To optimize the Mediterranean diet, be sure to eat beans at least three times per week.Beans are rich in plant-based protein, fiber and nutrients that support overall health.They’re also versatile and affordable, making them a great option for most meals.
The Mediterranean diet is one of the most popular and well-studied approaches for promoting good health and longevity. It emphasizes whole, minimally-processed foods, including fruits, vegetables, legumes, whole grains, olive oil and moderate intake of fish, lean meat and dairy.
“It has been one of the most researched diets, with several more studies confirming the same heart health benefits and additional research finding lower risk for cancer, type 2 diabetes and cognitive decline,” says Dru Rosales, M.S., RD.,
While variety is important when following the Mediterranean diet, one particular food stands out for its health impact: beans. Keep reading to learn why beans deserve a regular spot in your meals and other tips for making the Mediterranean diet work for you.
How Beans Support Health
“Increasing your intake of beans is a great start for anyone wanting to follow a Mediterranean eating pattern,” says Rosales. The Mediterranean diet generally recommends at least three servings of beans each week to support overall health. Here’s why this simple diet change can have a big impact on your well-being.
They’re a Plant-Based Protein
“Compared to meat, beans are an affordable food that also packs in a lot of great nutrition,” says Alyssa Pacheco, RD. For example, a one cup serving of kidney beans provides 15 grams of protein, 13 grams of fiber, 225 calories and less than 1 gram of total fat.
Replacing some or all of your red meat with beans is an excellent way to meet your protein needs while reducing saturated fat intake—a key principle of the Mediterranean diet, which emphasizes plant-based proteins over animal-based ones.
Research shows that replacing red meat with legumes can support heart health and may reduce overall mortality. The good news? You don’t have to eliminate red meat entirely—even modest reductions can make a difference.
Most types of beans are versatile and easy to add to meals, including chili, tacos, salads and soups.
They’re a Rich Source of Fiber
Beans are full of fiber, the indigestible part of carbohydrates that provides numerous health benefits, including reducing LDL (“bad”) cholesterol, increasing satiety, stabilizing blood sugar and supporting gut health. Despite its importance, over 90% of adults don’t meet their fiber needs.
A single cup of kidney beans provides 13 grams of fiber, while black beans have 15 grams, which equals around half of the recommended daily intake.,
Regularly consuming beans has anti-diabetic and heart-protective effects, including lowering fasting blood sugar, reducing total and LDL (“bad” cholesterol) and supporting a healthy body weight. These benefits are largely due to their high soluble fiber content, which absorbs excess cholesterol and sugar in the gut. Soluble fiber also feeds beneficial bacteria, which produce anti-inflammatory compounds like short-chain fatty acids to further support overall health.
They’re Rich in Antioxidants
Beans are also rich in phytochemicals, including flavonoids and polyphenols—plant compounds with antioxidant and anti-inflammatory properties. The color of beans largely determines their phytochemical content, with darker varieties, such as black beans and red kidney beans, being particularly high in antioxidants known as anthocyanins.
These compounds help reduce inflammation by lowering markers like C-reactive protein (CRP) and fibrinogen. Over time, this anti-inflammatory effect can help lower the risk and severity of chronic diseases, such as heart disease and type 2 diabetes.
They Contain Important Vitamins & Minerals
Adding a scoop of beans to your meals is an easy way to boost nutrition. Beans are rich in B-vitamins—especially folate—as well as minerals like iron, magnesium, potassium and zinc.
For example, one cup of red kidney beans provides:
58% the daily value (DV) of folate28% DV iron19% DV magnesium17% DV zinc15% DV potassium12% DV vitamin K
Folate plays key roles in forming red blood cells and supporting DNA production, while these minerals help regulate processes that keep the heart, muscles and nerves functioning properly.
They’re Affordable and Convenient
With grocery prices on the rise, finding cost-effective, nutrient-dense foods is more important than ever. Fortunately, beans—whether dry or canned—are the perfect option.
Partially or fully replacing red meat and other expensive proteins can help lower the cost per serving while also boosting the nutritional value of meals. Beans are an affordable, accessible way to add nutrition to your diet.
How to Include Beans In Your Eating Plan
“If you’re not used to eating beans regularly, you’ll probably want to start with a small amount and work your way up. Usually, a half cup of beans is a good amount to start with at one time,” says Pacheco. “Because they are a good source of fiber, having too much at once—especially if your body isn’t used to it—can cause digestive symptoms like bloating, gas, diarrhea or constipation,” she adds. To counteract gas and bloating, drink plenty of water when increasing your fiber intake.
Here are some easy ways to add beans to your meals:
Add Them to Soups and Stews. Pacheco recommends adding white beans, chickpeas or lentils to stews to increase fiber and make them more filling.
Make Bean Dip or Hummus. White bean dip or hummus is an easy and delicious way to get in more beans.
Try Bean Products. “If you’re hesitant about the shape or texture of beans, consider chickpea pasta as a first start. Since it’s shaped like pasta, you’d never know it was made from chickpeas,” she adds.
Toss Them on Salads. Chickpeas, kidney beans or edamame work especially well on salads.
Snack on Them Whole. Edamame, dried snap peas or roasted chickpeas are delicious and convenient.
Use Them as a Meat Substitute. Swap beans for meat or chicken in most recipes, such as black bean tacos, chili with red kidney beans or white bean pasta.
Our Expert Take
If you follow the Mediterranean diet or are considering it, one of the best habits to start is adding more beans to your meals. Beans are versatile, affordable and nutritional powerhouses, packed with fiber, protein and plenty of vitamins, minerals and antioxidants. Try adding your favorite variety—like chickpeas, black, pinto, kidney or navy—to salads, soups or as a meat substitute in recipes. If you’re new to beans, start slowly and increase your intake gradually, making sure to drink plenty of water.
Remember, beans are just one part of the Mediterranean diet. Be sure to also eat plenty of fruits, vegetables, whole grains, nuts, seeds and healthy fats, while prioritizing other lifestyle habits such as regular physical activity and social connection. For personalized guidance or meal inspiration, consider booking an appointment with a registered dietitian.
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