Posted on 03/22/2022 8:46:48 AM PDT by Red Badger
Those unassuming cans of beans are like Clark Kent hiding in your kitchen. Concealed within an unassuming aluminum (and hopefully BPA-free) lining lies one of nature's healthiest sources of protein. That's right, we're talking about high protein beans. No cholesterol, rich in fiber, immensely versatile, incredibly convenient, and very affordable, beans are an oft-overlooked source of protein.
While they may not hold a candle to the amount of protein per gram of animal meat, cooked beans are still great sources of protein. A half-cup serving can deliver upwards of 10 grams of protein—but that's only if you choose the right kind of bean.
We break down the health benefits of getting your protein from beans and then rank the 14 top high-protein bean varieties. (Plus, check out 17 Delicious Recipes Featuring a Simple Can of Beans.)
What are the health benefits of a plant-based protein like beans?
"Beans and legumes are the often unsung heroes of the plant-based world," says Katherine Brooking, MS, RD, a registered dietitian in San Francisco, and the co-founder of the nutrition news company Appetite for Health. "They are rich in protein and high in minerals and fiber, without the saturated fat found in some animal proteins. A diet that includes beans and legumes may also help improve your blood cholesterol, a leading cause of heart disease, and improve digestion, research has proven." (That gut health factor is likely related to the fact that beans are rich in prebiotics, too!)
And that dream team of fiber and protein help keep you full longer, making it easier to lose weight or maintain weight loss.
"Including just a half-cup to full cup of legumes daily is all you need to reach these benefits," says Samantha Previte, RD, a registered dietitian with Dietitians of Palm Valley in Ponte Vedra Beach, Florida.
Why are beans such a good source of protein?
Beans contain between 21 to 25 percent protein by weight, which is much higher than other sources of vegetable protein.
"Most beans have approximately 6 to 9 grams per half-cup serving, which equals two egg whites, one egg, or a bit over one ounce of chicken, beef, or fish," says Lauren Harris-Pincus, MS, RDN, founder of Nutrition Starring YOU and author of The Protein-Packed Breakfast Club. And some legumes provide even more protein than that. (More on that later.)
"While meat packs in more protein than beans, it also tends to have more saturated fat—and zero fiber. A half-cup of cooked beans or lentils packs in about 7 to 9 grams of fiber per cup," Rania Batayneh, MPH, owner of Essential Nutrition For You and author of The One One One Diet: The Simple 1:1:1 Formula for Fast and Sustained Weight Loss. "Per serving size, beans and lentils are one of the top plant-based proteins, coming up just behind tofu and tempeh in terms of protein content but ahead of nuts, seeds, quinoa, and vegetables."
Plus, unlike lean meat, "beans are super-economical so it can be an inexpensive way to get nutrient-dense, high-protein options in your diet," Previte adds.
Stock up on these affordable, amazingly healthy beans below. We've ranked them from highest to lowest in protein, and asked the RDs to dish about their favorite ways to put each to delicious use.
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14 Green Peas
Protein in peas, per 1/2 cup: 4.3 grams
Besides four grams of protein, a half-cup serving of green peas also packs in 4 grams of satiating fiber—equivalent to 14 percent DV—for only 67 calories. As more people explore plant-based eating, there are now protein powders made from these pulses.
"Pea protein is a popular choice for alternative milks and yogurts, as it doesn't contain any of the eight most common allergens," Batayneh says.
Add half a cup of frozen peas to pesto pasta, stir-fry, or saute them with carrots and a bit of butter as a side for a roasted chicken dinner.
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13 Soy Beans (aka Edamame) Protein in edamame, per 1/2 cup: 5.6 grams
Edamame, or immature soybeans, are not only good sources of protein, but they're also high in calcium, vitamin C, vitamin K, iron and folate, Harris-Pincus explains.
"They're delicious on their own as a snack, either in the pod—just don't eat the outside!—or the shelled version which comes frozen and is easily microwavable. Edamame is often found in Asian-themed grain bowls, poke bowls, or in stir-fry dishes," she says.
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12 Lima Beans
Protein in lima beans, per 1/2 cup: 6 grams
Also called "butter beans," limas are an excellent source of the trace mineral, which helps the body detoxify sulfites that are found in prepared foods," Previte says.
