What Are Beans?

Beans are the edible pods or seeds of certain plants from the leguminous genus. The leguminous genus belongs to the Fabaceae family.

Beans grow as climbing plants or erect bushes, depending on the plant. Bean pods or seeds range in shape from flattened and elongated to kidney-shaped and round. (Source)

Pod beans are beans that are prepared and eaten as they are, pod included. Examples of pod beans are string beans, green beans, and snap beans.

Shell beans consist of seeds that have matured inside a shell or pod that is typically inedible. The mature seeds are the edible bean.

Shell beans must be removed from their pods or shells prior to consumption. Examples of shell beans include fava beans, lima beans, and edamame. (Source)

Beans are commercially available either canned, frozen, dried, or fresh. Canned and frozen beans are easier to prepare, requiring less cooking time.

Dried beans tend to require more preparation time. Prior to cooking, dried beans must be allowed to soak in water for several hours or left overnight, depending on the bean.

Fresh beans can be purchased in their shells or pre-shelled. They can be cooked immediately, and do not require any preparation aside from shelling and washing. (Source)

Both canned and dried beans have a lengthy shelf-life. Fresh beans will last for a maximum of one week if refrigerated. (Source)

Beans are one of the world’s oldest foods. Beans were discovered in the tombs of ancient Egyptian kings, intended to nourish the departed in the afterlife.

Archaeological evidence revealed traces of beans in Thailand dating back 9,000 years. Cultivated beans began appearing in South America, Europe, and the United States approximately 4,000 years ago.

Beans are a staple ingredient of cuisines in countries around the globe. In Croatia, a traditional national dish is prepared using fava beans, artichokes and peas.

The Greeks also use fava beans in a stew made from artichokes. The adzuki bean is used across East Asia as the base for a sweetened paste to use in desserts. (Source)

The soybean is used as a base for countless foods and beverages, from tofu to soy sauce and soy milk.

Chickpeas are among the most commonly consumed beans in the world. They serve as a base for hummus, one of the most commonly consumed dips.

Pinto beans and kidney beans are a key ingredient in chilis and stews. Cannellini beans (known as Italian white beans) are used in various Italian recipes. (Source)

Nutritional Profile

Beans are rich in nutrients and essential vitamins and minerals. All bean varieties are high in protein and fiber.

Dried beans tend to contain low amounts of sodium and cholesterol. They are also very low in fat.

Canned beans may contain higher levels of sodium. Beans that are frozen or canned may also contain artificial ingredients and additives.

To compile a general nutritional profile of beans, data has been gathered from the following commonly consumed dried beans:

• Black beans
• Cranberry beans
• Great Northern beans
• Navy beans
• Pink beans
• Pinto beans
• Light red and dark red kidney beans
• White kidney beans
• Small red beans

Beans are low in calories. One 170 gram serving of beans is worth between 110 and 120 calories, depending on the bean.

That same single serving of beans contains the following:

• Protein (between 6 and 8 grams)
• Dietary fiber (between 5 and 10 grams)
• Fat (between 0.2 and 0.6 grams)
• Carbohydrates (between 19 and 22 grams)
• Sodium (between 0 and 5 milligrams)

Beans contain high amounts of potassium, an essential mineral. Dried beans contain between potassium (between 305 and 502 milligrams) per serving.

Additionally, beans contain the following vitamins and minerals:

• Phosphorus
• Copper
• Magnesium
• Manganese
• Iron
• Folic acid
• Thiamine
• Riboflavin
• Vitamin B6 (Source)

Health Benefits

Beans have a multitude of health benefits. Legumes are unique in that they share the advantages of both vegetables and meat-based protein.

Beans contain protein and iron, like meat, but without fat and cholesterol. Beans are also rich in plant-based micronutrients, like vegetables.

The American Institute for Cancer Research conducted a rigorous analysis of diet in relation to cancer. Millions of studies were analyzed to determine foods that contributed lowered cancer risk.

The end consensus was that eating certain foods with every meal could help to prevent cancer. Beans were one of the recommended cancer-preventing foods, alongside whole grains. (Source)

Eating beans on a regular basis can lower the risk of developing polyps in your colon. In turn, the risk of contracting colon cancer will be reduced.

A study explored the relationship between bean consumption and diabetes risk. Subjects consuming beans regularly were discovered to have a lower risk of contracting type II diabetes. (Source)

Dried beans contain antioxidants, which can help reduce the risk of heart disease. Regular bean consumption can reduce the risk of metabolic syndrome and associated conditions. (Source)

Beans are a good source of protein for vegetarians and vegans. Beans are a low-calorie alternative source for protein compared to meat and dairy products.

