Studies Supporting the Multiple Benefits of Beans

The bean, one distinct food that has been nourishing humans for at least 8,000 years, has been the star of dietary and eating plan recommendations and the subject of hundreds of evidence-based research studies. Inclusion of beans as part of a plant-based dietary strategy imparts cardiovascular, metabolic, and colon protective effects; improves obesity, low-grade inflammation, and may play a role in immune-related disease risk management. ¹

Below is a collection peer-reviewed scientific journal articles to help provide you with evidence-based research that will help you share the benefits of beans with your clients, customers and readers. Each study below includes a quick summary and link to the online abstract. The full text of many articles are available for free download, but please note that some may need to be purchased.

Beans Can Do Weight Management

Beans pack the trifecta of weight management – fiber, protein and delicious taste. A naturally rich source of dietary fiber, beans help promote health and support weight management.² In addition, the protein helps aid satiety, and maintain muscle mass. In addition to calcium associated with an adequate supply of vitamin D, dietary protein represents a key nutrient for bone health. ³

Effects of Dietary Pulse Consumption on Body Weight: A Systematic Review and Meta-Analysis of Randomized Controlled Trials²

A systematic review and meta-analysis of randomized control trials that summarized and quantified the effects of dietary pulse consumption on body weight, waist circumference, and body fat showed that the inclusion of dietary pulses in a diet may be a beneficial weight loss strategy. The studies showed that including pulses in the diet led to a modest weight-loss effect even when calories are not restricted.

Bean Consumption Accounts for Differences in Body Fat and Waist Circumference: A Cross-Sectional Study of 246 Women ⁴

A cross-sectional study of 246 women concluded that beans and legumes seem to have dietary qualities that may be beneficial in the battle against obesity. In a study designed to examine the association between bean intake, body fat percentage, and waist circumference, women who consumed moderate or high amounts of beans had less body fat and smaller waists than those with low intakes.

Bean Consumption is Associated with Greater Nutrient Intake, Reduced Systolic Blood Pressure, Lower Body Weight, and a Smaller Waist Circumference in Adults: Results from The National Health and Nutrition Examination Survey 1999-2002 ⁵

An analysis using the National Health and Examination Survey (NHANES) 1999-2002 examined the association of consuming beans on nutrient intakes and physiological parameters. Results showed that relative to non-consumers, bean consumers had higher intakes of dietary fiber, potassium, magnesium, iron, and copper. Those consuming beans had a lower body weight and a smaller waist size relative to non-consumers. Additionally, consumers of beans had a 23% reduced risk of increased waist size and a 22% reduced risk of being obese. Also, baked bean consumption was associated with a lower systolic blood pressure.

Legume-, Fish-, or High-Protein-Based Hypocaloric Diets: Effects on Weight Loss and Mitochondrial Oxidation in Obese Men ⁶

A study that examined the effects of four hypocaloric diets with high protein content assessed body composition, blood pressure, resting energy expenditure, mitochondrial oxidation, blood biomarkers and dietary intake. The legume diet achieved greater weight reduction than the fatty fish and control diets. Additionally, total and low-density lipoprotein cholesterol levels were significantly improved by the legume diet.

Association of Dietary Patterns with BMI and Waist Circumference in a Low-Income Neighbourhood in Brazil⁷

A population-based cross-sectional study carried out on a low-income neighborhood in the Rio de Janeiro metropolitan area showed that a diet based on rice and beans may have a protective role against weight gain in women. Three dietary patterns were identified, and their associations with BMI and waist circumference (WC) were analyzed. After adjusting for age and energy intake, researchers found that the traditional dietary pattern (which included rice, beans, bread, sugar, fats and salad dressings) was inversely associated with BMI and Waist Circumference among females.

Pulse Consumption, Satiety, and Weight Management⁸

A research review article that examined the effects of pulse consumption on satiety and weight management concluded that based on the few studies that have been conducted, there is some indication that pulses may help to increase satiety, at least in the short term, and weight loss during intentional energy restriction over a few weeks. The authors suggest that additional, longer term, randomized controlled trials are needed in this area, including those that investigate the optimal dose of pulses for weight control balanced with other factors, such as any potential negative effects (e.g. gastrointestinal tolerance, phytate effects of mineral absorption). Studies on behavioral techniques to overcome barriers, perceived or real, to pulse consumption may be helpful to effectively increase pulse intake in individual diets and on a population-wide basis.

