Benefits of eating more beans

This article explores why beans deserve a place on our plates, how they can support our health, why they’re one of the most environmentally friendly protein sources available, and simple ways to enjoy more of them every day.

What is a bean?

Beans belong to the legume family, meaning they grow in pods. They are one type of pulse – the dried edible seeds of legumes – alongside chickpeas, lentils and dried peas. Pulses have been dietary staples across the world for thousands of years and remain central to many traditional cuisines.

The world of beans extends far beyond the UK’s beloved baked bean. It is estimated that there are over 400 varieties of dry beans grown globally, with around 20 commonly available in UK supermarkets. Popular varieties include kidney beans, cannellini beans, butter beans, black beans, borlotti beans, haricot beans and fava (broad) beans.

Beans are delicious and nutrient-dense

Beans are nutrient-dense: meaning they’re packed with nutrients for relatively few calories.

They are a great source of plant protein. Regardless of dietary pattern, current dietary guidance encourages us to eat more plant-derived proteins, both for health and environmental reasons. This includes the UK Eatwell Guide, which recommends consumption of 80 g/day of pulses as protein sources, which also contributes one portion to the five a day recommendation! Unlike many animal protein sources, beans provide protein alongside fibre, vitamins, minerals and phytochemicals, while naturally being low in saturated fat and containing no cholesterol.

One of beans’ greatest nutritional strengths is their fibre content. Most adults in the UK consume considerably less fibre than the recommended 30 g per day, and beans offer one of the easiest ways to increase intake. The fibre found in beans supports digestive health, helps lower cholesterol, slows the absorption of glucose after meals and promotes satiety, helping us feel fuller for longer.

While nutritional content can vary slightly by variety, beans and other pulses are a rich source of folate, thiamine, riboflavin, vitamin B6, niacin, iron, zinc, magnesium and potassium. They also provide zinc, copper, manganese, selenium, and vitamins E and K.

Beans are also an excellent source of polyphenols and other antioxidants, which help protect our cells from oxidative stress and contribute to many of their health benefits.

Health benefits of beans

Heart health and cholesterol lowering effects of beans

Regular bean consumption has been linked to reductions in LDL-cholesterol, and they can contribute to the prevention of cardiovascular diseases. A comprehensive 2026 systematic review and meta-analysis found that across 28 trials, bean consumption resulted in a significant reduction in LDL-cholesterol. Trials including chickpeas, mixed pulses and legumes showed similar benefits.

The same review also found that bean consumption resulted in significant reductions in non-HDL cholesterol and apolipoprotein B (apoB), a marker that reflects the total number of cholesterol-containing particles capable of causing atherosclerosis. Lower apoB concentrations are associated with a reduced risk of cardiovascular disease.

Hypertension is a leading driver of cardiovascular disease. Higher legume consumption has also been associated with lower odds of developing hypertension in a UK population. In a 2026 systematic review and dose-response, meta-analysis, higher legume consumption, including soya, was associated with a reduced risk of developing hypertension, with 170g per day being the optimal intake.

Healthy weight management

Eating more beans may also support healthy weight management.

A 2026 meta-analysis of 36 clinical trials found that regularly consuming beans and peas was associated with significant reductions in waist circumference, body fat, and body weight. While no significant changes were seen in body mass index (BMI), reductions in waist circumference and body fat suggest that beans and peas may improve body composition even when BMI remains unchanged.

The greatest benefits were seen in studies lasting longer than eight weeks, indicating that regular, long-term consumption is likely to be most effective.

Several characteristics of beans may explain these effects. Their high fibre and protein content slows digestion and increases feelings of fullness, helping to naturally reduce overall energy intake. Beans also contain resistant starch, polyphenols and the amino acid L-arginine, all of which may contribute to healthier body composition.

Gut health

Beans are among the best foods we can eat to support a healthy gut microbiome and likely to be one of the main reasons why people eating plant-based diets consistently show evidence of better gut health.

In one trial including 55 participants with obesity and a history of colorectal neoplasia, 8-weeks of regular bean consumption increased beneficial gut bacteria and improved microbial diversity, both of which are increasingly recognised as important contributors to overall health.

