New research presented at the Academy of Nutrition and Dietetics’ Food & Nutrition Conference & Expo (FNCE) 2024 in Minneapolis, Minnesota, suggests that increasing the consumption of beans and pulses among American adults can significantly enhance nutrient intake and overall diet quality, leading to substantial health benefits and reduced disease risks.
Research Findings on Bean Consumption
The study examined the impact of incorporating more beans and pulses into the typical U.S. dietary pattern on nutrient shortfalls and diet quality. Results indicated that diets high in beans and pulses corresponded with notably improved diet quality scores and greater intake of essential nutrients, particularly those of public health concern.
Pulses, which are the edible seeds of leguminous plants, include beans, peas, chickpeas, and lentils, and are known for their diversity in shape, size, and color. The study specifically analyzed canned and dried varieties of kidney beans, black beans, chickpeas, and pinto beans.
Nutritional Benefits of Beans
Utilizing data from the National Health and Nutrition Examination Survey (NHANES) covering 2001 to 2018, the research modeled the effects of adding one to two servings of beans to the diets of adults. The findings demonstrated that increased bean consumption was linked to significant enhancements in shortfall nutrients such as dietary fiber, potassium, magnesium, iron, folate, and choline.
When participants added one cup of beans or chickpeas to their daily meals, their diet quality notably improved, as evidenced by the USDA’s Healthy Eating Index-2015 (HEI-2015). The HEI-2015 scores increased by 15% with one serving and 19% with two servings compared to the typical U.S. diet.
Health Implications of Bean Intake
The evaluation revealed that beans substantially boosted daily fiber intake for both younger and older adults. This is particularly important, as fewer than 10% of American adults meet the recommended fiber intake, which is crucial for optimal digestive health and for preventing chronic diseases such as cardiovascular disease, diabetes, obesity, and certain cancers. Furthermore, many U.S. adults do not meet potassium intake guidelines. According to the American Heart Association, potassium-rich foods can help regulate blood pressure by countering sodium’s effects.
Concluding Remarks on Bean Consumption
Study author Yanni Papanikolaou from Nutritional Strategies Inc. stated, “This research clearly shows that eating beans and pulses is good, but eating more is better.” He emphasized that beans and pulses are excellent sources of fiber, folate, potassium, and plant protein, which also provide iron and zinc similar to other protein sources.
Despite the recognized benefits, beans and pulses remain under-consumed in the United States, with over 80% of the population not meeting recommended intake levels. Current consumption averages a mere 0.1 cup per day. Recent studies indicate that dietary patterns enriched with canned and dried kidney beans, black beans, pinto beans, and chickpeas are associated with significantly improved diet quality. These patterns correspond with a 24% reduced risk of cardiovascular disease, a 31% lower risk of coronary heart disease, a 20% decrease in stroke risk, a 23% lower diabetes risk, and a 6% reduction in cancer risk.
Tim McGreevy, CEO of USA Pulses, noted, “This research supports the growing body of evidence that consumption of beans and pulses may have numerous nutrient and public health benefits.” He highlighted that pulses are now recognized among the top sources of potassium, iron, and fiber in health professional resources.
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