I talk a lot about BEANS.
They come up in presentations about gut-health, or heart-health, or cancer prevention, or plant-based eating.
And I often suggest them to my nutrition clients.
The response has been luke-warm, to be honest.
I think people see beans as being:
- Boring
- Bland
- Ugly
- Squishy
But that’s not how I see them.
Beauty is in the eye of the beholder, and to a vegetarian dietitian, beans look:
- Nourishing
- Comforting
- Versatile
- Satisfying
And I often find myself wishing others could see beans through my eyes.
Remember the episode of Mad Men where Peggy tried to pitch a bean ballet advertising campaign to Heinz, and the response was that beans aren’t attractive enough to be seen dancing?
Harsh!
Poor beans – they have so much to offer, but they continue to be overlooked based on their appearance.
Well, I think beans are pretty cute, but looks aside, they have a remarkable resume:
- High in fiber (6+ grams per half cup compared to 2grams for the same quantity of brown rice or oatmeal)
- Great source of protein
- Low carbon footprint compared to other sources of protein
- Cheap! Way more affordable than other protein sources
- High in antioxidants
- Absorb other flavors well
- Fit in with soups, salads, stews
- Can be blended to make dips, and even added to baked goods
So, I just don’t get why more people aren’t on the bean bandwagon.
It’s time BEANS got a good PR campaign!
If I had it my way, 2026 would be THE YEAR OF THE BEAN.
And though I have little to no influence on the world, in my little corner of it, I’m going to suggest, if you aren’t already eating beans on a semi-regular basis, consider adding a serving or two to your week. Heck, if you can have some every day, that would be amazing.
Now, I know beans have a not-so-great reputation in the digestibility department, if you know what I mean. Yes, all that fiber can be more work for our GI system. So, if your diet has previously been low in fiber, you’ll probably want to start slow. But you will adjust, and if you decide this year is YOUR year to embrace beans, your gut, your heart, your pocketbook, and the planet may end up thanking you for it.
Unsure where to get started?
You’re in luck!
First off, here is a really simple recipe for a BEAN SALAD, made with canned beans:
2 cans beans(black, pinto, kidney) drained and rinsed
1 cup corn kernels(from frozen or canned)
1 bell pepper, diced
2-3 green onions, sliced
Juice of one lemon or lime
Olive oil(1-2 Tb)
Salt, to taste
Chopped fresh cilantro(optional)
Mix everything together!
AND, I happen to have a bunch of bean-based videos and video reels you can check out. Also including lentils as another legume option:
