Beans, beans, the magical fruit. The more you eat, the more you’ll… decrease your risk for cancer and heart disease? Sure, it’s not as catchy, but it is true!

Beans truly are magical.  Unfortunately, they are frequently overlooked as a food cornerstone of a healthy and active lifestyle that deserves to be a staple in your daily diet. From decreasing your risk of cancer and heart disease to packing your body with fiber and protein that keeps you satisfied and and feeling full there really isn’t a whole lot beans can’t do!

Rinsed Cannellini Beans

Good for your heart

Filled with nutrients like niacin, magnesium, zinc and potassium, beans serve as a get way to pump your body full of the fuel for a healthy heart. And let us tell you, they are stuffed to the rafters! Studies show as little as 1/3 to 1/2 cups of beans a day will do the trick of keeping your heart in tip-top shape for years to come. Beans can also help keep your cholesterol in check with soluble fibers.

Cancer fighters

You always hear about obscure fruits and vegetables being the end-all be-all of helping prevent and fight cancer. But where is the love for beans?

Beans are one of the top sources of antioxidants in food, which puts them near the top of the list for best anti-cancer diet options. Red kidney and pinto beans, in particular, are among the best! In fact, scientists recommend about three cups of beans a week to help promote a healthier and cancer-free life.

The other secret weapon beans carry in their arsenal against cancer is its high source of fiber. It is recommended that men get 30-38 grams of fiber each day while women need around 25. Fiber is one area where people generally fall short, but did you know that just 1/2 a cup of navy beans contains nearly 10 grams of fiber? Do the math: a little bit of beans for lunch, dinner and a snack along the way will get you where your body needs to be.

Lose that weight!

Beans are also a great resource to put into your diet if you are looking to lose a bit of weight. Containing only two to three percent fat and are generally cholesterol free. They are also packed with protein which will help keep you strong and reduce your want for snacking. Did you know a quarter of the weight of Great Northern Beans are protein? A 1/2 cup contains the same amount of protein as chicken, meat or fish? That makes beans an awesome alternative for vegetarians and vegans who may be lacking a strong source of protein. Beans are also a great way to stay regular, another key aspect of a healthy lifestyle.

24oz Great Northern nutritional panel

Nutritional facts for Great Northern Beans


Beans are Mother Nature’s swiss-army knife of foods. Think about it: beans go with anything and the possibilities of use in your everyday cooking are endless! They can be the star of the show in your main course like chili, serve a supporting role in sides like rice and beans and even work in appetizers or sides like dips and soups. Leo DiCaprio of food, anybody?

Don’t believe us? Look through our list of jaw-dropping recipes and see for yourself!

Beans also metabolized in the body more slowly, meaning you don’t need to stuff yourself to feel full, keeping you and your whole family satisfied. Surely your wallet will thank you there as you won’t see beans breaking your wallet anytime soon!

So, what do you say? Beans for dinner anyone?