CLOSEWhy Beans Deserve A Place On Your Plate
Last Updated on 27th July 2026 by Minnie Hallam
Beans, Beans Are Good For Your Heart! Here’s Why You Should Eat More of Them
You’ve probably heard the childhood rhyme: “Beans, beans are good for your heart…” and giggled at the punchline that follows. But what if the rhyme was onto something more than a joke?
It turns out those humble tins knocking around at the back of your cupboard aren’t just budget-friendly pantry staples. They are nutritional powerhouses ready to give your gut, heart, and energy levels a serious upgrade. The best part? Eating well never means compromising on flavour. From oozy, rich stews to crispy, golden plant-based nuggets, squeezing more of these vibrant little wonders onto your plate is effortless and spectacularly delicious.
What Exactly Counts As A Bean Or Pulse
Beans and pulses belong to the legume family, and we’re talking about a brilliantly diverse crew:
- Kidney beans & black beans (the taco-night heroes)
- Cannellini beans & butter beans (magical in stews)
- Lentils, chickpeas, split peas and black-eyed beans (sprinkle on salads)
According to the NHS, an 80g serving (around three heaped tablespoons) counts as one of your five a day, but only once per day. That doesn’t mean you should stop there, though. Including a variety of beans and pulses throughout the week is a great way to increase your plant diversity, boost your fibre intake, and enjoy a wider range of beneficial nutrients that support your gut and overall health.
The Ultimate Fibre Fix
Most of us in the UK only get around 20g of fibre a day – well below the recommended 30g target. Beans are an easy fix: A portion of beans (80g, usually around three heaped tablespoons) gives you around 3-5g of fibre.
Fibre isn’t just for keeping things moving (though shoutout to it for doing the heavy lifting there, too). Think of fibre as a VIP feast for your microbiome – the bustling community of good bacteria in your gut, producing short-chain fatty acids that reduce inflammation, improve digestion, and is even associated with lower risk of stroke, type 2 diabetes and bowel cancer.
Want To Learn More About Fibre?
Fancy learning more about Fibre? Why not check out our latest fibre blog for a deeper dive and some top tips to keep those gut bugs happy!
Protein: Not Just For Meat-Eaters
When we think of protein, the first thing which usually comes to mind is meat, eggs or even protein shakes, but beans can also pack a serious protein punch.
Unlike other protein sources, beans are naturally low in fat but high in fibre & vitamins, meaning you’re getting far more than just protein in every mouthful. Protein helps keep us satisfied after meals, while fibre slows digestion and supports healthy gut bacteria.
Whether you’re cutting down on meat for your health, looking after the planet, or just want a velvety texture in your curry, tossing in some pulses is an absolute game-changer for your muscles and immune system.
Calorie count: 628 kcal per serving
Protein: 36.9g
Fibre: 14.6g
Have you ever tried making your own BBQ beans? Why not give this plant-based take on nuggets a go! Both protein-rich & 1/3 of your recommended daily fibre intake!
Heart Health & Blood Sugar Support
The rhyme got one thing right: beans really are heart-friendly. They are loaded with soluble fibre, which acts like a tiny magnet in your digestive system, binding to “bad” LDL cholesterol and helping your body flush it out before it can impact your cardiovascular health. Recent meta-analysis has found that the more fibre you consume, the less likely you are to be diagnosed with a cardiovascular disease or suffer a stroke! Beans are also packed with potassium and magnesium, minerals which also help keep your blood pressure healthy.
As if they couldn’t get any better, beans also have a low glycaemic index. That means they digest slowly, preventing sharp spikes in blood sugar and keeping you full for longer. So, if toast leaves you hungry an hour later, try adding beans to fuel you until your evening meal.
Meals That Don’t Cost The Earth
Swapping out a meat-heavy meal for a bean-based alternative isn’t just brilliant for your body; it’s a massive win for the planet.
Producing pulses requires significantly fewer environmental resources than livestock. Research from the UK’s Food Foundation highlights that pulses, beans and lentils are among the most sustainable sources of protein available, producing far fewer greenhouse gas emissions than beef and lamb while still providing valuable nutrients.
This means that swapping some meat-based meals for bean-based alternatives can help reduce the environmental impact of your diet without sacrificing nutrition.
Easy Ways To Eat More Beans and Pulses
How To Sneak Beans Onto Your Plate
No restrictions here – it’s all about what you can add to your favourite dishes to upgrade them:
- The 50/50 Swap: Replace half the beef mince in your sizzling bolognese or chilli with rich green lentils.
- The Crunch Factor: Toss chickpeas in olive oil, sea salt, and smoked paprika, then roast until crispy for the ultimate snack or salad topper.
- The Stew Upgrade: Plump up curries and broths with a tin of velvety butter beans (they absorb flavours like an absolute dream).
- The Spread: Smear creamy hummus onto your lunchtime toast instead of standard mayo.
Need Some Tea Time Inspo?
Ready to get cooking? Here are five mouth-watering, chef-created dinners that put pulses firmly in the spotlight:
Calorie count: 650 kcal per serving
Protein: 28.3g
Fibre: 11.2g
An easy, wholesome Greek bean stew that’s ready in minutes. You’ll pack it with flavour from tender herbs, butter beans, cherry tomatoes, and baby kale, and serve with crusty ciabatta.
Calorie count: 598 kcal per serving
Protein: 22g
Fibre: 16.1g
For this punchy plant-based salad, you’ll tumble brown rice with sweet potato, coriander and a zingy chilli-lime dressing. Finish with a sprinkle of nuts and seeds – simply superb!
Calorie count: 543 kcal per serving
Protein: 21.6g
Fibre: 16.1g
This grain bowl is fresh and fibre-filled. Toss bulgur wheat, greens and onion – then top with butternut squash and a nutty miso-tahini dressing. A source of fibre with at least a third of your recommended daily intake.
Calorie count: 380 kcal per serving
Protein: 17.5g
Fibre: 12.5g
Chana masala translates simply to ‘chickpeas in mixed spices’ and our version has a tantalising mix of chilli, coriander, ginger, garam masala and turmeric. Served with our twist on a raita and naan bread. Under 600 calories.
Healthy Doesn’t Mean Hungry With A Gousto Recipe Box
Turns out that childhood rhyme is right – beans are fantastic for your heart, gut, energy, and the planet. Try adding a new variety to your meals this week to see how your body thanks you! The best part? Gousto makes switching up your routine easier (and tastier) than ever.
Starting from £3.09 per meal (not including delivery*), Gousto is here to help you stick to your health goals without getting bored of the same old soggy salads every week. Choose from our menu of up to 75+ recipes every week, with low calorie, plant-based, and coeliac-friendly options available. The best part? Your box comes with just the right amount of food, pre-portioned, with easy-to-follow cards so you can focus on cooking over prepping. Sign-up for your first box today!
*Not including delivery or any new customer introductory discount.