounds found especially in beans into the animals’ food helps to increase their life cycle.

Beans are known for increasing longevity because of the high amount of antioxidants and because they are a healthier protein. When people try to get their protein from animals, it is harder to digest and contributes to disease and cancer. Beans do the opposite, they help diabetics to get their blood stabilized faster. The soluble fiber in beans helps to regulate blood sugar and insulin levels.


Replace your meats with beans for better health. Make sure you include beans in more recipes to help you have a longer life, healthier nervous system, and stronger bones and muscles. See how to cook beans the easy way, a recipe for meatless pinto balls, how to avoid the gas that can come with beans, and how rice and beans are the perfect meal for digestive, immune, and heart health.







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3 Responses to “Beans have Many Nutritional Benefits”

  1. […] also really fast to make this up and very healthy. It only takes about 15 minutes or […]

  2. […] did a past post on the nutritional benefits of beans, but there is still a lot more information to share on how good beans are for you.  I decided to […]

  3. […] scientific evidence on the effects of a meat based diet only strengthens the argument for going vegetarian or vegan. Meat in any form has been proven to increase the risk of many diseases now common in the western […]

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