Meals Based on Vegetable Protein Sources (Beans and Peas) are More Satiating than Meals Based on Animal Protein Sources (Veal and Pork) - a Randomized Cross-Over Meal Test Study⁹

A randomized, double-blind, placebo-controlled, three-way, cross-over meal test examined whether meals based on vegetable protein sources (beans/peas) are comparable to meals based on animal protein sources (veal/port) regarding satiety. Results showed that Vegetable-based meals influenced appetite sensations favorably compared to animal-based meals with similar energy and protein content, but lower fiber content. Interestingly, a vegetable-based meal with low protein content was as satiating and palatable as an animal-based meal with high protein content.

Dietary Adherence and Satisfaction with a Bean-Based High-Fiber Weight Loss Diet: A Pilot Study¹⁰

A preliminary study that examined the nutritional effects and acceptability of incorporating higher amounts of beans in a weight loss diet over a four-week treatment period following a two-week baseline period. Researchers compared two high-fiber hypocaloric diets differing in sources of fiber: (a) beans or (b) fruits, vegetables, and whole grains. Both diets significantly increased fiber intake by 75%, increased satiation, and reduced hunger. Results support increasing fiber in weight loss diets with a variety of fiber sources.

A Review of the Nutritional Value of Legumes and Their Effects on Obesity and its Related Co-Morbidities ¹¹

A review of the nutritional value of legumes and their effects on obesity and its related co-morbidities concluded that consumption of legumes is advantageous and especially relevant to the management of obesity and its related co-morbidities because of the relative proportions of nutrients, especially protein and fiber, and the composition of its bioactive components. The high protein content of legumes makes it a good substitute for more energy dense animal sources of protein. Moreover, satiety induced by protein can help to overcome factors that promote overconsumption. Replacing energy-dense foods with legumes has been shown to have beneficial effects on the prevention and management of obesity and related disorders, such as cardiovascular disease, diabetes and the metabolic syndrome. Thus, legume consumption may be recommended in the prevention and management of obesity and chronic diseases including diabetes and cardiovascular disease.

Beans Can Do Health Risk Mitigation

Beans, a naturally rich source of dietary fiber, help promote digestive health and support weight management and weight loss. ¹² These benefits help reduce risk for coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. ¹³ Increased fiber intake is also associated with reduced blood pressure and reduced total and LDL-cholesterol levels. ¹⁴ Individuals who eat beans regularly have a longer life expectancy than those who don’t eat beans regularly. ¹⁵ The American Institute for Cancer Research (AICR) recommends that individuals make whole grains, vegetables, fruits and pulses (legumes) such as beans and lentils a major part of their normal diet. They explain that “scientific evidence shows that eating mostly plant-based foods — whole grains, vegetables, fruits, and beans — plays a big role in preventing cancer and contributing to a healthier life. That’s because plant-based foods are high in the types of fiber, nutrients, and phytochemicals (natural substances) that may help to prevent cancer.” ¹⁶

The Effects of Legume Consumption on Markers of Glycaemic Control in Individuals with and without Diabetes Mellitus: A Systematic Literature Review of Randomised Controlled Trials ¹⁷

Legumes are a rich source of dietary fiber, plant protein, and low-Glycemic Index (GI) carbohydrate. Evidence suggests a positive effect on glycemic control following a single meal; however, the effects of habitual consumption are less clear. This review aimed to investigate whether medium-to-long-term legume consumption had an effect on markers of glycemic control in individuals with diabetes mellitus, without diabetes mellitus, or with prediabetes. Only studies of those with type 2 diabetes mellitus (n = 5) reported significant effects for legume interventions, three of which consistently reported reductions in fasting blood glucose (FBG), two reported reductions in glycosylated hemoglobin (HbA1c), one reported a reduction in fasting blood insulin (FBI), and another a reduction in 2-h postprandial glucose (PPG) (p < 0.05); however, the overall quality of evidence was very low. The findings of this review support the dietary inclusion of legumes; however, reviewers highlighted the need for further high-quality randomized control trials (RCTs) to be conducted particularly among individuals with prediabetes, gestational diabetes mellitus and type 1 diabetes mellitus.

