Chances are, those eating the SAD diet– Standard American Diet – have one thing missing from their plate…beans.
Beans are associated with better health, increased (and healthy) bowel movements due to amount of fiber they contain, and longevity.

According to research by Dan Buettner, author of “The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest,” beans ARE one of the foods most associated with a longer, healthier life.

Many people don’t realize what a great source of clean protein beans are. But the tides of knowledge are turning. With the increase in the number of people adopting a more plant-based way of eating, beans consumption is on the increase.

Eating plant-based doesn’t necessarily mean you are eliminating meat from your diet. It does, however, mean you are consuming more nutrient dense foods…like beans and legumes.

This is great news considering all the health benefits beans offer.

Amazingly, many athletes are increasing bean consumption due to the amount of protein they offer as are men and women who are taking control of their health by way of what they eat.
Most beans provide between 29-36% of the daily requirement for protein per cup cooked. Beans and legumes high in protein include soybeans, lentils, white beans, cranberry beans, split peas, pinto beans, kidney beans, black beans, navy beans, and limas.

Benefits of Beans

A diet rich in beans and legumes will reduce risk of common cancers such as breast, prostate and colon cancer. Some beans, particularly pinto and red kidney beans, are outstanding sources of antioxidants. When you increase your bean consumption, you reduce your cancer risk.

Beans also contain fiber, which may help reduce your risk of cancer, according to the American Cancer Society.

In addition to reducing your risk for certain cancers, you also improve your heart health through regular consumption of beans.

Heart disease is often caused by an unhealthy diet, lack of exercise, being overweight and smoking. Each of these factors can be managed. Yet, many people don’t exercise due to being overweight. Their weight is often a direct result of what they eat… or don’t eat.

Beans and healthy weight

If you’re like most people, you want to drop a few pounds. More every day, we are seeing an increase in obesity due to poor diet. Yet, a diet rich in beans and legumes is one of the best foods you can add to your diet that will get you on the road to healthy weight loss and minimizing your risk of becoming obese.

Most people don’t purposely set out to become obese, but with the obesity rate at 35.7% among young adults aged 20 to 39 years, 42.8% among middle-aged adults aged 40 to 59 years, and 41.0% among older adults aged 60 and older, (Center for Disease Control facts) we need to wake up to the fact we are becoming sicker by the day.

One solution is what we eat, including beans. Beans are high in soluble fiber, which slows digestion, gives you healthy protein and makes you feel full longer.

A study in the Journal of the American College of Nutrition found that people who ate beans regularly had a 22% lower risk of obesity and were more likely to have a smaller waist than people who didn’t eat beans.

Super Energy Food that Makes an Amazing Bread

Chickpeas, also known as garbanzo beans have tested as a top 10 Energy Food for many of my clients. Yes, you can make a quick gluten free totally foolproof pan bread, called socca, with flour from the beans. The flour is nothing more than ground dried chickpeas. My family and I are in love with socca bread, so trust me when I say that it’s delicious! You can get the recipe and more info about the amazing garbanzo bean when you click the link below.

Cost Effective

Many people claim eating healthy is expensive without knowing the true cost of poor eating habits. The truth is, healthy eating is cost effective in the short term and long term.

Beans and legumes are one of the most cost-effective foods available. When you buy in bulk, you can lower your food costs considerably. For example, when you buy in bulk, a serving of beans can be as low as 25 cents.


The average meal at a fast food restaurant cost between $5 to $7 and is extremely low in nutritional value.

On the other hand, a nutrient-rich homemade meal is between $1.50 - $3 per person. That’s $20 - $28 for fast food compared to $6 - $12 for homemade for a family of four.

Granted, you do have to put more planning into home cooked meals, but when you consider the long-term benefits, including reducing risks for many common diseases, most people would agree it’s worth the time invested.


The long-term benefits of a diet rich in nutrients are not only the cost savings of each meal, but also healthcare costs. With the increase in preventable diseases such as heart disease, high blood pressure, some cancers and diabetes, doesn’t it make sense to take control of what you have on your plate?

Adding beans and legumes to your meals will substantially decrease your food costs while significantly increasing your potential for improved health.

With the rise in weight related diseases, isn’t it time to take control of your health?

Author's Bio: 

Lana Nelson is a Certified Emotion and Body Code consultant; Lana has developed one of the easiest techniques on the planet to help anyone discover what foods really are “good for you!”
Access her FREE eBook - The Food Codes™ Top 10 Energy Foods.