What are the Health Benefits of Red Beans?

There is no denying the fact that we celebrate the red bean here!

Nothing is better than a bowl of red beans and rice on a Monday night. It’s hearty. It’s smoky. It is comfort food at its finest. There is just something special about the creamy richness of the red beans that makes them taste so good. Maybe it’s also knowing that it is a communal food – people across an entire region are sharing in the experience together.

Maybe it’s more.

Deep down in that recipe, past the bacon fat, the smoked meats, and the stick of butter, there are plenty of health benefits to those red beans. We know beans are a great source of fiber, but they also supply some much needed vitamins and minerals like iron, potassium, and folate.

Did you know that the US Government’s Dietary Guidelines recommend that adults consume three cups of cooked dry beans a week? They say that most Americans don’t even eat one cup in an entire week – and that’s any type of bean not just red beans.

If you take part in the Monday tradition of red beans you are doing your body right by consuming the beans and balancing out your body’s dietry needs. You are probably reaching that weekly three cups (especially if you’re having leftovers in the following days) but do you really know how healthy red beans are?

Let’s take a look at what those health benefits are for our favorite incredible, edible, bean.

What are the health benefits of red beans?

Rich in Fiber: USA Pulses, which is the USA Dry Pea & Lentil Council (USADPLC), states that most Americans fail to reach their recommended daily fiber amount. Red beans are an excellent source of dietary fiber. They promote digestive health, regulate sugar, and can aid in weight management.

The National Academy of Medicine states that you need between 25 and 38 grams of fiber per day. One cup of red beans provides over 11 grams of fiber.

High Protein Content: Red beans are packed with protein. According to the US Dry Bean Council, beans are an excellent source of vegetable protein and minerals. EatingWell.com, you can get as much protein in a half-cup of red beans as 1 ounce of many animal-based proteins.

Eating less meat can reduce the risk of heart disease, high blood pressure, high cholesterol, many cancers, obesity, stroke, and type 2 diabetes. Other benefits of plant proteins over animal proteins are increased gut health, more vitamins, minerals, and fiber.

For further reading: https://www.eatingwell.com/article/8013408/are-kidney-beans-healthy/

More on vegetable protein vs animal protein: https://www.healthline.com/nutrition/animal-vs-plant-protein

Abundant in Iron: Red beans provide a significant amount of iron, which is essential for oxygen in the blood. LiveStrong.com calls it a “blood protein“. The iron from a red bean can carry oxygen from the lungs to the body’s tissues. This also supports the body’s metabolism.

Loaded with Antioxidants: Red beans help combat oxidative stress, help reduce the risk of chronic diseases, and support your overall well-being. These antioxidants also give the beans their red hue according to Lauren Manaker, M.S., RDN, LD in an interview with EatingWell in an article called Health Benefits of Kidney Beans. This group of antioxidants, called anthocyanins, is known to help lower the risk of several chronic diseases like cancer, heart disease, and diabetes.

Heart Health Benefits: The presence of potassium and folate in red beans supports heart health by regulating blood pressure and reducing homocysteine levels. This can assist in lowering the risk of cardiovascular issues.

In the blog A Legume A Day, Chelsea Dillinger, who has a Ph.D. in nutrition, and who is a bean expert, suggests in an article called Beans and Heart Health that “the amount of beans eaten is important, and daily consumption of 1 cup of beans may be better than 1/2 cup in terms of cholesterol reduction.” She went on that state that “high cholesterol is a risk factor for heart disease. Thus, regularly eating beans at this higher level may help reduce cholesterol levels and therefore lower the risk for heart disease.”

For further reading: https://alegumeaday.com/beans-and-heart-health/

Quite often, as we sit down to eat red beans and rice, my wife will ask, “But is this healthy?” Sure, there’s butter and smoked meats cooked in the same pot, but as you can see, there’s more to it. What are the health benefits of red beans? They are packed with protein, iron, dietary fiber, magnesium, and so much more. EatingWell.com considers beans a super-healthy food.

And I’d even argue that red beans and rice are healthy for the mind and soul. As you eat that bowl of red beans on a Monday, you know that you are not alone. You are a part of one of the greatest traditions around. It doesn’t matter where you are while eating the beans: a restaurant, neighborhood bar, your house, your mom’s house, or a friend’s, you are a part of an amazing tradition. Before serving the beans, I always reflect on that as I pour that first bowl. I set some aside for those that have gone before us as a reminder that this is a tradition that tells a story. It’s a meal about resilience. It’s a tradition that has been going on for over a century and continues to bring us all together.

As proof: here we are. You and I.

So, let’s continue to celebrate the red bean!

As I always say: Keep the Red Beans Cookin’!

OTHER ARTICLES ABOUT COOKING RED BEANS:

• How Do You Soak Red Beans?
• How Do You Make Pickled Pork for Your Red Beans?
• How Long Do Cooked Beans Last in the Fridge?

RECIPES THAT USE RED BEANS:

• Monday Red Beans and Rice
• Vigo Authentic Red Beans and Rice Casserole
• Robert Medina’s New Orleans Red Beans and Rice

OTHER BEAN RECIPE IDEAS:

• Greek White Bean Soup – Fasolada
• Easy BBQ Baked Beans

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Thank you for stopping by!

KEEP THE RED BEANS COOKIN’!

ERIC

Red Beans and Eric

Eric Olsson is the food blogger of RedBeansAndEric.com. He publishes new recipes and interviews weekly. He has developed recipes and written articles for the famous Camellia brand in New Orleans, Louisiana. He has been mentioned in Louisiana Cookin‘ magazine and has had recipes featured in Taste of Home magazine – with his Creole Turkey recipe being runner up in their annual Thanksgiving recipe contest. He lives outside of Detroit, Michigan, with his wife and four children.