Inverse Association Between Fruit, Legume, and Cereal Fiber and the Risk of Metabolic Syndrome: Tehran Lipid and Glucose Study¹⁸

A cluster of conditions that increase the risk of heart disease, stroke, and diabetes, Metabolic Syndrome includes high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels. The syndrome increases a person's risk for heart attack and stroke. This population-based cross-sectional study was conducted on a representative sample of 2457 adults (1327 male and 1130 female), aged 19-84 years to determine the association between dietary fiber intake and Metabolic Syndrome. Dietary intake was assessed using a food-frequency questionnaire. Anthropometrics, blood pressure, and fasting blood glucose and lipids were measured according to standard protocols. Results showed that total dietary fiber, soluble- and insoluble fiber, fruit fiber, cereal fiber and legume fiber were associated with a protective effect for the presence of Metabolic Syndrome among this Tehranian population.

Bean Consumption is Associated with Greater Nutrient Intake, Reduced Systolic Blood Pressure, Lower Body Weight, and a Smaller Waist Circumference in Adults: Results from the National Health and Nutrition Examination Survey 1999-2002¹⁹

An analysis using the National Health and Examination Survey (NHANES) 1999-2002 examined the association of consuming beans on nutrient intakes and physiological parameters. Results showed that relative to non-consumers, bean consumers had higher intakes of dietary fiber, potassium, magnesium, iron, and copper. Those consuming beans had a lower body weight and a smaller waist size relative to non-consumers. Additionally, consumers of beans had a 23% reduced risk of increased waist size and a 22% reduced risk of being obese. Also, baked bean consumption was associated with a lower systolic blood pressure.

Sodium Reduction in Canned Beans After Draining, Rinsing ²⁰

Health and culinary professionals and consumers increasingly seek practical ways to reduce sodium intake, as advised in science-based dietary guidance. In response, this study determined that draining and rinsing significantly reduces sodium in canned beans by up to 41%.

Effect of Non-Oil-Seed Pulses on Glycaemic Control: A Systematic Review and Meta-Analysis of Randomised Controlled Experimental Trials in People with and without Diabetes ²¹

Dietary non-oil-seed pulses (chickpeas, beans, peas, lentils, etc.) are a good source of slowly digestible carbohydrate, fiber and vegetable protein and a valuable means of lowering the glycemic-index (GI) of the diet. To assess this evidence, authors conducted a systematic review and meta-analysis of randomized controlled experimental trials investigating the effect of pulses, on markers of glycemic control in people with and without diabetes. Pooled analyses demonstrated that pulses, alone or in low-GI or high-fiber diets, improve markers of longer-term glycemic control in humans. There is a need for further large, well-designed trials.

Health Benefits of Plant-Based Nutrition: Focus on Beans in Cardiometabolic Diseases. ¹

Cardiovascular disease (CVD) is the leading cause of death worldwide, claiming over 650,000 American lives annually. Plant-based eating patterns that include beans and legumes support health and disease mitigation. This review focuses on the characteristics of beans and their ability to improve obesity-related diseases and associated factors including excess body weight, gut microbiome environment, and low-grade inflammation.

Do Common Beans (Phaseolus vulgaris L.) Promote Good Health in Humans? A Systematic Review and Meta-Analysis of Clinical and Randomized Controlled Trials ²²

This study systematically reviews and provides meta-analyses of the effect of bean extract as a supplement or whole bean on various health issues, including those related to cardiac health and cancer, from a dissection of clinical and randomized controlled trials using human subjects. Findings indicated that common beans reduced LDL cholesterol by 19 percent, risk of cardiovascular disease (CVD) by 11 percent, and coronary heart disease (CHD) by 22 percent.

Baked Bean Consumption Reduces Serum Cholesterol in Hypercholesterolemic Adults ²³

Baked bean consumption has been linked to reductions in total cholesterol (TC), and low-density lipoprotein cholesterol (LDL-C) in previous research with hypercholesterolemic adult men in controlled settings. The objective of this research was to determine if daily intake of half a cup of vegetarian baked beans would reduce risk factors for coronary heart disease and type 2 diabetes in free-living hypercholesterolemic men and women over an 8-week period. The findings of this research indicate that vegetarian baked bean consumption can reduce serum TC in hypercholesterolemic adults.

