The 5 Healthiest Beans

Beans are nutritional powerhouses which pack vitamins, minerals, antioxidants and dietary fiber.  They excel over meat as protein sources in that they are low in fat and high in fiber.  Their combination of nutrients make them good aids in reducing weight, lowering bad cholesterol, enhancing cognitive functions and maintaining digestive health.

The many varieties of beans--all of them healthy--makes creating this shortlist difficult.  Yet here is the list on the 5 healthiest beans around, not really in the proper order.

Black Beans

Black beans, also called black turtle beans, come in the form of small, oval, matte-black beans known for its mushroom-like and slightly sweet flavor.  The meaty umami-rich taste and its soft, creamy and floury texture makes it a favorite meat substitute or meat extender in many Mexican dishes.  Black beans are very high in folate, fiber, manganese, protein, magnesium, thiamine, phosphorus and iron. 

Soybeans

Soybeans are one of the few plant sources of complete proteins or proteins containing all essential amino acids.  Moreover, soybeans boast of essential fatty acids, an array of vitamins and minerals and the cancer-fighting isoflavones.  These superfoods are extremely versatile, too, as they can be whipped up into many kinds of foods and drinks such as soybean oil, soy sauce, tofu, soy milk, soy cheese and meat analogs.

Garbanzo Beans or Chick Peas

Garbanzo beans or chick peas are popular in Mediterranean regions as key ingredients in the famous dip, hummus and chana masala.  They are wrinkly round and tan-colored beans with a delicate nutty flavor.  They pack folate, fiber, protein, copper, phosphorus and iron.  They are attributed with decreasing the levels of bad cholesterol in the body and providing many antioxidants.

Kidney Beans

Kidney beans are best known as the stellar ingredients of chilis.  These beans range in color from dark red to pink, peach, tan or almost white and are shaped like kidneys.  They have a pleasantly robust and full flavor and lend a rich creaminess to soups and stews.  Their nutrient profile makes them effective cholesterol reducers, memory enhancers and antioxidant providers.

Lentils

Lentils are especially rich in essential vitamins and minerals, particularly folate and riboflavin.  They are also very high in dietary fiber and antioxidants.  They can be used in a variety of ways--as add-ons to soups and stews, as meat substitutes in veggie burgers and as spread for bread and crackers.