Top eight nutrient-dense beans nutritionists say you should add to meals

According to nutrition and wellness expert Samantha Cassetty, only a small fraction of U.S. adults include beans in their daily diet despite the food’s dense nutritional profile. She emphasizes that beans supply protein, fiber, slow-release carbohydrates and a range of micronutrients while containing no cholesterol or saturated fat, a point echoed by dietitian Deborah Murphy. Their recommendations rank eight beans and legumes—black beans, chickpeas, lentils, edamame, white beans, pinto beans, kidney beans and black-eyed peas—each highlighted for particular benefits such as antioxidant content, iron, or cholesterol-lowering effects.

Practical tips include using canned beans straight from the can after rinsing, incorporating them into salads, wraps, soups, or even smoothies, and pairing lentils or kidney beans with walnuts for added omega-3s. Cassetty also notes the cost advantage of canned beans as an affordable protein source, especially as grocery prices rise. The overall message encourages consumers to make beans a regular component of meals to support heart health, weight management and overall longevity.