Dried beans are also packed with folate. A folate deficiency can cause fatigue, irritability and heart palpitations.

Folate is an essential compound for pregnant women as it helps to prevent defects of the neural tube in the fetus. One serving of adzuki or mung beans contains approximately 230 micrograms of folate.

Beans have potential as a preventative for fatty liver disease. A study monitored the liver health of two groups of mice. One group was fed a bean-free diet; the other group was fed adzuki beans.

The mice eating adzuki beans were found to have less accumulated liver fat. Additionally, these mice benefited from improved liver health overall.

Beans can also contribute towards weight management. As beans are full of fiber and protein, they increase satiety and reduce overeating.

Beans can help improve gut function by boosting colonies of healthy intestinal bacteria. Black beans in particular are especially beneficial for gut health due to their high fiber content. (Source)

Are Beans Paleo-Friendly?

Check out our Paleo 101 guide. 

Our diets have changed dramatically over the last few thousand years. However, our genetic code has remained much the same.

Over the past 50 years, rates of obesity have increased significantly. 33 percent of the world population is obese, and 66 percent are classified as overweight.

Processed foods are readily affordable and accessible, despite being relatively low in nutrients. The average diet today is high in refined sugars and carbohydrates.

The Paleo diet is about returning to the diet human beings followed during the Paleolithic era. Our ancestors were a society of hunter-gatherers, meaning they ate only what could be hunted or found in nature.

Animal husbandry was practically nonexistent, which means there were no dairy products. The agricultural revolution was thousands of years in the future, meaning thePaleolithic diet was grain-free.

On the Paleo diet you will be eating wholesome, nutrient-rich foods. Any foods that did not exist during the Paleolithic era are to be avoided.

On the Paleolithic diet, you will be eating:

• Meats (preferably grass-fed)
• Fish (preferably wild)
• Seafood
• Vegetables
• Tubers
• Fruits
• Nuts and seeds
• Herbs and spices
• Eggs
• Healthy oils (coconut oil, olive oil, etc)

The foods you will be avoiding include:

• Processed foods
• All grain-based products (cereals, pasta, bread, etc)
• Dairy
• Legumes
• Artificial sweeteners
• Refined sugars (i.e. high fructose corn syrup)
• Refined vegetable oils (Source)

As beans are a type of legume, they are not a part of the Paleo diet. This is because beans were yet to be cultivated during the Paleolithic era. (Source)

Want help with the Paleo diet? Check out Paleo Meal Plans!

Are Beans Keto-Friendly?

We have a whole guide to the keto diet! Check it out. 

The keto diet aims to get your body into ketosis. When your body is deprived of food, the liver begins breaking down fat and producing ketones.

Once there is a certain level of ketones in your blood, the body is in a state of ketosis. Ketosis promotes weight loss, improved cognitive function, and other health advantages.

You don’t have to starve yourself to enter ketosis – that’s where the keto diet comes in. The keto diet consists primarily of healthy fats. Simultaneously, you will be heavily restricting carbohydrates.

The average person eats a diet high in carbohydrates. Carbohydrates are converted to glucose, which the body then burns as energy.

Glucose is the easiest compound for your body to convert into energy. However, when glucose is the body’s primary source of energy, fat gets stored instead of burned.

When you suddenly deprive the body of carbohydrates, it will be forced to use another source of fuel. Once you are in ketosis, your body will be burning fat for energy.

On the keto diet, you will be eating:

• Fats (monounsaturated, saturated, etc)
• High-fat dairy (hard cheeses, butter, high-fat cream, etc)
• Meat
• Fish
• Seafood
• Non-starchy vegetables (spinach, broccoli, kale, etc)
• Nuts and seeds
• Low-carb sweeteners
• Berries and avocados
• Healthy oils (i.e. coconut oil, virgin olive oil, etc)

70 percent of what you eat on the keto diet should consist of healthy fats. Protein should make up 25 percent of your meals, and carbohydrates 5 percent.

The foods you will be avoiding include:

• Processed foods
• Refined sugar
• Refined and natural sugar (including honey, maple syrup, etc)
• Fruits (exempting berries and avocados)
• Tubers
• Legumes
• All grain-based products

Legumes are not a part of the keto diet. Beans are considered to be too high in starch, which is a form of carbohydrate. (Source)

Are Beans AIP-Friendly?

