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Food and Nutrition Beans and Good Health
Nutrition information is based on nutrient profiles for baby lima beans, black beans, black-eye peas, cranberry beans, garbanzo beans, Great Northern
beans, navy beans, pinto beans, red kidney beans.
Source: US Department of Agriculture’s Nutrient Database for Standard Reference, Release 19 (2006).
Copyright @ 2008 Lippincott Williams & Wilkins. Unauthorized reproduction of this article is prohibited.
Beans and Good Health Food and Nutrition
Copyright @ 2008 Lippincott Williams & Wilkins. Unauthorized reproduction of this article is prohibited.
Food and Nutrition Beans and Good Health
Cooked dry beans are very low in The Dietary Guidelines for Americans 2005 and
MyPyramid identify beans as part of both the meat and
sodium. Rinsing canned beans beans group and the vegetable group.4,61 Beans, good
reduces sodium content even more, sources of protein, can serve as a meat substitute
(one-half cup of cooked dry or canned beans = 2 oz of
by approximately 40%.13 lean meat) or as a vegetable (one-half cup = 1 serving).
Also, in 2005, bean processors began adding an
official dietary guidance message to their food labels:
‘‘Diets including beans may reduce your risk of heart
However, beans do vary nutritionally, especially with disease and certain cancers.’’ A dietary guidance message
differences between and among types of dry beans and is not a health claim; rather, it is a statement that
their bioactive food components (BAFCs).16 BAFCs generally encourages consumers to eat more healthfully
are ‘‘dietary constituents that elicit physiological effects and to make better food choices that promote good
beyond those associated with essential human nutrition.’’17 health. The only other official guidance statement
In animal studies, different types of beans exhibited currently in the marketplace is a more general one for
varying effects on the occurrence of induced breast and fruits and vegetables, which also includes beans.
colon cancers among rats.18 Processing beans also alters ‘‘Fruits & Veggies: More Matters’’ is an advertising
their BAFC, reducing BAFC up to 80% or more, as campaign that promotes the consumption of fruits and
compared with unprocessed seed. vegetables, including beans as a vegetable, to encourage
eating more of them to improve the health of Americans.66
Beans and Health The American Cancer Society’s 2006 Guidelines on
Nutrition and Physical Activity for Cancer Prevention
An expanding body of research suggests that beans recommends choosing fish, poultry, and beans as
promote good health and reduce risk for, or improve alternatives to beef, pork, and lamb and stresses the
outcomes of, several diseases. Thus, beans are included healthfulness of vegetables.64
in many dietary recommendation frameworks, including For the prevention of cardiovascular disease, the
the Dietary Guidelines for Americans (DG) 2005, American Heart Association recommends 4 to 5 servings
MyPyramid, Dietary Approaches to Stop a week of nuts, seeds, and legumes, such as beans.63
Hypertension (DASH), American Heart Association,
American Cancer Society, and Produce for Better Health
Foundation (see Sidebar C). Longevity
Several studies have shown that people who eat a
Mediterranean-style diet, rich in plant foods,
C. Beans: Current Guidance From including beans, have lower risks of heart disease and
Health Authorities Encourage More some cancers.19,20
Health organizations have incorporated messages A cross-cultural study of the dietary intakes of
about beans into their recommendations for healthful 785 subjects, aged 70 years and older, in Japan, Sweden,
eating, including guidelines specifically designed to Greece, and Australia revealed that of all the dietary
help prevent heart disease and cancer.63,64 factors analyzed, legume consumption had the most
In 1997, the World Cancer Research Fund/American consistent and statistically significant association with
Institute for Cancer Research issued its report entitled reduced mortality risk. Every 20-g increase in daily
‘‘Food, Nutrition, and the Prevention of Cancer: A Global intake of legumes produced a 7% to 8% reduction in risk
Perspective,’’ which recommended that everyone should of death. Even after controlling for age, sex, and smoking,
choose a predominately plant-based diet rich in a variety the link to beans was still statistically significant. No other
of vegetables and fruits. Specifically, the report singled food or food group affected survival across culturesVnot
out legumes such as beans as important in the diet.65 olive oil, nor fish, nor other fruits and vegetables.21
The Dietary Guidelines for Americans 2005
emphasizes the importance of beans in a healthful diet Reducing Cancer Risk
and recommends an adult intake of 3 cups of
legumes, such as beans, each week.61 This quantity Several specific bean constituents offer possible roles in
is more than 3 times the average amount that adult reducing cancer risk: saponins, inositol, resistant starch,
Americans currently consume.36 and fiber. Saponins, a class of phytonutrients found in
beans, may help reduce the risk of lung and blood
Copyright @ 2008 Lippincott Williams & Wilkins. Unauthorized reproduction of this article is prohibited.
Beans and Good Health Food and Nutrition
cancers.22 Beans also are an abundant source of inositol, increase) during a 4-year period.33 This NIH study was the
specifically inositol hexaphosphate, an antioxidant first research to examine the effects of beans on adenomas
compound that can help prevent cancer and control in a Western population. Other studies have examined
the growth, progression, and spread of tumors in legumes as a group without focusing on dried beans
animals.23,24 Inositol hexaphosphate has not yet been specifically. The average bean intake for the study’s
studied for its effectiveness in human beings. One animal intervention group was about one-quarter cup a day, still
study showed that mice consuming diets consisting of much higher than the current bean intake in the United
20% black beans experienced a reduced incidence of States, which is less than a cup a week.34 If these effects
DNA damage, which may be linked to cancers, but stand up in more definitive studies, more recommendations
human studies are not yet available.25 for increased dry bean consumption may follow.
A strong correlation exists between high intakes of
resistant starch, present in beans, and lower risks of
Promoting Cardiovascular Health
colorectal cancer.26 The fiber and resistant starch in
beans increase the production of short-chain fatty acids, Several components of beans decrease cardiovascular
such as acetate, propionate, and butyrate, as a result of disease: soluble fiber, phytosterols, magnesium,
fermentation by intestinal bacteria of the undigested potassium, copper, and folate. Consuming enough fruits
carbohydrates. (Studies suggest that butyrate may help and vegetables (including beans) rich in potassium and
slow the growth of colon tumor cells.27) However, in magnesium is a critical component of the DASH Diet
another recent study, bean consumption had no effect on approach to controlling hypertension.35,36 As part of
total short-chain fatty acid production, and propionic the long-term, 4,000-person Coronary Artery Risk
and butyric acid production actually was lower.28 Development in Young Adults (CARDIA) Study,
Eating beans also did not affect gut bacterial populations, researchers found that greater consumption of legumes
except for Escherichia coli, which also was lower. was linked to a lower incidence of hypertension.37
Hyperinsulinemia also may be a factor in increasing Less well documented are the effects of copper,
cancer risk. Several population studies, for example, have highly available in beans, which may help reduce the
found that consuming a diet consisting of low-GL foods, risk of cardiovascular disease by lowering blood pressure
such as beans, is associated with a reduced risk of and cholesterol levels.38 Folate, too, may help reduce
colorectal cancer.29,30 the risk of cardiovascular disease and stroke. Researchers
For the past 3 decades, epidemiologic data connecting analyzed data from the National Health and Nutrition
beans and reduced risk of various cancers have been Examination Survey (NHANES) Epidemiologic
suggestive, and here is a summary of the findings, which Follow-up Study and found that those who consumed
may provide the foundation for smaller controlled the most folate (average intake, 405 2g/d) exhibited
studies as well as for larger clinical intervention trials. 21% lower risk of stroke and 14% lower risk of
A study of African American, white, Japanese, and cardiovascular disease than did individuals who
Chinese men showed that those people with the highest consumed the least folate (99 2g/d average intake).39
intake of legumes, such as beans, were significantly One-half cup of beans alone provides as much as
less likely to have prostate cancer.31 Even when soy 45% of the daily value for folate.
foods were excluded from the analysis, risk was still The soluble fiber in beans (about 6Y9 g per half-cup
significantly reduced. cooked beans) helps lower blood cholesterol by binding
A recent analysis of more than 183,000 subjects bile acids and preventing cholesterol reabsorption.
