Beans 101: What to know and why it matters
October 03, 2025
Medically Reviewed | Last reviewed by an MD Anderson Cancer Center medical professional on October 03, 2025
Eating beans is an easy way to boost the amount of fiber, iron and other essential nutrients in your diet. When combined with whole grains, nuts or seeds, they can also form a complete, plant-based protein.
But which is the healthiest type of bean to eat? How can you incorporate more of them into your diet? And, why might it be wise to eat at least one serving of beans per day?
Here, I¡¯ll answer these and other questions I sometimes hear about beans.
What is the healthiest type of bean to eat?
That really depends on which nutrient you¡¯re focused on.
A half-cup serving of cooked beans typically contains between 6 and 8 grams of fiber. But some beans contain more than others. Navy beans probably have the most fiber, at 9.5 grams per serving, followed by lentils with 7.8 grams and black beans with 7.5 grams.
Beans are also pretty high in iron, which is great for patients with iron-deficiency anemia. Edamame ¡ª or soybeans ¡ª probably have the most iron per serving, at 9 mg, with lentils and white beans tied for second with about 3.5 mg each.
So, are lentils considered a member of the bean family, too?
Yes. Lentils are considered beans. So are black-eyed peas, chickpeas (also known as garbanzo beans), English green peas, and split peas. Here is a list of the most commonly eaten beans around the United States:
- Adzuki beans
- Black beans
- Black-eyed peas
- Butter beans
- Cannellini/white Italian beans
- Fava beans
- Garbanzo beans/chickpeas
- Green peas/English peas
- Kidney beans
- Lentils
- Lima beans
- Mung beans
- Navy beans
- Pinto beans
- Soy beans/edamame
- Split peas
Why is it better to eat beans with rice?
Nine essential amino acids make up a complete protein. They are:
- Histidine
- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
But you need all of these to be present to form a complete protein.
Beans are missing two of these: methionine and tryptophan. Rice has them, but it is missing three others: lysine, isoleucine and threonine. So, when you put beans and rice together, it¡¯s like a jigsaw puzzle. They just complement each other really well.
Beans can also be paired with nuts or seeds to form a complete protein. But combining grains with nuts or seeds wouldn¡¯t be a good option. That¡¯s because both are missing the same amino acids.
What¡¯s the best way to reduce the gas that beans are known to cause?
With dry beans, we recommend soaking them overnight or doing a quick boil at medium-high heat for at least an hour before draining, rinsing and preparing them. With canned beans, you can just rinse them off really well before cooking.
I¡¯ve heard some anecdotal claims that soaking beans with a clove of garlic or a sprinkle of baking soda may reduce gas, too, but I can¡¯t vouch for those personally. So, I tell patients to cook beans thoroughly, whether they start out canned or dry. That¡¯s going to go the furthest toward reducing stomach issues.
There are also some over-the-counter digestive enzymes you can try, if your care team approves.
Does it make any difference whether you start out with dried or canned beans?
No. Not really. Canned beans are more convenient, but it¡¯s best to rinse them very thoroughly, especially if you¡¯re watching your sodium intake. Dried beans are only ¡°better¡± in that you have much more control over their seasoning. Neither one changes the nutritional composition of the beans.
Navy beans seem to be having a moment right now. Any idea why?
No. But two of our physicians just did some research involving them: , an epidemiologist who specializes in cancer prevention, and , a surgical oncologist who specializes in the treatment of melanoma.
Their study showed that adding just a cup of navy beans a day to colorectal cancer survivors¡¯ diet could positively affect their gut microbiome. They discussed these findings on a recent podcast.
Are beans a healthier protein option than meat?
Beans are not necessarily a healthier protein option than meat. But any time you can incorporate more plants into your diet, it¡¯s going to be beneficial.
Plant-based foods naturally contain more fiber, which improves both blood sugar and cholesterol levels and reduces the likelihood of overeating. But we already encourage patients to limit their red meat consumption to 16 ounces or less per week and to choose leaner cuts of animal protein.
Are beans considered an anti-inflammatory food?
Yes, because all the different colors are associated with various antioxidants ¡ª from polyphenols in white beans to anthocyanins in black soybeans. Antioxidants are known to be helpful with reducing inflammation. And, beans come in all different colors. So, one of the easiest ways to make sure your diet is varied enough is to eat the rainbow.
How can I work more beans into my diet?
Change it up. A lot of people just think of black beans or chickpeas when they hear that word. So, try out different types of beans in your dishes to create a more varied diet. If you enjoy hummus, step out of your comfort zone, and make it with something other than chickpeas, like white beans or black beans.
You can also add beans to fresh garden salads, stir-fries, pasta salads and soups. They blend up really nicely, too, so you might want to consider them in smoothies. Finding small ways to add variety to your diet is extremely beneficial.
Starla Garcia is a senior clinical dietitian at MD Anderson.?
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