Saute with olive oil, onion, garlic, and a couple of your favorite fresh herbs for one of Brooking's favorite dinner side dishes.
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11 Cannellini Beans Protein in cannellini beans, per 1/2 cup: 6.2 grams
With a pleasant earthy flavor and a quarter of your daily fiber per serving (6 grams), the texture of these beans allows them to flex and fit into recipes as wide-ranging as mashed potatoes, stews, pastas, and more.
"You can also make them the star of the dish," Batayneh says. "Combine them with wilted spinach and sausage for a quick weekday dinner," or try them in this spinach saute that pairs perfectly with seared scallops.
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10 Garbanzo Beans (aka Chickpeas)
Protein in chickpeas, per 1/2 cup: 6.3 grams
One of the easiest legumes to consume because of their multitasking abilities (try them in everything from creamy hummus to falafel to roasted and sprinkled atop salads), these magnesium and potassium stars are great for heart health, according to Previte. "They're particularly beneficial in improving insulin sensitivity, blood cholesterol levels, and gut health," Batayneh adds.
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9 Red Kidney Beans Protein in kidney beans, per 1/2 cup: 7.2 grams
Named after the organ it resembles, these beans are potassium rockstars and a half cup supplies 21 percent of your iron needs.
"I love getting a triple-dose of beans in this slow-cooker chili recipe that calls for red kidney beans, chickpeas, and black beans in one bowl. If you're vegetarian, try it without the turkey," Brooking recommends.
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8 Cranberry (aka Roman) Beans
Protein in cranberry beans, per 1/2 cup: 7.2 grams
Haven't tried these speckled, chestnutty beans yet? Start now for an ample dose of protein, calcium, and potassium. When a pasta fagioli soup calls for beans, try these for a rich-flavored fix.
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7 Pinto Beans
Protein, per 1/2 cup: 7.2 grams
"Pinto beans are one of the most popular beans worldwide," Previte says. Great news, because "they are particularly rich in kaempferol, a flavonoid associated with impressive health benefits."
A staple in many Mexican cuisine creations, these red-orange beans have a nutty, earthy flavor and are often found as the base of refried bean recipes. Try them whole or mashed—we dig 'em as the "sauce" for a Mexican tortilla pizza topped with roasted veggies and cheese.
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6 Navy Beans
Protein in navy beans, per 1/2 cup: 7.5 grams The slightly smaller cousin of great northern beans, these creamy legumes are mild, versatile, and packed with manganese, copper, and thiamine, Previte says. Incorporate them into bean and ham soup or toss a few handfuls into tomato sauce for a satisfying spaghetti topping.
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5 Black-Eyed Peas Protein in black-eyed peas, per 1/2 cup: 7.5 grams
Usually associated with southern cuisine or New Year's Day (eat them for good luck to start the year!), "black-eyed peas are a great source of iron, vitamin B9 and folate," Previte says.
Simmer them with a bit of bacon, broth, and diced aromatic veggies like onion and bell pepper for some next-level, high-protein baked beans.
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4 Black Beans
Protein in black beans, per 1/2 cup: 7.6 grams
Next time someone asks you "black or pinto beans?" you'll know how to answer if you're looking to get as much protein as possible: black. "Like other beans, black beans contain resistant starch, a type of starch that is not broken down like other carbohydrates and thus does not raise your blood sugar as much," Batayneh says.
Add black beans to quesadillas or tacos for a fiber and protein boost, fill omelets with black beans and cheese, or blend them into bean-based dips.
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3 Split Peas
Protein in split peas, per 1/2 cup: 8.2 grams
Fun fact: Split peas and green peas come from the exact same plant—the difference comes with the processing. Green peas get peeled, dried, and skinned, and that skin-removal step promotes a natural split in the pea. Since they're more compact than their full, green siblings, they offer even more protein per ounce. Simmer them in Split Pea Soup or stir them into Indian bean-based dishes like dal.
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2 Lentils
Protein in lentils, per 1/2 cup: 9 grams
Particularly filling due to almost 8 grams of fiber per half cup, "studies have found that consuming lentils may regulate blood sugar levels and improve gut health. Lentils are great in soups or salads, but you can also add bulk and fiber to classically meaty dishes like meatballs and meatloaf," Batayneh says. Or follow the lead of Harris-Pincus and trade them for beef in tacos and sloppy joes.
