Beans, Beans, Beans

We all know the saying: Beans, beans, beans, they’re good for your heart. The more you eat, the more you … get fiber! That…. that is how it goes right? Either way, it’s true! Beans provide high fiber and protein with low levels of fat. They are a great alternative to fatty animal proteins that might increase cholesterol levels, leading to heart problems later in life. If you look at foods around the world, many of them contain beans, either as a side or a main course, regardless of religion or culture. For example, those in Latin America, the Middle East, India, England, Africa, France, Italy, and South Korea use beans during breakfast, for traditional holiday dishes, or as a staple in their routine diet and lifestyle. In the Southern United States, a tradition involving beans occurs in which people consume black eyed peas on New Year’s Day in the hopes that it will bring them good luck and prosperity in the upcoming year. Since the peas take on a small, round shape, Americans believe it can symbolize coins or wealth in the new year. Growing up, I was always told to eat black eyed peas for good luck and still continue to do so today.  

This year’s theme for National Nutrition Month is “Food Connects Us” which is perfect for talking about the story of beans and how they have made their way into almost every culture around the world. When I think of my favorite foods, it is surprising to me that almost all of them include a type of bean. Taco soup? It has kidneys and black beans! Hummus? Garbanzo beans! Tacos? I love them with refried beans! Beans are incredibly versatile and can be relatively inexpensive to purchase. They can be sold canned, dried, or frozen and allow the meal to become heartier and help make a meal feel complete and fulfilling. Many diets such as the Mediterranean diet, vegetarian and vegan diets, or any plant-based diet incorporate beans to provide protein, fiber, and essential nutrients such as iron, magnesium, B-vitamins, and potassium.

Something I have always found interesting is that no matter who I am talking to, in some form, we all consume beans. I love this idea because in a world where different cultures collide every day and understanding others can seem overwhelming at times, it is reassuring to know that one thing we could all have in common is that we enjoy consuming beans and the benefits they bring to us. Perhaps they serve a higher purpose than just strengthening our bodies and improving health. Maybe, just maybe, they bring happiness and connection too. What a big job for such a little bean!

Ashley Dannhaus is a first-year dietetic intern, Class of 2026, at the UTHealth Houston School of Public Health Dietetic Internship.