Beans: Are They Vegetable or Protein?

If you’ve ever stopped to think about beans and where they come from and the nutritional value they offer, you might be wondering — are beans considered a protein food or a vegetable? The fact is, beans are a very special type of food that is technically classified as a vegetable which also happens to be very high in protein. So, in essence, they can be considered both!

In today’s blog from 21st Century Bean, we’re going to discuss more about what makes beans so special and such an important part of the daily diet. Keep reading to learn more, and if you’re looking for a quality source of dried beans and bean flours, shop 21st Century Bean.

Bean Classification

According to the USDA, beans are part of the legume family. To break it down even further, pulses are the dry, edible seed of the legume plant, so beans also fall into this group. Whether you call beans legumes, pulses, or just “beans”, there’s one thing for sure — these little nutrition powerhouses are something that everyone should be eating more of!

Most people are familiar with some of the more common bean types such as pinto beans, black beans, and soybeans, but there are many other varieties to choose from including:

• Garbanzo beans
• Navy beans
• Baby lima beans
• Fremont Beans™
• Mayocoba beans
• Cranberry beans
• And many more

Most major retailers only sell the most popular beans such as black beans and pinto beans, but at 21st Century Bean, we grow and sell many varieties you can’t find anywhere else. If you appreciate trying new foods and supporting natural biodiversity, consider buying your beans from 21st Century Bean!

The Ultimate Vegetable

Vegetables are an important part of the diet because they are a good source of healthy fiber plus many are rich in nutrients such as vitamins, minerals, and antioxidants. Beans offer the same benefits as many other vegetables, but unlike most, they are also an important source of protein. Relying on beans as a protein source is important because unlike animal protein sources, they don’t contain saturated fat and cholesterol. Consuming animal products has been linked to heart disease, cancer, and other health issues, which is why switching out animal protein for beans is a healthier choice.  

Eating Beans as a Healthy Protein Source

The USDA’s guide for healthy eating is called My Plate. It offers ideas and tips on how to create a healthy eating style. According to their dietary guidelines, a healthy diet should consist of mostly fruits and vegetables, whole grains, as well as lean protein, and dairy products. In the USDA’s guide on suggested protein food groups, they list over a dozen different kinds of beans and peas that should be consumed as part of a healthy diet. 

So, exactly how much protein do beans contain? It varies slightly depending on the variety of bean, but on average, ¼ cup of dried beans contains 8 to 10 grams of protein. This is equivalent to about an ounce of chicken breast or two ounces of salmon. However, the reason why beans are such a healthy choice isn’t just because of their protein content, it’s because of their complete nutritional package. The following are some of the other nutritional benefits that make beans an ideal food choice:

• Approximately 16 grams of fiber 
• No fat or cholesterol
• Less than five milligrams of sodium
• Good source of vitamins and minerals

Other Benefits of Eating More Beans

Beans are clearly a good choice for a healthy diet, but did you know that there are several other reasons why you should choose to eat more of them? For one, they are much more budget-friendly compared to animal protein. And, buying dried beans and cooking them yourself will save you even more. Second, beans and other pulses are sustainable and earth-friendly. They use less water, are drought-tolerant, and frost resistant. They also convert nitrogen in the air into nutrients that plants can use, thereby reducing the need for nitrogen fertilizers.

Perhaps one of the biggest benefits of cooking with beans is their versatility. Although often enjoyed in soups or as a side dish, beans have a mild flavor and texture that make them easy to incorporate into a variety of recipes. Think outside of the box when you cook with beans — try using them to make baked goods such as breads and cookies, incorporate them into salads, and even throw them in your blender to create a protein-packed dip, spread, or protein shake!

Looking for some great recipes? Visit 21st Century Bean for dozens of delicious bean-filled recipes!

Shop 21st Century Bean

There’s no doubt that consuming more beans is a healthy diet choice, but make sure that you also consider where you buy your beans. At 21st Century Bean, we grow, harvest, and package all of our beans right here in the Midwest. By purchasing your beans from us, you’re not only getting better, fresher products, but you’re also supporting farmers — not large corporations. We’ve been providing consumers with a wide variety of dried beans and bean flours since 1998, and with your support, we can continue to do so. Shop 21st Century Bean today!