Legumes—black beans, lentils, chickpeas, and more—are among the most nutrient-dense foods available. Packed with fiber, protein, and essential micronutrients, they’ve long been recognized for their role in supporting overall health. Research continues to affirm their benefits, particularly in gut health, metabolic function, and chronic disease prevention. Below, we’ve gathered insights from leading experts on why beans belong at the center of a well-balanced diet.

What the Experts Say About Beans

"The intake of legumes is probably the most important dietary predictor of survival in older persons around the world."

— Dr. Michael Greger, ​nutritionfacts.org

Mitigation of Cancer Risk​

• Colorectal Cancer Prevention: The Physicians Committee for Responsible Medicine (PCRM) reviewed multiple studies and found that regular consumption of legumes—such as beans, peas, and lentils—provides significant protection against colorectal cancer. ​

• Inhibition of Cancer-Causing Enzymes: Compounds found in beans may help inhibit enzymes linked to cancer metastasis. A video by NutritionFacts.org explores how black beans, chickpeas, and lentils contribute to reducing cancer risk. ​

• Dietary Fiber and Cancer Risk: The American Institute for Cancer Research (AICR) emphasizes the importance of fiber-rich plant foods, such as legumes, in cancer prevention. ​

Weight Management

Incorporating legumes into your diet can aid in maintaining a healthy weight:​

• Satiety and Reduced Caloric Intake: Legumes are rich in fiber and protein, which promote feelings of fullness and may lead to reduced overall calorie consumption. A study published in the British Journal of Nutrition found that pulse consumption can increase satiety and aid in weight management. ​

• Blood Sugar Regulation: The low glycemic index of legumes helps stabilize blood sugar levels, reducing cravings and supporting weight management efforts. Research indicates that incorporating pulses into the diet can positively influence glycemic markers, such as glucose levels and glycated hemoglobin (HbA1c).

Heart Health

Regular consumption of legumes has been linked to improved cardiovascular health:​

• Cholesterol Reduction: Studies have shown that legumes can help lower total and LDL cholesterol levels, reducing the risk of heart disease. The American Heart Association notes that eating beans as part of a heart-healthy diet may improve blood cholesterol.

• Blood Pressure Management: The potassium and magnesium found in legumes contribute to blood pressure regulation, supporting overall heart health. A systematic review and meta-analysis concluded that increased potassium intake is associated with reduced blood pressure and a lower risk of stroke.

Digestive Health

Legumes play a vital role in promoting a healthy digestive system:​

• Dietary Fiber: The high fiber content in legumes aids in regular bowel movements and supports a healthy gut microbiome. The Physicians Committee for Responsible Medicine (PCRM) highlights that fiber, abundant in beans, helps with digestion and can prevent constipation.

• Prebiotic Properties: Certain fibers in legumes serve as prebiotics, fostering the growth of beneficial gut bacteria and enhancing digestion. NutritionFacts.org discusses how the fiber and resistant starch in beans feed good bacteria in our colon, promoting a healthy gut environment.

How to Get Enough Beans in Your Diet

Experts often recommend eating at least one serving of legumes daily. Dr. Greger’s Daily Dozen includes beans as a foundational food group, advocating for three ½ cup servings per day. If you’re looking for easy ways to add more beans to your routine, here are some ideas:

• Try new recipes. Some of our favorite bean-based dishes include Black Bean Brownies, Mulligatawny Soup, and Baked Falafel. You’ll find even more meal inspiration on our Plant Powered with Chef Ryan playlist on YouTube.

• Plan a bean-rich day. A full day of eating might look like this:

  • Breakfast: A smoothie with white beans blended in for extra creaminess.

  • Lunch: A hearty lentil and vegetable soup with whole-grain toast.

  • Dinner: Black bean tacos with avocado and a fresh slaw.

  • Snack: Hummus with veggies or a Junabar (more on that below!).

For those looking for more hands-on support in optimizing their diet, we partner with nutrition experts at Sarah Lynn Nutrition and Rezenity Health. They offer personalized guidance to help you build sustainable, healthful eating habits. Learn more about our wellness partners here.

Making It Easier with Sweet Pea

Eating well doesn’t have to be complicated. At Sweet Pea, our meals are designed to make healthy eating effortless while maximizing both nutrition and flavor. With options like Spicy Black Bean Noodles, Hearty Bean Chili, Lentil Sloppy Joes, Cuban-Style Black Beans, Falafel Bowls, Mushroom Black Bean Burgers, and Lentil Bolognese, getting your daily dose of legumes has never been easier.

For a convenient, on-the-go option, Junabar—crafted in our Rochester kitchen—packs the benefits of legumes into a delicious, chewy bar. With flavors like Chocolate Cherry and Peanut Chip, these bars offer a tasty way to fuel up while effortlessly incorporating more beans into your diet. Order them through Sweet Pea or directly from Junabar.com.

Plus, getting Sweet Pea meals is now more accessible than ever. Our expanded delivery range means that more people can enjoy wholesome, plant-based meals with ease. Learn about our latest delivery updates, including our new Syracuse pickup location launching March 9th, here.

Beans are one of the most powerful foods you can incorporate into your diet, offering countless benefits for health and longevity. With research-backed evidence supporting their role in disease prevention, plus plenty of easy and delicious ways to enjoy them, there's no better time to start making legumes a staple on your plate.