The Healthiest Beans to Eat in 2025 and How to Enjoy Them

Beans and lentils might just be the most underrated superfoods out there. Packed with fiber, protein, iron, and other key nutrients, they’re cheap, easy to cook, and incredibly versatile. Yet, for some reason, they’ve been sitting in the shadows while trendy foods like kale and chia take all the credit. But not anymore.

Recent dietary guidelines have made one thing clear: we should all be eating more beans. In fact, most people aren’t even close to getting the recommended 1 to 4 cups per week. So if you’ve been sleeping on beans, now’s the time to wake up.

Why Beans Deserve a Spot on Your Plate

Beans aren’t just good for you, they’re great for you. Here’s what they can do:

• Boost heart health – They help lower bad cholesterol and reduce the risk of heart disease.
• Support digestion – High in fiber, beans keep things moving and improve gut health.
• Manage blood sugar – Even though they contain carbs, their fiber and protein help balance blood sugar levels.
• Help with weight management – They keep you full longer, which can help with weight control.
• Improve overall nutrition – People who eat beans tend to get more essential vitamins and minerals in their diets.

5 of the Healthiest Beans to Eat

Not all beans are created equal, but here are five of the best and how to enjoy them:

1. Lentils

Lentils are packed with protein, fiber, and iron. They’re also one of the fastest-cooking beans, making them an easy go-to meal option.

• How to eat them: Add them to soups, toss them in salads, use them in curries, or even swap them for meat in pasta sauces.

2. Black Beans

These little powerhouses are rich in fiber, protein, and antioxidants. They’re also super versatile.

• How to eat them: Throw them in tacos, mix them into salads, mash them into burgers, or blend them into dips.

3. Cannellini Beans

Also known as white kidney beans, cannellini beans are loaded with iron and fiber.

• How to eat them: Add them to soups like minestrone, blend them into a creamy dip, or toss them into pasta dishes.

4. Chickpeas

A staple in Mediterranean diets, chickpeas are full of protein and minerals.

• How to eat them: Make hummus, roast them for a crunchy snack, mix them into salads, or mash them into a sandwich spread.

5. Edamame

These young soybeans are packed with protein and phytonutrients that may help with hormone balance.

• How to eat them: Enjoy them as a snack with a little sea salt, toss them into stir-fries, or add them to grain bowls.

Choosing the Best Beans

Whether you go for canned, dried, or frozen, beans are a great addition to your diet. Just look for options with no added salt or sauces, and if you’re using canned beans, go for BPA-free packaging. Rinse them well before eating to remove excess sodium.

Bottom Line

Beans and lentils are a simple, affordable, and powerful way to boost your nutrition. With so many options and ways to enjoy them, there’s no excuse not to add them to your meals. Give them a try—you might just find your new favorite food.