As previously mentioned, beans are rich in different types of fibre, including resistant starch, which is a type of carbohydrate that is fermented by beneficial bacteria in the large intestine. This fermentation produces short-chain fatty acids, including butyrate, which provide energy for the cells lining the colon, help maintain the gut barrier and play an important role in regulating inflammation.

Beans are also rich in non-digestible oligosaccharides, compounds that reach the colon intact and have been shown to stimulate the growth of beneficial gut bacteria, while constraining pathogens to support immune function and reducing inflammation.

The fibre in beans also supports bowel regularity and contributes to long-term digestive health.

Other health benefits of beans

The benefits of beans extend beyond heart health and weight management. Thanks, in part, to their high fibre content and naturally low glycaemic index (GI), beans cause a slower rise in blood sugar after meals, helping to improve blood glucose control. In a Danish study, replacing unprocessed red meat with beans and other pulses was associated with a reduced risk of colorectal cancer, type 2 diabetes and ischaemic heart disease. A 2024 network of case-control studies also found that consuming just one serving of legumes daily was associated with a 21% lower risk of colorectal cancer.

Why beans are good for the planet

Beans are not only good for our health, they are also one of the most sustainable protein sources available.

Compared with animal proteins, producing beans requires substantially less land and water while generating far fewer greenhouse gas emissions.

Many legumes also improve soil health through nitrogen fixation, a natural process in which specialised bacteria convert nitrogen from the air into forms plants can use. This reduces the need for synthetic nitrogen fertilisers, lowering environmental impacts while improving soil fertility for future crops.

Buying British-grown beans

Although many beans are imported to the UK, interest in British-grown pulses is growing. Choosing UK-grown beans can help support local farmers, improve crop diversity and reduce transport emissions.

Companies such as Hodmedod’s have helped reintroduce a wide range of British-grown beans and pulses, making it easier than ever to buy locally produced legumes.

How to eat more beans

Beans are incredibly versatile, which means there are plenty of different ways to add more into your diet, here are just a few ideas:

• Blend softer beans such as butter beans or cannellini beans into pasta sauces for a naturally creamy texture without cream.
• Swap out some potato in your mashed potato to create a butter bean mash.
• Add kidney beans or black beans to chilli, tacos and burritos.
• Stir chickpeas into curries, salads or roasted vegetable dishes.
• Add cannellini or butter beans to soups and stews.
• Swap half the meat in recipes such as Bolognese or cottage pie for lentils or beans.
• Mash beans with herbs, garlic and lemon for a quick sandwich filling or dip.
• Roast chickpeas with herbs and spices for a crunchy snack.
• Use silken tofu (made from soya beans) to create creamy desserts such as chocolate mousse or smoothies.
• Try making your own bean burgers and falafels, or you can buy them premade
• Experiment with new recipes from different cuisines that where beans are the star of the show, such as Fagioli all’uccelletto (Tuscan baked beans), Gigantes plaki (from Greece, great served with bread), and Ful Mudammas (Egyptian Fava Beans)

Check out a variety of bean-based recipes on the following websites: Hodmedod’s, Veg Power and Bold Bean Co.

Help people eat more beans!

If you’re a nutrition professional or work in a sector such as public health, policy, or food industry, you could be part of the campaign that aims to double bean consumption by 2028, check it out here and here.

Summary

• Beans are rich in plant protein, fibre, vitamins and minerals, while being low in saturated fat.
• Regular bean consumption supports heart health and can help lower cholesterol.
• Their high fibre and protein content promotes fullness and can support healthy weight management.
• Beans nourish beneficial gut bacteria and support digestive health.
• Their low glycaemic index helps regulate blood sugar levels.
• Add beans to soups, salads, stews and pasta sauces for an easy nutrition boost.
• Blend butter beans or cannellini beans into sauces for a creamy texture.
• Roast chickpeas for a healthy snack or mash beans into sandwich fillings and dips.
• Experiment with different varieties, such as kidney, butter, cannellini and black beans, in everyday meals.