The common bean also known as the "green bean" or "snap bean" (Phaseolus vulgaris) is grown worldwide.

The term 'bean' initially referred to the seed of the Broad or Fava bean, is now referred to many different species of edible legumes.
Beans have been used around the world for thousands of years. They come in many shapes, sizes and colours. They are very versatile as they can be dried and stored for years, eaten raw, cooked, ground into flour, fermented into soya sauce and are excellent in soups and salads. Beans are high in fiber, soluble fiber, iron, protein, folate and complex carbohydrates.

History and Origin
Research indicates that beans were among one of the first cultivated crops throughout many countries, the earliest being in the Middle East, dating back as far as 10,000 years ago. Beans are grown on all continents except Antarctica. Brazil and India are the major produces of dry beans, whilst China is highest distributor of the green bean. There are currently about 40,000 bean varieties world wide, however only a fraction are mass produced for consumption.

Nutrient Database - USDA (United States Department of Agriculture)
Reference Values for Nutrition – FDA (U.S. Food and Drug Administration)

The Bean Institute - is owned and managed by the Northarvest Bean Growers Association USA

Rich in lignans - Lignans offer several health benefits, including potential reductions in the risk of certain cancers, heart disease, and osteoporosis. They also have antioxidant and anti-inflammatory properties that can support cardiovascular health and aid in managing menopause symptoms like hot flashes.

Lower blood cholesterol - Beans can help lower blood cholesterol, particularly LDL ("bad") cholesterol, due to their high content of soluble fiber, plant protein, and other beneficial compounds. Eating as little as half a cup of beans daily can help lower total cholesterol. They work by preventing cholesterol absorption in the gut and by prompting the liver to pull more cholesterol from the bloodstream to make bile. 

Promotes gut health - Beans promote gut health by providing fiber, particularly prebiotic fiber, which feeds beneficial gut bacteria. This helps support a diverse and healthy gut microbiome, can lead to better bowel regularity, and has been linked to reduced inflammation. 

Chronic disease prevention - Beans help prevent chronic diseases like diabetes and cardiovascular disease by providing fiber, antioxidants, and other nutrients that stabilize blood sugar, reduce inflammation, and improve heart health. They are a nutrient-dense, affordable food that can be easily incorporated into a diet to support overall health and reduce the risk of obesity and other chronic conditions.

Support heart health - Beans support heart health by helping to lower cholesterol and blood pressure, and they are a heart-healthy replacement for high-saturated-fat proteins. They are rich in soluble fiber, which binds to and removes cholesterol, as well as potassium, magnesium, and folate, which help lower blood pressure. Regularly consuming beans can significantly lower the risk of cardiovascular and coronary heart disease.

Excellent for diabetes management - Beans are excellent for diabetes management due to their high fiber and protein content, which slows sugar release into the bloodstream and improves glycaemic control. They are a low-glycaemic index (GI) food, meaning they cause a slower, smaller rise in blood sugar levels compared to high-GI starches, and can help manage weight, which further benefits diabetes control. Incorporating them into meals, like replacing some white rice with beans, can lead to a more stable blood sugar response.

Reduced cancer risk - A diet rich in beans is linked to a reduced risk of certain cancers, particularly colorectal cancer, due to their high content of fiber and beneficial phytochemicals. These compounds help prevent cancer by removing carcinogens, promoting gut health, and reducing inflammation. Consuming beans regularly may also have protective effects against other cancers, such as breast cancer, as seen in some studies.

Excellent source of plant protein - Beans are an excellent source of plant-based protein, providing about 15 grams per cooked cup, along with fiber, iron, folate, and other nutrients. They are beneficial for vegetarians, vegans, and meat-eaters looking to reduce their meat intake, and a diet rich in beans is linked to better heart health, blood sugar management, and digestion. To ensure you get all essential amino acids, it's best to combine beans with other plant-based proteins like whole grains, nuts, and seeds.

Rich in vitamins and minerals - Beans are rich in vitamins and minerals, with significant amounts of folate, iron, potassium, and magnesium found across different varieties. They are particularly good sources of folate (vitamin B9), magnesium, and potassium, and also provide other essential nutrients like zinc, copper, and various B vitamins.