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1 Great Northern Beans
Protein, per 1/2 cup: 9.7 grams
Small in size and big in metabolism-boosting protein, these white beans are uber-versatile. And if you're prone to cramping, listen up: A half-cup has more potassium than a medium banana.
"I love them in bean salads, white chili, and even smoothies. You can also puree them to use as a thickener for soups," Harris-Pincus suggests.
Jasmine is mine. :)
My chickens go crazy over cooked beans. They can’t eat raw dry beans, but cooked beans are good for them. So even when meat prices skyrocket, beans can help you with producing your own meats.
Ever try Basmati?.................
Thanks. Awhile ago I tried this but shipping was so expensive. I never thought about going through Amazon. Duh!
And this Food ping just played into the hands and assertion made by an economics professoridiot.........
https://freerepublic.com/focus/f-bloggers/4048559/posts
/s
I went food shopping this morning at Weis Market, York, PA, and looked for the beans for you, among my stuff. No luck. Looks like Amazon is a quick source.
If you’re an Amazon Prime Member, there’s no cost for shipping. Are you a Prime member?
No, I don’t order enough.
bkmk
Lots of plant proteins are locked up (inaccessible by our bodies) due to the fiber. Or are present in unbalanced forms. A long explanation based on what we KNOW based on raising animals for food:
Dr. Peter Ballerstedt - ‘When is ‘Protein’ NOT Protein?’
https://www.youtube.com/watch?v=-VY8YNhEpXw
And of course, the continuing demonization of saturated fat is stupid.
Certain proteins are no digestible by humans, and then they cause gas and bloating in our lower intestines when they are broken down by our ever present bacteria that live inside of us............
No, it’s not worth it if you’re not a Prime Member.
You say neck bones, but I wondered. . . pork or beef? So I had to look it up.
Neck bones are pork.
Like many other pork cuts, neck bone is often smoked to add additional smoky and deep flavors. The term “neck bones” strictly applies to pork and isn’t used for other types of meat. Cuts like this that come from beef are usually called the beef neck, and cuts from lamb are either called lamb neck or neck chops.
Animal proteins are usually totally digestible. Plant proteins may be close to 100%...or below 50%. Fiber is not digested and is the major source of gas and bloating.
https://www.foodunfolded.com/article/bioavailability-of-plant-based-proteins
Dr. Zoë Harcombe - ‘What about fiber?’:
https://www.youtube.com/watch?v=4KrmpK_Lckg
The beans they listed have been staple foods for billions of people over thousands of years. Chickpea, lentils and pinto beans have histories going back 10,000 years in three of the oldest cultures on earth. The Babylonians ate chickpeas, the Indians of every flavor for millennia have eaten lentils. The “new” culture in the group is the Mesoamericans who only have five millennia of eating pinto beans. For most of the history of Latin America there was no domesticated animals the sole protein sources were beans, maize and squash aka the sisters is integral to the culture and history of Mesoamerican civilizations. With those three a human can be completely vegan the B12/6 is in the squash people were vegetarians except for wild turkey, Amarillo,iguana,and some cervids. Chickens, pigs and cattle wouldn’t come to the Americas until the Spaniards came in force in 1512. Bison is a North American species never made it out of South Texas into Mexico let alone Mesoamerica.
Lentils and northern are my favorites.
Try short or medium grain brown rice. It has a slight nutty flavor, and healthy, too.
Long grain brown rice is horrible. Once I bought short grain brown rice, I will never eat long grain brown rice.
White rice had no flavor.
Pinto beans with some diced ham or sausage is great. Add onions, too.
Split pea soup with ham or sausage is also very good.
Nope.
Squash has NO, repeat NO B12.
So no.
You can not be completely vegan with those three foods. In fact there is no such thing a completely vegan. B12 comes only from animal products.
people were vegetarians except for wild turkey, Amarillo,iguana,and some cervids
The word is deer. Lots of deer. Also rabbit and wild pigs were all eaten in Mexico.
And of course humans.
So they were vegetarians, except when they were eating meat.
Which they did as often as they could.
Like everyone else on the planet.
I’m surprised mung beans aren’t on the list, and until my post, aren’t even mentioned in the thread. (With my spelling, anyway.)
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