Beans are an excellent source of fiber, iron, potassium, protein, and vitamin B. They belong to the family of plants, which is what sets them apart from other fruits and seeds. Beans offer a range of potential health benefits due to their high nutrient content. Some of the benefits are, reducing cholesterol, reducing blood sugar levels, and providing energy.


Soybeans or edamame are a popular bean in many parts of Asia. People consume soybeans raw, cooked or in the form of tofu. These beans are very high in protein making them an excellent choice for vegetarians and vegans. Soybeans can help reduce the risk of stomach cancer.


Kidney beans are a popular ingredient in chili, salads, and rice dishes. Kidney beans are an excellent source of fiber. One study found that consuming dark red kidney beans and rice together was better for helping a person control their blood sugar levels than consuming rice alone.


Chickpeas are rich in essential nutrients. Another name for chickpeas is garbanzo beans. Chickpeas are popular in salads and people also often roast them as a snack or use them to make hummus. Similar to other beans in that they may help reduce people’s risk of heart disease and cancer. They can also help people maintain their blood sugar levels and stay at a healthy weight.


Also called haricot beans. Navy beans get their name from their use as a staple food in American Navy kitchens. They also contain some vitamin B. Navy beans may help reduce cholesterol and the risk of metabolic syndrome. The health benefits of this is well established in adults with high cholesterol.


Pinto beans contain plenty of protein and fiber and they are common in Mexican and Southwestern cuisine in the United States but rarely heard in Asian cuisine. People eat pinto beans fried, mashed or whole. Daily consumption of pinto beans lowered risk factors for heart disease in people who were mildly resistant to insulin.