Beans Ranked as Top Plant Protein Sources

A guide examines which beans provide the most plant-based protein for those seeking meat alternatives.

Beans are one of the original vegan proteins that pre-date tofu, seitan, and uber-realistic plant-based meats. A guide from VegNews and AOL examines which beans provide the most plant-based protein and fiber for those seeking meat alternatives. Protein and Nutrition Beans belong to the pulse family, which are the edible seeds of legumes that grow inside pods, encompassing over 400 types eaten globally. Most contain 21 to 25 percent protein by weight. VegNews notes that a half-cup serving provides five to nine grams of protein, 100 to 120 calories, less than three grams of unsaturated fat, up to six grams of fiber, and vitamins and minerals like folate, potassium, iron, manganese, calcium, and magnesium, while being cholesterol-free. AOL provides data based on a one-cup cooked serving. AOL states that pinto beans have 15.4 grams of protein, black beans have 15.2 grams, and chickpeas have 14.5 grams. VegNews lists protein content per half-cup serving as follows: white kidney beans have eight grams, cannellini beans have nine grams, edamame has just over eight grams, black beans have 7.6 grams, pinto beans have 7.2 grams, kidney beans have 7.2 grams, and chickpeas have just over six grams. AOL notes that chickpeas are technically considered beans and are sometimes called garbanzo beans. AOL reports that protein builds cells, muscles, and tissues, and makes hormones and enzymes. Eating protein promotes fullness and controls appetite to aid weight management. VegNews states that Dana Ellis Hunnes, PhD, MPH, RD, explains that beans are anti-inflammatory and lower inflammatory markers associated with chronic conditions like heart disease, diabetes, and kidney disease. AOL adds that legumes are naturally low in unhealthy fats and contain antioxidants that protect cells from damage and lower inflammation. Both sources state that diets rich in legumes lower the risk of chronic conditions like heart disease and type 2 diabetes. AOL notes that most plant-based proteins are not complete proteins, meaning they lack substantial amounts of all needed amino acids, so people must eat a variety of plant-based sources like whole grains, nuts, and soy-based foods throughout the day. VegNews notes that fiber helps absorb carbohydrates slower to prevent blood sugar spikes in type 2 diabetes. AOL states that a one-cup cooked serving of black beans has 15 grams of fiber, pinto beans have 15.4 grams of fiber, and chickpeas have 12.5 grams of fiber, which provides at least half of the daily recommended fiber for women and 33 to 40 percent for men. Soluble fiber supports healthy cholesterol and blood sugar levels, and both sources mention that beans contain prebiotics that encourage good gut bacteria. AOL states that beans and chickpeas deliver iron, folate, potassium, zinc, and magnesium. Cooking and Diet VegNews states that beans are accessible, affordable, and provide sustenance. Rice and beans are cheap, filling, nutritious, and versatile. VegNews suggests ten bean recipes, noting that cannellini beans work in pizza sauce, edamame is an appetizer, black and pinto beans fit burritos and refried bean dip, kidney beans suit vegan chili, and chickpeas work in soups, salads, and baked goods compared to hummus where two tablespoons only have two grams of protein. AOL states that beans and chickpeas can be blended into dips, tossed into pastas or grain bowls, or used as meat replacements in tacos or sandwiches. AOL advises introducing beans and high-fiber foods gradually to avoid gastrointestinal issues like bloating and gas.

Read source: VegNews