Why Beans

You don’t become a super food by being average.
Behold, the oh-so-healthy, nutritious bean.

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Beans count as a protein or a vegetable, and contain 7 of the 10 nutrients under-consumed by Americans.


S&W® Beans will help you fuel a cardio workout or power through a strength-training session. Carbohydrates and protein promote muscle repair and recovery, making beans a great addition to a post-workout meal or snack.


Recent studies have linked eating beans to a 17% lower risk of colon and rectal cancers and a 16-18% lower risk of kidney cancer.


Beans are great for your weight, make healthy eating easier, provide an energy boost and are great for your heart.


Consuming a variety of plant-based foods may encourage “good” bacteria to govern the gut and prevent the growth of harmful strains. Plus, beans contain prebiotic fiber, which feeds good gut bacteria.


Beans help combat high blood pressure, high cholesterol, obesity, poor diet and lack of exercise, and control blood sugar levels.


Many properties of beans make them a great choice for diabetics. They are full of fiber, protein and potassium, plus they are cholesterol free and carbohydrate-friendly.


Plant-based protein is a powerful nutrient that plays an important role in muscle health, healthy aging, and weight control, plus it’s also good for the planet and your wallet.


Researchers studied the dietary habits of almost 10,000 people and found that those who ate the most legumes had the best lab values for heart health. Beans are “heart healthy” because they contain an abundance of soluble fiber, which can lower cholesterol and triglyceride levels.


A group of overweight men in a Penn State study ate a cup and a half of beans every day for four weeks as part of their diet plan and lost an average of almost nine pounds!


Studies show that people who regularly eat foods high in magnesium have a significantly lower risk of diabetes. Magnesium may also help lower blood pressure and benefits bones by helping create new bone cells.

As a prebiotic, beans feed the bacteria in your large intestine, including strains of probiotic bacteria thought to boost health.

Substitute 2 servings of beans for meat 3 times a week and you’ll lower blood glucose, triglycerides, and LDLs for a healthier heart. Source

When your baby starts eating solid foods look to beans. Not only are they healthy, they’re the perfect size for tiny fingers to pick up on their own (once they no longer require mashing).

Beans boast the benefits of both soluble and insoluble fiber. Soluble fiber slows digestion, preventing swings in blood sugar and keeping you full longer. Insoluble fiber keeps you regular, which helps get rid of potential cancer-causing substances in the colon.

Boost iron absorption by combining beans with vitamin C-rich tomatoes or spinach.

A recent pooling of study results linked eating beans to a 17% lower risk of colon and rectal cancers. In a study of kidney cancer, people who ate more beans had less risk of the disease. And in another study, only the women who ate the most beans, vegetables, fish, and olive oil had the fewest breast cancers.

Studies: Public Library of Science One 2013; 8(6):e67335; American Journal of Clinical Nutrition 2013; 97:1036-43; BMC Cancer 21012; 12(1):113-24.

A recent analysis of data from 10 years of the Nurses’ Health Study found that moms who replaced just 5% of animal protein calories with vegetable protein calories (e.g., beans and nuts) slashed the risk of gestational diabetes in half.

Researchers found that people who ate an average of ¾ cup a day of beans or other legumes significantly lowered their blood levels of LDLs, or “bad cholesterol”.


Among more than 500 overall participants in eight studies, those who ate slightly less than one cup of beans a day lowered their blood pressure significantly. Researchers credit beans’ potassium, fiber and protein content.

Study: American Journal of Hypertension 2014 Jan; 27(1):56-64

Get a head start with our Low Sodium Collection

A study in Brazil found that the more beans children ate, the less likely they were to have childhood obesity. The difference wasn’t how many calories they required or took in—it was the amount of fiber in the foods they ate.


This electrolyte is just as important to your body’s key functions as sodium. But unlike sodium, there are no known negatives. Choose our Low Sodium Collection.

A plant-based diet includes beans, produce, olive oil, and nuts — but is limited in meat and dairy.


Plus, they don’t need to be cooked, are recipe-ready and can be kept on-hand for convenience.

Half a cup of beans matches the amount of protein in an ounce of meat, chicken, or fish, and costs only about 25 cents, or even less if on sale!

Scientists recommend that adults consume 3 cups of beans per week to promote health and reduce the risk of chronic diseases, like cancer. That owes to their abundance of fiber and antioxidants.

Study: Journal of Medicinal Food 2013; 16(3):185-98

The latest data from almost 89,000 premenopausal women followed for 20 years found that the source of protein matters—while red meat intake was linked to more breast cancer, legumes were not. The research suggests that eating a serving of beans each day in place of meat could lower breast cancer risk by 15% for all women, 19% for premenopausal women.


The environmental impact of producing 1 kg of edible protein from kidney beans requires 18x less land, 12x less fertilizer, 10x less water and pesticides and 9x less fuel, plus generated almost 6x less waste than almonds, eggs, chicken and beef.


Plus, meat protein can’t deliver fiber like beans can. Meatless recipes, anyone?