enrolled in the HawaiiYLos Angeles Multiethnic Animal studies show that the resistant starch in beans
Cohort Study revealed that a high intake of legumes, also may help lower blood cholesterol.40
including beans, was associated with a significantly Researchers have suggested that a diet that replaces
lower risk of pancreatic cancer among overweight and some refined carbohydrates with protein sources low in
obese subjects.32 saturated fat, such as beans, may help reduce the
The National Institutes of Health (NIH)Yfunded Polyp cardiovascular disease risks.41 The Mediterranean
Prevention Trial, a multicenter, randomized clinical trial of dietary pattern, which includes beans, also reduces
more than 2,000 men and women, was designed to cardiovascular disease risk and mortality.19,20
determine the effects of a high-fiber, high-fruit, A study of 9,632 men and women involved in the
high-vegetable, low-fat diet on the recurrence of first NHANES Epidemiologic Follow-up Study who
adenomous polyps (colon cancer precursor lesions) in the were free of cardiovascular disease at baseline and
large bowel. Researchers found a much lower risk (65% were tracked for 19 years, on average, revealed similar
lower) of advanced adenoma recurrence in people who effects of bean consumption. People who ate legumes,
increased their intake of beans the most (an almost 4-fold including beans, at least 4 times a week during that
Copyright @ 2008 Lippincott Williams & Wilkins. Unauthorized reproduction of this article is prohibited.
Food and Nutrition Beans and Good Health
long period showed a 22% lower risk of coronary heart compared with nonYbean eaters.46 In Canada, women
disease as compared with those who ate beans less than who followed eating plans resembling the Mediterranean
once a week.7 A 10-year longitudinal study of Costa diet pattern, which included a higher consumption of
Ricans revealed that people who ate just one-third cup legumes, such as beans, significantly reduced their
of black beans a day were 38% less likely to experience waist measurements.47
myocardial infarction, compared with people who ate Various types of carbohydrates found in beans are
beans less than once a month.42 Because many other likely contributors to healthier weight status. Eating
factors may have differed between these populations, foods with a high GI or GL may stimulate appetite sooner
more definitive studies are needed to draw firmer after a meal than if low-GI or -GL foods, such as beans,
conclusions. are consumed.48 At least 15 studies have shown that
For 20 years, researchers have known that diets participants experienced lower satiety, increased hunger,
supplemented with dry beans lower serum cholesterol or higher food intake after consumption of high-GI
by as much as 19% and low-density lipoprotein compared with low-GI meals.49 The impact of low-GI
(LDL) cholesterol by 24%, almost identical to the meals on satiety and food intake may be especially
cholesterol-lowering effect of oat bran.8 Nearly 2 decades effective in people who are overweight or obese.50 Beans
later, a meta-analysis of 11 clinical trials revealed that may also function by slowing digestion, prolonging the
legumes (including beans, but excluding soybeans) may feeling of fullness, and reducing hunger, in part, because
have a significant, beneficial effect on several important of their effect on hormonal responses to a meal.51
risk factors for cardiovascular disease, including total Soluble fiber, including that found in beans, may also
cholesterol, LDL-cholesterol, high-density lipoprotein help promote satiety, but study results, to date, have
cholesterol, and triglycerides.43 not yielded a definitive, significant relationship. In
Beans are part of the University of Ontario’s addition, more generally, although satiety is one factor
‘‘portfolio diet’’ that emphasizes cholesterol-lowering related to weight regulation, researchers continue to
foodsVfruits and vegetables, soy protein, almonds, debate whether soluble fiber or resistant starch aids
plant-sterolYenriched margarine, and foods high in with weight loss.10,11,52
soluble fiber, such as oats and barley. This diet can be Unlike most other vegetables, beans contain significant
as effective as prescription statin drugs for lowering amounts of protein, and research shows that protein may
serum LDL-cholesterol levels.44 be more satiating than fat. In several studies, subjects
Various kinds of beans differ in their disease-fighting consuming higher protein diets reported less hunger on
abilities.45 In a study undertaken to determine the effects reduced-calorie diets.53Y55
of daily consumption of beans on risk factors for coronary
heart disease and diabetes, adults with abnormal insulin
Controlling Blood Sugar
sensitivity consumed either a half cup of pinto beans,
black-eye peas, or carrots (placebo) daily. As the 8-week Beans may reduce the risk of developing type 2 diabetes
study progressed, a significant effect was evident. Reduced and improve diabetes control.56 Over the years, several
total and LDL blood cholesterol resulted with pinto beans, dietary-intervention studies have shown that increasing
but not with black-eye peas or carrots. Pinto bean dietary intakes of legumes, including beans, as well as
consumption, in fact, lowered cholesterol more than whole grain foods and other vegetables, positively affects
oatmeal did. In a related study, vegetarian baked beans, blood glucose management and insulin sensitivity. For
even with their added fat and sugar, lowered serum example, in one study, the glycemic responses to 5 kinds
cholesterol in hypercholesterolemic adults.9 of beans were tested and compared with the glycemic
response to bread. Although glycemic responses to
different beans varied, all were significantly lower than
Weight Management?
the response to bread.57
In NHANES, those men and women who regularly
consumed beans had a 22% lower risk of obesity when
Flatulence
People believe that beans cause significant gas and bloating.
