Are Beans Nutritious?
Written by Isabel Vasquez RD, LDN
Beans are a central part of many Latin American dishes. From Mexico to Brasil to Cuba and more, beans serve as a cultural food staple.
Being Puerto Rican and Dominican, I grew up eating beans regularly and still do today. Rice and beans are my absolute favorite food combo. It just never gets old. And that’s not just because of the delicious taste and affordable price. Beans are packed with nutrition, too.
In this blog, learn the nutrition of beans and why rice and beans are a nutritional powerhouse.
Beans Nutrition Facts
There are lots of different beans out there—black, black-eyed, red, kidney, white, pinto, and more. The nutrition content of beans varies a little based on the variety, but they share the same general nutrition makeup.
Carbohydrates
Beans are a good source of carbohydrates, containing about 20 grams per ½ cup, per the USDA. They are also a great source of fiber, a non-digestible carbohydrate found in plant foods.
Fiber is important for cholesterol and blood sugar management, as well as digestive health.
Most beans contain about 8 grams of fiber per ½ cup; for example, ½ cup of black beans has 7.5 grams of fiber, per the USDA.
For reference, the recommended daily allowance (RDA) for fiber for women ages 19–50 is 25 grams, and for men ages 19–50, it is 38 grams. So, each ½ cup of beans contains over 30% of the daily value of fiber for women.
Fat
Beans alone contain minimal fat.
Dietary fats are important for hormone production, organ protection, and cell function, per the American Heart Association. They are also important for absorbing fat-soluble vitamins—vitamins A, D, E, and K.
Our Latine dishes tend to be very well-rounded nutritionally. We cook with oil and we eat beans with avocado, cheese, and meats—all sources of dietary fat.
Protein
Beans are a good source of plant protein, containing about 7–10 grams per ½ cup, per the USDA. However, they are an incomplete source of protein, meaning they don’t contain all nine essential amino acids.
Essential amino acids are those that our bodies cannot produce on their own, so we need to get them from food. This is where rice comes into play.
Rice contains the essential amino acids lacking in beans. So, when we eat them together, they act as complementary proteins, providing us with all nine essential amino acids.
Micronutrients
Beans are a good source of a few micronutrients, particularly:
Iron: important for delivering oxygen to our cells
Potassium: important for blood pressure management
B-vitamins: important for cell growth and energy production
Magnesium: important for nerve function and making protein, bone, and DNA
Health Benefits of Beans
There is a lot of research supporting the health benefits of eating beans. Some researchers even believe that Latines’ high consumption of beans is part of why we tend to live longer than other racial or ethnic groups.
Beans are associated with a reduced risk of chronic diseases like heart disease and diabetes, per a 2014 study in Applied Physiology, Nutrition, and Metabolism.
Researchers believe this is because of beans’ fiber, plant protein, micronutrient, antioxidant, and phytonutrient content.
Their fiber and protein content helps offset rises in blood sugar from their carbohydrate content.
Furthermore, beans contain resistant starch which helps with blood sugar management and digestive health.
A 2022 study in Nutrients found that consuming beans promotes the growth of healthy gut bacteria to support digestive health.
Final Thoughts
As you can see, beans are not just a delicious cultural food staple. They are also a nutrient-dense food. By providing us with loads of fiber, vitamins, and minerals, they help keep us satisfied and nourished. Plus, when we pair them with rice they contain all nine essential amino acids.
If you’re ready to make peace with your cultural foods, our 3-part Latina dietitian-led masterclass on intuitive eating is a great first step.
If you liked this post, you may also want to read:
Mexican Vegetables: A Complete Nutrition Guide