Check out our AIP diet guide. 

The autoimmune system protocol (AIP) diet is a comprehensive elimination diet. The AIP diet consists of two phases.

Phase I of the AIP diet is the elimination phase, lasting 6 to 8 weeks. Phase II of the AIP diet is the reintroduction phase, when eliminated foods may carefully be reintroduced back into your diet.

The AIP diet is targeted at individuals with autoimmune diseases. There are no cures for autoimmune diseases, only treatments to manage the symptoms.

Autoimmune diseases occur when the body self-attacks healthy tissue, causing inflammation. Symptoms can manifest both internally and externally depending on the disorder.

The AIP diet aims to soothe inflammation in the gut and heal intestinal mucosa. The goal of the diet is to maintain a state of low inflammation in the body through promoting gut health.

The AIP diet eliminates any and all foods that are considered irritants to the gut.

Preferred foods may be reintroduced during Phase II. This enables followers of the AIP diet to identify and remove foods that are personal irritants from their diets.

During Phase I of the AIP diet, you will be avoiding:

• All grain-based products (cereals, pasta, bread, etc)
• Processed foods
• Refined sugars (i.e. soda, candy, etc)
• Refined vegetable oils
• Dried fruits
• Legumes (including all soy products)
• Eggs
• Alcohol
• Nuts and seeds
• Seed-based herbs
• Nightshades (tomatoes, peppers, eggplants, etc)
• Dairy products
• Alternative sweeteners

You will be eating:

• Meats (preferably grass-fed)
• Fish (preferably wild)
• Seafood
• Vegetables
• Fruits (less than 15 grams a day)
• Natural sugars (on occasion)
• Fermented foods
• Bone broths
• Non-seed herbs
• Vinegars
• Healthy fats (cultured ghee, lard, etc)
• Coconut products

Beans are prohibited during Phase I of the AIP diet. You can reintroduce beans back into your diet during Phase II.

It takes 72 hours for the immune system to respond to antigens in food. Reintroduce one type of bean at a time, taking 5 days to gage your body’s reaction. (Source)

How to Use Beans

Beans come in many different varieties and flavors. They can be used as complimentary ingredients in various dishes or as a meal themselves.

When purchasing beans, it is preferable to use dried or fresh beans when available. Canned and frozen beans may contain artificial ingredients, and are higher in sodium.

Beans are a staple ingredient in many savory stews and chilis. A multitude of recipes exist for stews and chilis using black beans, red beans, and white beans.

Beans can served in both elaborate and simple dishes. You can add baked kidney beans to toast for a hearty snack or breakfast. (Source)

Pod beans such as green beans can be sautéed for a flavorful meal or side dish. Sautéed green beans are an easy dish to prepare and can be modified with herbs and spices depending on your preference. (Source)

Chickpeas, also known as the garbanzo bean, can be used to prepare homemade hummus. You can roast or fry chickpeas for a nutritious snack.

Adzuki beans are used in Japan to sweeten desserts. They can also be used to add a unique flavor to stews, salads, and soups.

Fava beans are a common ingredient in many Middle Eastern dishes. Fava beans possess a meaty, powerful flavor and are ideal for meat-based soups and stews.

Most dried beans should be soaked prior to cooking. Soaking the beans in water for several hours (or overnight) softens the beans and allows them to cook evenly and rapidly.

If you’re pressed for time, you can speed up the soaking process. Add your beans to a pot of water and bring the water to a boil. Once the water is boiling, turn the stove off and allow the beans to sit for an hour. (Source)

Should You Eat Beans?

If you’re following a Paleo, keto, or AIP diet, beans should be avoided. Plain and simple.

Beans may not be the best option for individuals with digestive orders such as IBS. Eating beans can cause bloating, gas and flatulence in excessive quantities.

Many types of beans are dangerous to eat raw due to their lectin content. Lectin is a protein that can cause food poisoning. People who do eat beans normally cook dried beans for at least 10 minutes to destroy any lectin that may be present. Soaking beans prior to cooking also reduces the chance of potential intestinal discomfort. (Source)

But – as we said previously – beans are one of the oldest foods in the world. They are included in many diets throughout the world. Whether you eat them or not, it’s good to know all about this staple food.

Check Out Our Other Food Guides

The #1 Paleo Diet Food List

Coconut Oil

Tahini

Cacao Nibs

Xylitol