{"id":302898,"date":"2025-11-24T02:38:08","date_gmt":"2025-11-24T02:38:08","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/302898\/"},"modified":"2025-11-24T02:38:08","modified_gmt":"2025-11-24T02:38:08","slug":"which-is-healthier-according-to-dietitians","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/302898\/","title":{"rendered":"Which Is Healthier, According to Dietitians"},"content":{"rendered":"

While both are in the legume family of plants, there are a few key distinctions when it comes to beans vs. lentils. \u201cBeans are larger, take longer to cook, and come in a variety of types like black beans, kidney beans, and chickpeas,\u201d says Lauren Manaker, M.S., R.D.N., L.D.<\/a>, a registered dietitian nutritionist and women\u2019s health expert. \u201cLentils are smaller, cook faster, and are often split into red, green, or brown varieties. Both are legumes but have slightly different textures and nutrient profiles.\u201d<\/p>\n

Meet the experts: Lauren Manaker, M.S., R.D.N., L.D.<\/a>, a registered dietitian nutritionist and women\u2019s health expert; Rachel Gargano, M.S., R.D., C.S.S.D.<\/a>, the chief registered dietitian at Live it Up.<\/p>\n

Here, discover everything you need to know about beans and lentils from a health and nutrition perspective, plus whether one is better than the other for helping you meet your nutrition<\/a> goals. <\/p>\n

Beans vs. lentils: Nutrition<\/p>\n

As legumes, beans and lentils can fill similar nutritional needs.<\/p>\n

Beans nutrition<\/p>\n

There are many varieties of beans. According to the U.S. Dry Bean Council<\/a>, the most popular types of beans in the United States are pinto beans (the type used to make refried beans and bean soup) and navy beans (the type used to make baked beans), followed by Great Northern beans, red kidney beans, and black beans<\/a>. Per the U.S. Department of Agriculture (USDA)<\/a>, 100 grams (g) of cooked pinto beans, which is just under \u00bd cup, contains:<\/p>\n

117 calories 7 g of protein 1 g of fat 20 g of carbohydrates 7 g of fiber<\/p>\n

The USDA<\/a> says that the same amount of cooked navy beans contains:<\/p>\n

119 calories 6.5 g of protein 1 g of fat 20 g of carbohydrates 7 g of fiberLentils nutrition<\/p>\n

While there are many different types of lentils, they are all very similar from a nutritional perspective. Per the USDA<\/a>, 100 g of cooked lentils, or about \u00bd cup, contains:<\/p>\n

114 calories 9 g of protein 0.4 g of fat 19.5 g of carbohydrates 8 g of fiberBeans benefits<\/p>\n

\u201cWhile all beans have a slightly different nutritional profile, most are rich in protein, fiber (including resistant starch), iron, folate, phosphorus, antioxidants and other bioactive compounds,\u201d says Rachel Gargano, M.S., R.D., C.S.S.D.<\/a>, the chief registered dietitian at Live it Up. Protein and fiber, especially, are important for maintaining optimal energy levels and boosting satiety to help you avoid snacking between meals. Depending on the variety, beans can also be a good source of iron<\/a>, according to the National Institutes of Health (NIH)<\/a>, which is critical for helping the body make hemoglobin, the protein in red blood cells that transports oxygen throughout the body. <\/p>\n

Multiple studies have shown the benefits of incorporating beans into your diet on a regular basis. A 2024 study published in Nutrition Journal<\/a> found that a higher bean intake was associated with higher overall diet quality and a higher intake of shortfall nutrients (those that people tend not to get enough of). Eating beans may also improve digestion, stabilize blood sugar<\/a>, and boost heart health, per the Cleveland Clinic<\/a>.<\/p>\n

Another benefit of beans is that there are so many varieties, chances are high you can find one that you\u2019ll like. \u201cI love black beans for their versatility and creamy texture,\u201d says Manaker. <\/p>\n

Potential downsides of beans<\/p>\n

\u201cFor many people, gas tends to be the biggest reason why they avoid beans,\u201d says Gargano. \u201cBeans contain the alpha-galacto-oligosaccharide raffinose, which is fermented by bacteria in our gut. The bacteria produce gas as a result of breaking down this carbohydrate, resulting in our uncomfortable flatulence.\u201d That said, Gargano adds that there are ways to reduce the concentration of this nutrient, such as soaking dried beans overnight before cooking them or cooking canned beans further before eating them, which may significantly curb gas and bloating<\/a>.<\/p>\n

\u201cSome people are also concerned about the \u2018anti-nutrient\u2019 content of beans,\u201d Gargano says. \u201cIt\u2019s true that raw legumes can contain lectins, phytates, and tannins, all of which may impact the absorption of some nutrients.\u201d But again, she notes that soaking, cooking, and sprouting have all been shown to reduce the concentration of these compounds. \u201cThe benefits of eating plants far outweigh the possible nutrient impacts of anti-nutrients,\u201d says Gargano. \u201cFor most healthy people, anti-nutrients are not a concern and have not been shown to have poor health effects.\u201d<\/p>\n

Lentils benefits<\/p>\n

Enjoying lentils can deliver many of the same health benefits as beans. \u201cLentils are also high in fiber and contain protein but tend to have slightly more iron and folate than beans,\u201d says Manaker. Per the NIH<\/a>, folate plays a key role in the synthesis of DNA and the metabolism of amino acids. <\/p>\n

While the carbohydrate content of both beans and lentils may seem high, the nutrients help curb blood sugar spikes. \u201cBoth beans and lentils are lower on the glycemic index, meaning they don\u2019t impact our blood sugar levels as much as other carbohydrate-rich foods,\u201d explains Gargano. \u201cThis is because they contain plenty of fiber and protein to help slow down how fast the carbohydrates are broken down.\u201d In fact, a study published in Nutrients<\/a> found that higher lentil consumption was associated with lower blood glucose and insulin levels. <\/p>\n

Potential downsides of lentils<\/p>\n

\u201cLike beans, lentils contain carbohydrates that are fermented by our gut bacteria, which can cause uncomfortable gas and bloating,\u201d says Gargano. \u201cBut the same strategies that can reduce bean-related flatulence and abdominal discomfort can be used for lentils.\u201d In addition to soaking and cooking, increasing your lentil intake slowly may also help limit digestive discomfort.<\/p>\n

Beans vs. lentils: Which is best for weight loss?<\/p>\n

\u201cBoth beans and lentils are excellent for weight loss because they\u2019re high in fiber and protein, which keep you full,\u201d says Manaker. A study published in Obesity Science & Practice<\/a> found that among people trying to lose weight, those who lost the most over the course of the study were the folks who consumed the most protein and fiber. Considering that beans and lentils are excellent sources of both of these nutrients, they should be a great addition to a weight-loss-promoting eating plan.<\/p>\n

Beans vs. lentils: Which is better for you?<\/p>\n

\u201cOverall, lentils and beans are almost identical in benefits and nutritional profile,\u201d says Gargano. If we wanted to nitpick, lentils have slightly more protein and fiber and twice as much iron as beans, but beans may be more versatile and easier to incorporate into a wider variety of recipes. \u201cThe goal,\u201d Gargano says, \u201cis simply to get more of both to help positively impact your health!\u201d<\/p>\n

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