Why Americans should eat more beans, nutrition experts say

Since u bean gone.
Inflation-weary Americans are turning back to the humble and affordable legume — and that’s good news, according to nutrition experts who tout the high protein, high fiber, low fat staple and what it can do for your overall health.
Beans are “a nutrient powerhouse,” Amy Bragagnini, a registered dietitian and spokesperson for Academy of Nutrition and Dietetics trumpeted to the Wall Street Journal, in a recent musing on the rising popularity of the musical fruit, which cited a new bean museum in New Orleans, a bean-of-the-month club with a lengthy waiting list and bean salad recipes going viral on social media.
High in protein and fiber, beans hit the nutritional sweet spot in more ways than one. paulovilela – stock.adobe.com
Recent research has showed, the outlet revealed, that getting your fill of kidneys and garbanzos is good for your gut — and can keep inflammation at a minimum.
Carrie Daniel, professor of epidemiology at the University of Texas MD Anderson Cancer Center, an author of that study, told the Journal that beans can keep “the beneficial players happy and functioning in the gut microbiome.”
Currently, according to the paper, advisors to the government are advocating for an increase in the daily intake recommendations — right now, 1.5 cups is the suggestion for adults on a 2,000 calorie diet.
The average American currently eats about half of that, it was reported.
The outlet cited a 2023 study of more than 15,000 people tracked for ten years. Turns out, those who ate beans gained less weight and had less belly fat than those who did not.
This is down to that prized protein/fiber combo, which really can help with weight loss, nutrition researcher Yanni Papanikolaou recently told Eating Well.
“Getting more of these nutrients in your diet promotes satiety and helps keep you fuller for longer periods,” Papanikolaou, president of Nutritional Strategies, Inc., explained to the outlet.
“Accumulating evidence suggests that people who eat higher amounts of protein and fiber also have healthier BMIs,” he said.
And what about those well-known, somewhat uncivilized side effects?
The more you eat, the more you won’t toot, Sharon Palmer, a registered dietitian nutrition and founder of Food Planet told Eating Well.
Start with small portions, she suggested — and give your system time to adjust.
The pinto push comes as dietitian Gillean Barkyoumb, writing for Eat This, Not That!, suggested that lentils, a fellow legume — and according to some pros, even more nutritious and good for you — can have a similar effect to the trendy GLP-1 hormone-mimicking jabs prescribed to keep users feeling full for longer.
“Certain foods can naturally activate similar pathways,” Barkyoumb explained, citing oats, greek yogurt and avocado among other healthy eats for weight management.
And, unlike Ozempic or Mounjaro, which can cost over $1,200 a month in a US pharmacy, a week’s worth of beans can still be had for well under $10 at pretty much any supermarket — and they’ll last in your pantry for years.