Dietary legume consumption reduces risk of colorectal cancer: evidence from a meta-analysis of cohort studies ²⁴

A meta-analysis based on prospective (14) cohort studies to investigate the association between dietary legume consumption and risk of Colorectal Cancer (CRC) found that higher legume consumption was associated with a decreased risk of CRC. Subgroup analyses suggested that higher legume consumption was inversely associated with CRC risk in Asian and soybean intake was associated with a decreased risk of CRC. Findings from this meta-analysis supported an association between higher intake of legume and a reduced risk of CRC. Further studies controlled for appropriate confounders are warranted to validate the associations.

Beans Can Do Digestive Health

Per serving, on average, beans provide more protein and fiber than other plant-based protein sources.

It is the position of the Academy of Nutrition and Dietetics that the public should consume adequate amounts of fiber from a variety of plant foods. ²⁵ Higher intakes of dietary fiber reduce the risk of developing several chronic diseases, including cardiovascular disease, type 2 diabetes, and some cancers, and have been associated with lower body weights. Healthy adults and children can achieve adequate dietary fiber intakes by increasing their intake of plant foods (including whole grains, legumes, vegetables, fruits and nuts) while concurrently decreasing energy from foods high in added sugar and fat, and low in fiber.

Modulating a prebiotic food source influences inflammation and immune-regulating gut microbes and metabolites: insights from the BE GONE trial²⁶

Accessible prebiotic foods hold strong potential to jointly target gut health and metabolic health in high-risk patients. The BE GONE trial targeted the gut microbiota of obese surveillance patients with a history of colorectal neoplasia through a straightforward bean intervention. This low-risk, non-invasive dietary intervention trial was conducted at MD Anderson Cancer Center (Houston, TX, USA). Following a 4-week equilibration, patients were randomized to continue their usual diet without beans (control) or to add a daily cup of study beans to their usual diet (intervention) with immediate crossover at 8-weeks. The circulating metabolome showed parallel shifts in nutrient and microbiome-derived metabolites, including increased pipecolic acid and decreased indole that regressed upon returning to the usual diet. The findings underscore the prebiotic and potential therapeutic role of beans to enhance the gut microbiome and to regulate host markers associated with metabolic obesity and colorectal cancer, while further emphasizing the need for consistent and sustainable dietary adjustments in high-risk patients.

Perceptions of Flatulence from Bean Consumption Among Adults in 3 Feeding Studies²⁷

A study to investigate the perception of increased flatulence and gastrointestinal discomfort among participants who consumed a ½ cup of beans daily for 8 or 12 weeks revealed that less than 50% reported increased flatulence from eating pinto or baked beans during the first week of each trial, but only 19% had a flatulence increase with black-eyed peas. It also showed that a small percentage (3-11%) reported increased flatulence across the three trials even on control diets without flatulence-producing components. After a few weeks of daily bean consumption, people perceive that flatulence occurrence returns to normal levels. People can be made aware that increasing beans in the diet may result in more flatulence initially. However, clinicians are in a good position to emphasize that the flatulence will decrease over time if bean consumption is continued and that the nutritional attributes of beans in the diet outweighs the potential for transitory discomfort.

Beans Can Do Improved Diet Quality

Despite the many differences in shapes, sizes, colors, textures and flavors, beans are surprisingly similar in nutrient composition. Potassium and fiber are two nutrients of concern per the Dietary Guidelines for Americans ²⁸ and one ½ cup serving of dry beans is an excellent source of both. Considering that nearly 95% of consumers miss the mark on the 25-38 grams of fiber recommended per day, one serving of beans provides up to 1/3!

Up to 50% of Americans also have a shortfall of magnesium which is key for building bone, regulating blood sugar, promoting normal blood pressure and keeping heart rhythm steady. It is also required for vitamin D metabolism and vitamin D is another nutrient of concern in our diets. So as a good source of magnesium, beans can help us with our vitamin D status.

