Polyphenols in lentils are antioxidants and anti-inflammatory. More polyphenols reduce the risk of diabetes, heart disease, and several cancers.
The most common are cannellini, butter, navy, and great northern beans. White beans are high in potassium, calcium, folate, and iron.
They contribute protein and fiber to any diet, especially plant-based, flexitarian, vegan, vegetarian, or gluten-free.
They can be roasted, pan-fried, smashed, eaten cold, pureed into hummus, or ground into flour for dough, pasta, and baked items.
The most popular beans are pinto for good reason. Indigestible fiber helps remove cholesterol, control blood sugar, support healthy digestion, and fullness.
Red kidney beans—popular in chili, rice, and stewed bean dishes—provide plant-based iron.
Lupini beans, one of the highest-protein plant sources. They come in snack packs, giving them a portable high-fiber, protein-rich food.