However, the same bean components that cause
Pinto bean consumption was found
gasVoligosaccharides and fiberValso are responsible for
to lower cholesterol more than some of beans’ health-promoting properties, including
oatmeal did.45 stimulating healthy gut flora. Recent research provides new
insights into human beings’ ability to adapt to bean
consumption with reduced flatulence occurring over time.58
Copyright @ 2008 Lippincott Williams & Wilkins. Unauthorized reproduction of this article is prohibited.
Beans and Good Health Food and Nutrition
The study included participants consuming daily a half Barriers to bean consumption include lack of
cup of either pinto beans, black-eyed peas, vegetarian knowledge about preparing and serving beans, as well as
baked beans, or control (carrots). Results revealed that outdated perceptions about gas and bloating. Health
only half or fewer participants felt that they had an initial professionals can help consumers increase their bean
increase in flatulence, and of those who experienced an intake from the current average of less than a cup a week
increase in flatulence, most study participants said they to the recommended 3 cups a week for adults by
had returned to ‘‘normal’’ after the second to fourth week emphasizing these factors:
of regular bean consumption.
1. The flavor and convenience of beans in a
The researchers concluded that consumers may be
health-promoting dietVconsumers need specific tips
needlessly concerned about increased flatulence and
for bean preparation.
should be counseled that any increase will be transitory
2. The reduction of gastrointestinal signs and
with continued legume consumption. Eating more
symptoms over time, when beans are consumed
beansVand more oftenVmay be better when it comes
regularlyVconsumers need guidance for gradually
to enjoying beans and avoiding their side effects.
increasing bean intake, much like dietary advice for
raising overall fiber intake.
Other Health Conditions
Beans also may help alleviate other health disorders. In a D. Resources
prospective study of more than 32,000 men, the intake
of legumes, including beans, also was linked to lowering For additional information on the link between beans
risk of benign prostatic hyperplasia (noncancerous and good health and for practical information about
enlargement of the prostate gland).59 cooking and consuming beans, visit the following
On a totally different health front, additional www.beansforhealth.com
research is underway to study the efficacy of a www.health.gov/dietaryguidelines
bean-based food to improve growth and www.mypyramid.gov
development and to slow the progression of AIDS in www.5aday.gov or
a group of HIV-positive children in Botswana.60 www.morematters.com
At the study’s implementation, most children
displayed clear signs of both acute and chronic
malnutrition. Nutritional intervention with a Donna Winham, DrPH, serves as an assistant professor in the
bean/micronutrient-fortified sorghum porridge Department of Nutrition at Arizona State University in Mesa. Her recent
research has focused on various health aspects related to bean consumption
improved growth and development when compared and the retention of beans in traditional diets of immigrants.
with a sorghum-only porridge(a familiar food in the Densie Webb, PhD, RD, based in Austin, Texas, is freelance food and
region) that was micronutrient fortified but contained science writer and editor and has written for US-based, nationally focused
no bean ingredient. The protein quality of the publications, including The New York Times, Woman’s Day, First, Eating
bean-proteinYenriched product was equal to that of Well, Fitness, and Prevention. She is also associate editor for Environmental
a similar soy-based product used in similar Nutrition newsletter and is the author or coauthor of 7 books, including
nutrition-intervention relief work. Preliminary data Super Nutrition After 50 (1999) and The Dish on Eating Healthy and Being
have revealed that nutritional intervention reduced Fabulous! (2004).
the prevalence of growth stunting by half and the Amy Barr, MS, EdM, RD, is a cofounder of Marr Barr, a Colorado-based
prevalence of underweight by 22%. communications firm dedicated to food, nutrition, agriculture,
sustainability, and the natural environment. She is also a member of the
Nutrition Today editorial board.
Tips for Health Professionals Corresponding author: Amy Barr, MS, EdM, RD, Marr Barr Communications,
Suite 106, 2101 Ken Pratt Blvd, Longmont, CO 80501 (amyb@marrbarr.com).
Most current guidelines for health and disease
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