7 nutrient-packed beans everyone should add to their diet in 2025

The Holiday season always leaves us a few pounds heavier, thanks to all the binge-eating and endless social gatherings. But the New Year is the time to ring in new changes and what better way to do that than making some tasty tweaks to your diet. In 2025, one food group that's poised to take the spotlight for the health conscious people: beans!

While superfoods often take the spotlight, beans are now finally getting the recognition they deserve due to their exceptional nutritional profile and health benefits.

Beans are packed with fibre, plant-based protein, iron, magnesium and a variety of essential vitamins, making them the most affordable and versatile foods you can eat - any time of the day.

With Bean Day falling on January 6, there’s no better time to reconsider beans as a staple in your diet. The US Dietary Guidelines Advisory Committee recently recommended increasing consumption of beans and lentils, acknowledging that 83% of people fall short of their recommended intake of these nutrient-dense legumes.

Here are the health benefits of beans

Beans and lentils offer a rich array of nutrients, including fibre, protein, folate, calcium and magnesium, while being low in saturated fat. Several studies have shown that regularly eating beans can improve heart health, keep blood glucose in control, prevent colorectal cancer and even assist in weight management. Though they are high in carbohydrate content, beans have a low glycaemic index, making them an excellent choice for blood sugar control. They are good for diabetics too.

Nutrition experts agree that beans should be a regular part of any diet. Below are seven types of beans that stand out for their health benefits, according to nutritionists:

1. Chickpeas (Garbanzo Beans)

Packed with fiber and protein, one cup of chickpeas provides 12.5 grams of fiber and 14.5 grams of protein. They're rich in folate, manganese, and iron and are also great for heart health and managing blood sugar levels. They also support gut health by promoting the growth of beneficial bacteria.

Pro tip: Toss them into salads, blend them into hummus or roast them for a crunchy snack.

2. Lentils

Lentils are a great source of vegetarian protein. They offer 17.9 grams of protein and 15.6 grams of fiber per cup. They are also loaded with iron, zinc and folate, which are essential for immune function and red blood cell production. Lentils are particularly beneficial for lowering blood sugar levels.

Pro tip: Add lentils to soups, stews, or curries, or use them as a base for veggie burgers or Bolognese sauce.

3. Black Beans

Black beans are also rich in protein and fiber since one cup provides as many as 15 grams of fiber and 15.2 grams of protein. They are also rich in folate, iron and magnesium, which contribute to improved bone and heart health. Black beans are also beneficial for blood sugar management due to their lower glycemic index.

Pro tip: Black beans are perfect for taco bowls, salads, or as a filling for burritos. They can also be mashed for dips or turned into veggie burgers.

4. Kidney Beans

Kidney beans are another protein-packed option, with 15.3 grams of protein and 13.1 grams of fiber per cup. They’re an excellent source of folate, iron, and manganese. Research suggests that kidney beans may help reduce blood pressure and improve heart health.

Pro tip: Add kidney beans to chili, soups, or salads. They can also be mashed and used as a spread or dip.

5. Edamame (Soybeans)

Edamame, or young soybeans, are a protein powerhouse with 31.3 grams of protein per cup. They are also rich in vitamins and minerals, including folate, iron, and manganese. Additionally, edamame contains isoflavones, which may help alleviate menopausal symptoms and support heart health.

Pro tip: Enjoy edamame as a snack, toss them into stir-fries, or add them to salads and rice bowls for an extra protein boost.

6. Cannellini Beans

Cannellini beans, known for their creamy texture, provide 6 grams of protein and 5 grams of fiber per half-cup. They are an excellent source of iron, magnesium, and manganese, which contribute to healthy muscle and bone function. These beans also help regulate blood sugar levels.

How to enjoy them: Use cannellini beans in minestrone soup, mash them into a dip, or toss them into pasta dishes or salads.

7. Pinto Beans

Pinto beans are full of fibre, providing 15.4 grams per cup, which helps support digestive health and regulate blood sugar levels. They are also high in copper, a vital mineral for energy production and immune health. Pinto beans may even help reduce blood cholesterol.

Pro tip: Enjoy pinto beans as a side dish, in burritos, or mashed into a flavorful dip. They can also be blended into soups or stews for extra creaminess.

Whether you are looking to manage your blood sugar, stick to a heart-healthy diet or food that's rich yet weight-loss friendly - beans are the answer. Many nutritionists agree that beans are an affordable and versatile food choice that can easily be incorporated into a variety of dishes. So, the next time you’re shopping, be sure to grab a can or bag of these nutritional wonders and start reaping the benefits.