RFK Jr. has indicated that he may reject recommendations to add beans as a source of protein in the Dietary Guidelines for Americans.Nutrition experts confirm that beans are a valid source of protein, especially when combined with other foods in a varied diet to balance essential amino acids.Beans also offer dietary fiber, which red meat does not contain, and are linked to a number of health benefits, including reduced risk of heart disease.<\/p>\n
In a contemporary food culture where carnivore diets<\/a> that exclusively feature meat and consumption of unpasteurized raw milk have become increasingly popular, it\u2019s clear that animal products are having a moment. United States Secretary of Health and Human Services Robert F. Kennedy Jr. may soon drive America\u2019s interest in animal protein even further along with a controversial update to the 2025\u20132030 Dietary Guidelines for Americans<\/a> (DGA).\u00a0\n<\/p>\n Issued every five years by the U.S. Department of Agriculture (USDA) and the Department of Health and Human Services (HHS), these guidelines advise Americans on what to eat and drink to promote long-term health and meet nutritional needs.\u00a0\n<\/p>\n Although the DGA\u2019s advisory committee \u2014 comprised of health experts, scientists, and doctors \u2014 has\u00a0recommended<\/a>\u00a0prioritizing plant-based protein over red meat and officially recognizing legumes as sources of protein in the national guidelines, Kennedy indicated this spring that he\u2019ll be ignoring the committee\u2019s guidance.\u00a0\n<\/p>\n Considering that the DGA sets the standard for what a healthy, balanced diet looks like and is used to develop school nutrition plans, the stakes are high. Kennedy wouldn\u2019t just be leading consumers away from a valid source of protein; he\u2019d also be devaluing a vital, comprehensively nutritious addition to our diets.\n<\/p>\n Beans provide a wide variety of nutrients <\/p>\n Before we dive into some of the most important nutritional benefits you can reap from\u00a0beans<\/a>, peas, and lentils \u2014 which are all legumes \u2014 it\u2019s important to understand the bigger picture of what these plants will add to your diet.\n<\/p>\n Kinga Balogh, a health coach and registered dietitian with JM Nutrition<\/a>, emphasizes that \u201cBeans are an essential part of a healthy diet for most people. They are packed with a variety of key nutrients, such as protein, dietary fiber, and powerful micronutrients. Health organizations across the globe recommend regular consumption of plant-based proteins, such as beans, chickpeas, and lentils.\u201d\u00a0\n<\/p>\n<\/p>\n The many nutrients you can acquire from beans, per Balogh, include folate, magnesium, potassium, iron, zinc, and antioxidants \u2014 the latter of which are \u201cresponsible for combating cellular damage in the body.\u201d\n<\/p>\n The inclusion of legumes in a healthy diet is not a new revelation. Health organizations around the world, such as the\u00a0World Cancer Research Fund International<\/a>,\u00a0the World Health Organization<\/a>, and\u00a0the\u00a0EAT-Lancet Commission<\/a>, recommend consuming beans as part of a healthy diet.\n<\/p>\n Beans are a valid source of protein <\/p>\n While protein is far from the only nutrient you\u2019ll get from legumes, it is an important one. According to Kathleen Benson, CSSD, CPT, and RDN at VNutrition<\/a>, \u201cBeans provide a moderate but valuable amount of protein (about 7\u20139 grams per half-cup serving). While they\u2019re considered an \u2018incomplete\u2019 protein because they don\u2019t contain all of the essential amino acids we need, they still contribute to the body\u2019s amino acid pool, which can be drawn on to meet overall protein needs.\u201d\n<\/p>\n Animal proteins are often labeled as \u201ccomplete\u201d proteins because they contain all nine essential amino acids, whereas legumes are considered \u201cincomplete proteins\u201d because they may not have sufficient levels of one or more amino acids. But this doesn\u2019t mean they\u2019re not still adding protein to your diet.\n<\/p>\n As Balogh details, \u201cPlant proteins may be low in one or more essential amino acids. However, this is not a concern in most cases, as people consume a variety of protein-rich options throughout the day. This helps balance out all essential amino acids. For example, consuming rice and beans together gives rise to a complete protein.\u201d\n<\/p>\n A 2021 study from the peer-reviewed journal\u00a0Nutrients<\/a>\u00a0confirms that, \u201ca half-cup serving of cooked beans provides up to 25 grams of protein, or approximately 20% of the recommended adult requirement. Although protein content varies in different bean types or cultivars and is influenced by the growing environment, it is comparable to that of meat\u2026\u201d\u00a0\n<\/p>\n Beans are rich in fiber <\/p>\n What really makes beans a crucial addition to your diet isn\u2019t just their protein content in isolation, but rather the amount of fiber you get alongside it. A 2016 study in the\u00a0American Journal of Lifestyle Medicine<\/a>\u00a0revealed that an alarming 95% of the U.S. population isn\u2019t meeting the recommended daily fiber intake, and\u00a0recent data<\/a>\u00a0confirms we\u2019re still not consuming enough fiber.\n<\/p>\n As Benson explains, \u201cMeat contains no dietary fiber, while beans are an excellent source. Fiber supports digestive health, can help lower cholesterol, and promotes blood sugar stability. This makes beans a protein source with added benefits.\u201d\u00a0\n<\/p>\n In contrast, Balogh points out that \u201cMeats contain higher amounts of dietary fat and cholesterol, while beans are cholesterol-free and are mostly void of fat content.\u201d This means that beans avoid some of the health risks associated with red meat, all while giving you a good dose of fiber.\n<\/p>\n<\/p>\n Fiber is critical for supporting digestive health, feeding beneficial bacteria in your gut, which promotes a more diverse microbiome and helps slow down blood sugar absorption.\n<\/p>\n Adiana Castro MS, RDN, metabolic dietitian in NYC, and founder of\u00a0Compass Nutrition,<\/a>\u00a0emphasizes several of these benefits, explaining that \u201cIn the microbiome, the more diverse the amount of [bacteria] strains you have, the less risk you have of many chronic diseases like IBS, obesity, and fibromyalgia. Lastly, fiber is an important nutrient to help manage blood sugar, reduce cholesterol and build up immune health.\u201d\n<\/p>\n In addition to promoting digestive health, fiber can help lower cholesterol levels and support heart health. As a result, the long-lasting impacts of adding fiber \u2014 and beans \u2014 to your diet may be significant.\n<\/p>\n Beans are linked to long-term health <\/p>\n As\u00a0Food & Wine<\/a>\u00a0reported earlier this year, a study from the University of Sydney published in Nature Communications found that countries with citizens who consume more plant-based proteins tend to have a longer life expectancy.\u00a0\n<\/p>\n There\u2019s a clear link between legumes and a lessened risk of heart disease. Consumption of beans has been shown to lower high blood pressure,<\/a> cholesterol, and the likelihood of obesity, all of which are risk factors for heart disease. (On the opposite end of the spectrum, red meat is associated with higher levels of cholesterol<\/a> and increased risk of cardiovascular disease<\/a>.)\u00a0\n<\/p>\n By reducing the risk of chronic diseases like obesity and cardiovascular disease, eating more beans may be linked to a longer life overall.\u00a0\u00a0\n<\/p>\n