“Beans: The Cheap, Healthy Superfood Hiding in Plain Sight”

Growing up,  in my household, beans were a staple at dinner.  I grew to love them even before I learned of the many health benefits. Teresa and I, along with our husbands, just finished our annual detox. During the detox, beans were a big part of our diet. While I love them, beans don’t always get the love they deserve. Some folks side-eye them because of their “musical” reputation (yes, we’re talking about the gas). But beans—kidney, pinto, navy, black beans, lentils, you name it—are some of the cheapest, most nutritious, and most versatile foods on the planet.

Some amazing benefits of beans are:

Heart health: Beans are loaded with soluble fiber, which helps lower cholesterol and keep your heart humming.

Diabetes support: They have a low glycemic index, which helps control blood sugar.

Weight management: Packed with protein and fiber, they keep you full longer without packing on calories.

Gut health: All that fiber feeds your good gut bacteria (yes, beans are like fertilizer for your microbiome).

Different beans have different superpowers:

Kidney beans: Great for iron and folate—perfect for energy and blood health.

Pinto beans: Rich in antioxidants, especially good for reducing inflammation.

Navy beans: High in fiber—fantastic for digestion.

Lentils: Protein-packed, iron-rich, and quick to cook (they don’t even need soaking).

As you read this you may be wondering, “But What About the Gas?” Ah, there it is: The elephant in the room! Beans can cause bloating because of certain carbs your gut bacteria love to feast on. But here are some tips for you to try:

Soak beans overnight and discard the soaking water.

Cook them thoroughly, the softer they are, the easier they digest.

Start small, if you don’t eat beans often, introduce them into your diet slowly.

Add spices like cumin, ginger, or bay leaf—they help tame the gas.

Here are some healthy and tasty prep ideas to easily ncorporate beans into your meals:

Toss black beans into tacos.

Add lentils to soups for a protein boost.

Make a chickpea curry or hummus for snacking.

Use navy beans in a veggie chili. (Delish!)

Beans can shine in everything from burritos to salads to stews. And did I mention they’re dirt cheap compared to meat? A bag of beans costs less than your fancy coffee order and can feed a family.

Beans are a staple in cultures with some of the longest-living people. Think black beans in Latin America, lentils in Indian dals, chickpeas in Mediterranean diets. These communities often have lower rates of heart disease and live longer and beans play a starring role.

So next time you pass them by at the grocery store, give beans their due. Your heart, gut, and wallet will thank you. And hey, with the right prep, they don’t have to be “musical” after all.

Lou