Loaded with antioxidants - Beans are loaded with antioxidants, particularly darker-coloured beans like black, red kidney, and pinto beans, which often have higher antioxidant activity than lighter varieties. These antioxidants protect cells from damage and have anti-inflammatory properties. Beans also provide other benefits, such as being a good source of protein, fiber, vitamins, and minerals like iron, zinc, and potassium.

Aid weight management - Beans aid weight management by increasing satiety and fullness, which can lead to lower calorie intake. They are high in fiber and protein, which promote a feeling of fullness, while being low in calories and fat. Studies show that adding beans to the diet can help people lose weight and belly fat and maintain a healthy weight over time.

Heart Disease Rich (Beans are rich in flavonoids, which are beneficial plant compounds that can help prevent heart disease by acting as antioxidants and anti-inflammatory agents). These flavonoids contribute to better heart health by potentially lowering blood pressure, improving blood sugar control, reducing cholesterol, and preventing blood clots. A diet including beans and other flavonoid-rich foods like fruits and vegetables is recommended by heart health experts for its protective effects on the cardiovascular system.

Diabetes and Hyperlipidaemia (Beans are excellent for managing diabetes and hyperlipidaemia because they are complex carbohydrates, rich in fiber, and contain compounds that improve insulin sensitivity). Their slow digestion helps to keep blood glucose levels stable, while the fiber and polyphenols contribute to lower cholesterol and reduced "bad" LDL cholesterol, all of which are beneficial for individuals with insulin resistance and high blood fats. 

Reduced risk of colon cancer (Beans are associated with a reduced risk of colon cancer due to their high insoluble fiber content, which adds bulk to stool, helps bind and remove carcinogens, and promotes a healthier gut microbiome by feeding beneficial bacteria that produce cancer-protective short-chain fatty acids). While both soluble and insoluble fibers are beneficial, insoluble fiber is particularly effective at sweeping the intestines and increasing fecal mass, which helps dilute and quickly expel potentially harmful substances from the body.

Beans are an excellent, iron-rich food source (ideal for vegans, providing essential nutrients like iron in plant-based forms). To maximize iron absorption from beans, pair them with vitamin C-rich foods like citrus fruits, tomatoes, or leafy greens, and consider soaking beans to reduce phytates which can inhibit iron absorption.

Lower blood cholesterol (Beans contain phytosterols, natural plant compounds structurally similar to cholesterol that help lower blood cholesterol by reducing its absorption in the gut). The main phytosterol found in beans and other legumes is beta-sitosterol. Eating beans as part of a plant-based diet can help lower LDL ("bad") cholesterol and support heart health by reducing the risk of heart disease.

Beans Help with Constipation (Beans are generally beneficial for constipation because their fiber adds bulk to stools, making them easier to pass, but they contain both soluble and insoluble fiber, which softens stool and speeds transit respectively). When dealing with constipation, it's important to drink plenty of water alongside fiber-rich foods like beans to help the fiber work effectively and prevent the situation from worsening. 

Beans help with obesity management (Beans help with obesity management because their high fiber, protein, and resistant starch content promotes feelings of fullness, slows digestion, and reduces overall calorie intake). Beans are naturally low in fat and packed with essential nutrients like vitamins and minerals, making them a key component of healthy, balanced diets for weight control.

Beans and gut health (Beans, as a rich source of prebiotic fiber, protein, and bioactive compounds, significantly boost gut health by increasing beneficial gut bacteria, enhancing microbial diversity, and improving the gut microbiome's overall community composition and function). This leads to benefits like improved digestive regularity, stronger intestinal barrier function, and regulated inflammation, though some people may experience gas and bloating, which can be minimized by gradually increasing bean intake, soaking and rinsing dried beans, and adding digestive herbs during cooking.

Antioxidant Properties (Beans contain powerful antioxidants and phytonutrients that protect against cell damage and reduce the risk of chronic diseases). 

Bean - From Wikipedia, the free encyclopedia

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