A few more nutrient facts about beans:

• According to the Dietary Guidelines for Americans and the United States Department of Agriculture, beans are classified as both a protein and a vegetable source.
• Legumes provide fiber, protein, carbohydrate, B vitamins, iron, copper, magnesium, manganese, zinc, and phosphorous. ²⁹
• Legumes are naturally low in fat, are practically free of saturated fat, and because they are plant foods, they are also cholesterol free. ²⁹
• One serving of legumes, provides about 115 calories, 20 g of carbohydrate, 7–9 g of fiber, 8 g of protein, and 1 g of fat. ²⁹
• Legumes also have a low glycemic index, generally ranging between 10 and 40. ²⁹

Effect of Adding Pulses to Replace Protein Foods and Refined Grains in Healthy Dietary Patterns ³⁰

This article examined the nutritional effects of substituting servings of protein foods and/or refined grains with servings of beans and peas in the Healthy U.S.-Style Pattern identified in the Dietary Guidelines for Americans, 2020–2025. Dietary modeling was accomplished by substituting nutrients of protein foods and/or refined grains with nutrients of the USDA’s beans and peas (pulses) composite in the 2000 kcal Healthy U.S.-Style Pattern. Higher amounts of pulses replacing refined grains or combinations of protein foods and refined grains generally increase fiber, iron, magnesium, potassium, and copper depending on the modeling scenarios. Results suggest that encouraging increased pulse consumption may be an effective strategy for improving diet.

Impact of Bean Consumption on Nutritional Outcomes Amongst Adolescents ³¹

A study that analyzed associations between bean consumption in the diets of adolescents and nutrition outcomes in Brazil showed a significant reduction in body mass index (BMI), body fat percentage (%BF) and LDL-cholesterol (LDL-c) values among those with bean consumption equal to or greater than five times a week. In the context of this study, the presence of beans in the diet, at frequencies equal to or greater than five times a week, can be considered a proxy for healthy eating.

Bean Consumption is Associated with Greater Nutrient Intake, Reduced Systolic Blood Pressure, Lower Body Weight, and a Smaller Waist Circumference in Adults: Results from the National Health and Nutrition Examination Survey 1999-2002 ¹⁹

An analysis using the National Health and Examination Survey (NHANES) 1999-2002 examined the association of consuming beans on nutrient intakes and physiological parameters. Results showed that relative to non-consumers, bean consumers had higher intakes of dietary fiber, potassium, magnesium, iron, and copper. Those consuming beans had a lower body weight and a smaller waist size relative to non-consumers. Additionally, consumers of beans had a 23% reduced risk of increased waist size and a 22% reduced risk of being obese. Also, baked bean consumption was associated with a lower systolic blood pressure.

Legumes: The Most Important Dietary Predictor of Survival in Older People of Different Ethnicities ³²

The Food Habits in Later Life (FHILL) longitudinal study shows that a higher legume intake is the most protective dietary predictor of survival amongst the elderly, regardless of their ethnicity. Legumes have been associated with long-lived food cultures such as the Japanese (soy, tofu, natto, miso), the Swedes (brown beans, peas), and the Mediterranean people (lentils, chickpeas, white beans).

Pulse Intake Improves Nutrient Density among US Adult Consumers³³

This study examined trends in pulse (dry beans, dry peas, chickpeas and lentils) intake over a 10-year period and compared nutrient intakes of pulse consumers and non-consumers to better understand the impact of pulse consumption on diet quality in the US population. NHANES 2003-2014 data was used to evaluate trends in pulse intake. At all levels of consumption, consumers had higher (p < 0.01) energy adjusted intakes of fiber, folate, magnesium. Higher energy adjusted intakes for potassium, zinc, iron and choline and lower intakes of fat were observed for consumers than for non-consumers at intakes ≥69.4 ± 1.01 g/day. These data suggest that pulse consumption in the US population may result in better diet quality with diets that are more nutrient dense than those without pulses.

Consumption of dry beans, peas, and lentils could improve diet quality in the US population ³⁴

The purpose of this study was to assess nutrient and food group intakes of dry bean and pea consumers compared to nonconsumers. Dietary intake data from the 1999-2002 National Health and Nutrition Examination Survey for adults aged > or =19 years was used. Consuming approximately ½ cup of dry beans or peas resulted in higher intakes of fiber, protein, folate, zinc, iron, and magnesium with lower intakes of saturated fat and total fat. These data support the specific recommendation for dry beans and peas as part of the overall vegetable recommendation. Increased consumption of dry beans and peas-economical and nutrient-rich foods-could improve the diet quality of Americans.