On average, beans provide 7 or more grams of total dietary fiber per ½-cup serving. Beans are a rich source of soluble and insoluble fiber. Dietary fiber intake contributes to feelings of fullness or satiety and helps maintain functioning of the digestive system. Nutrition experts recommend that adults consume 25 to 38 grams (g) of dietary fiber per day (14 g per 1,000 calories) however, the majority of Americans do not reach this recommendation consistently. The 2010 Dietary Guidelines for Americans recommend consuming 1.5 cups of beans per week to take advantage of these potential health benefits. Because of their high concentration of health-promoting nutrients, consuming more beans in the American diet could improve overall health and also decrease the risk of developing certain diseases, including heart disease, obesity and many types of cancers. Beans provide protein, fiber, folate, iron, potassium and magnesium while containing little or no total fat, trans-fat, sodium and cholesterol. Īs shown in Tables 1 and 2, dry edible beans are nutrient-rich foods they contain a variety of vitamins, minerals and other nutrients while providing a moderate amount of calories. Other members of the legume family include lentils, peas, chickpeas, peanuts and soybeans. A legume plant produces seeds in a pod dry beans are the mature seeds within these pods. Dry edible beans, such as pinto, navy, kidney, pink and black beans, are part of the legume family.
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