7 Bean and Legume Types and their Benefits

beans and their benefits by variety type

Have you ever looked at a kidney bean and questioned whether it actually benefits you to eat it? Beans and legumes are a great source of nutrients, each with their specialty. Check out these 7 and how they can benefit your health right now. You’ll be ready for new recipes by the time you’re done.

Black Beans

These little guys are a great source of protein. They may strengthen your bones and they contain compounds like quercetin that can protect your heart by controlling cholesterol levels and can help balance your blood sugar if you have a diabetic condition. They can even help to prevent cancer and are also a great source of fiber, promoting a healthy digestive tract.

Kidney Beans

Kidney beans are useful because they’re available year round. You can get them dried or canned and they have many of the same health benefits as black beans. They are a great food to include in your diet when trying to lose weight and are beneficial when reducing migraines and improving brain health.

If you worry about healthy skin and acne, kidney beans can help with that because they contain zinc and folic acid. You’ll find yourself less fatigued and with a better functioning metabolism, too.

Green Beans

These legumes are super if you love having a garden. They are grown in a lot of different climates, then eaten fresh or stored canned or frozen.

Green beans are high in several vitamins and minerals, including copper, that can help build up your immune system and prevent macular degeneration. Because they also contain folic acid, they are great to add to the plate for prenatal care.


Soybeans are also a nice go-to for a better metabolism and healthy weight gain. They can help to relieve those with sleeping disorders. If you worry about how food affects your appearance, soybeans will help prevent aging and dry skin, even strengthen your nails and make your hair shine. They contain omega-3, iron, and zinc, which help with your hearing and heart health. There is so much more to say about soy that just doesn’t fit here, but you should probably get started on your soybean storage because the benefits are phenomenal.

Coffee Beans

Everyone hopes coffee is good for them and not just a daily caffeine kick, and they’d be happy to find out it has some amazing health benefits. It obviously helps us stay alert, but it has also been proven to help burn fat.

Even better, it can help to prevent  aging diseases like Alzheimer’s and Parkinson’s. Coffee contains high levels of antioxidants, too, which our bodies sometimes don’t get enough of. Some people like eating a handful of beans just as much as they enjoy drinking their coffee.


If you can’t get enough rice and beans, pinto beans are probably providing you more benefits than you realize.

In addition to managing your blood sugar and cholesterol because they contain virtually no fat, they can help to prevent hair loss and manage issues like Irritable Bowel Syndrome (IBS). Canned pinto beans don’t retain all the nutrients present in fresh ones, but they’re still a good choice.

Garbanzo Beans

There’s a reason hummus is a staple among health nuts. Garbanzo beans (also known as chickpeas) will fill you up and help with weight management while also building muscle and boosting your energy.

They also play into heart and bone health, cancer prevention, and bowel health. So if you’re not a fan of hummus, trying throwing beans some into a salad or using chickpea liquid as an egg substitute in your favorite recipes.

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