Beans are anything but boring. Many of us recognize the usual pinto bean, kidney bean, and black bean, but there are over 13,000 varieties of beans. Many of these are heirloom, with names like calypso, rattlesnake, scarlet runner, and tongues of fire. Beans come in a swath of colors and patterns, and, thanks to increasing consumer demand, we are beginning to see more variety in grocery stores. The United Nations even declared 2016 the "International Year of Pulses" to raise awareness for pulses as a sustainable, nutritious, and versatile crop. We may have even more beans to choose from at the store in the near future.

Despite all they have going for them, beans are often overlooked in the standard American diet. According to the 2010 U.S. Dietary Guidelines, Americans need to consume more nutrient-dense foods like beans instead of foods with added fats and sugars. They also recommend beans as a solution to a lack of vegetables and fiber in many diets.

Beans are an excellent source of fiber, folate, and protein, contain iron, magnesium, potassium, and phosphorus, and are associated with reduced risk of heart disease, diabetes, obesity, cancer, and digestive disorders. According to a study published in Circulation, replacing red meat with beans as a protein source was associated with 32% lower risk of coronary heart disease. Beans have no cholesterol and are low in fat too. Eating beans may also help with weight loss by providing satiety, or fullness. A study in Obesity found that eating a meal with pulses, which include beans, made study participants feel more full than a meal without pulses. 

All of the health benefits of beans come at little cost. Although all types are relatively inexpensive compared to animal protein sources, choose dried beans if you want the most bang for your buck. A pound of dried beans costs about one dollar for 12 servings! They take a little bit more effort to prepare - most require soaking overnight and cooking for at least half an hour - but you can save time by preparing a big batch and saving a lot for later. Alternatively, use a quick-cook method if you forget to soak your beans ahead of time. Beans store well in an air-tight container in the fridge (up to five days) or freezer (up to six months). Add them to grain, pasta, and vegetable dishes you cook throughout the week. 

That being said, canned beans are a convenient option when you need beans in a pinch. Check out our 12 Great Ways to Use Canned Beans for recipe ideas. Beans are equally nutritious from a can, frozen, or dried, as long as you buy low-sodium canned and frozen beans and rinse before eating. Draining and rinsing canned beans can reduce sodium by 41%.

Be sure to include whole grains in your diet to complement your bean intake. Together, beans and whole grains make a complete protein source that can take the place of animal proteins.

Below are a few delicious recipe ideas to add more beans to your diet. You'll be reaping the benefits of beans in no time!

Click on a title or photo below to go to the recipe.