{"id":21282,"date":"2026-07-27T13:59:40","date_gmt":"2026-07-27T12:59:40","guid":{"rendered":"https:\/\/www.gousto.co.uk\/blog\/?p=21282"},"modified":"2026-07-27T13:59:40","modified_gmt":"2026-07-27T12:59:40","slug":"why-beans-deserve-a-place-on-your-plate","status":"publish","type":"post","link":"https:\/\/www.gousto.co.uk\/blog\/why-beans-deserve-a-place-on-your-plate","title":{"rendered":"Why Beans Deserve A Place On Your Plate"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h1>Beans, Beans Are Good For Your Heart! Here\u2019s Why You Should Eat More of Them<\/h1>\n<p>You\u2019ve probably heard the childhood rhyme: \u201cBeans, beans are good for your heart\u2026\u201d and giggled at the punchline that follows. But what if the rhyme was onto something more than a joke?<\/p>\n<p>It turns out those humble tins knocking around at the back of your cupboard aren&#8217;t just <strong>budget-friendly pantry staples<\/strong>. They are <strong>nutritional powerhouses<\/strong> ready to give your <strong>gut, heart, and energy levels<\/strong> 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.[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2><strong>What Exactly Counts As A Bean Or Pulse<\/strong><\/h2>\n<p>Beans and pulses belong to the <strong>legume family<\/strong>, and we\u2019re talking about a brilliantly diverse crew:<\/p>\n<ul>\n<li><strong>Kidney beans<\/strong> &amp; <strong>black beans<\/strong> (the taco-night heroes)<\/li>\n<li><strong>Cannellini beans<\/strong> &amp;<strong>\u00a0butter beans<\/strong> (magical in stews)<\/li>\n<li><strong>Lentils<\/strong>,<strong> chickpeas<\/strong>, <strong>split peas<\/strong>\u00a0and <strong>black-eyed beans<\/strong> (sprinkle on salads)<\/li>\n<\/ul>\n<p>According to the <a href=\"https:\/\/www.nhs.uk\/live-well\/eat-well\/5-a-day\/5-a-day-what-counts\/\" target=\"_blank\" rel=\"noopener\">NHS<\/a>, an <strong>80g serving<\/strong> (around three heaped tablespoons) counts as <strong>one of your five a day<\/strong>, but only once per day. That doesn&#8217;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.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2><strong>The Ultimate Fibre Fix<\/strong><\/h2>\n<p>Most of us in the UK only get around<strong> <a href=\"https:\/\/www.nhs.uk\/live-well\/eat-well\/digestive-health\/how-to-get-more-fibre-into-your-diet\/\" target=\"_blank\" rel=\"noopener\">20g of fibre<\/a>\u00a0a day <\/strong>&#8211; well below the recommended 30g target. Beans are an easy fix: A portion of beans (80g, usually around three heaped tablespoons) gives you around <strong>3-5g of fibre<\/strong>.<\/p>\n<p>Fibre isn\u2019t 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 &#8211; the bustling community of good bacteria in your gut, producing short-chain fatty acids that <strong>reduce inflammation<\/strong>,<strong> improve digestion<\/strong>, and <a href=\"https:\/\/www.nhs.uk\/live-well\/eat-well\/digestive-health\/how-to-get-more-fibre-into-your-diet\/\" target=\"_blank\" rel=\"noopener\">is even associated with<strong> lower risk of stroke, type 2 diabetes and bowel cancer<\/strong><\/a>.[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<\/p>\n<h3>Want To Learn More About Fibre?<\/h3>\n<p>[\/vc_column_text][vc_column_text css=&#8221;&#8221;]Fancy learning more about Fibre? Why not check out our latest <strong><a href=\"https:\/\/www.gousto.co.uk\/blog\/how-to-eat-more-fibre\">fibre blog<\/a><\/strong> for a deeper dive and some top tips to keep those gut bugs happy![\/vc_column_text][vc_single_image image=&#8221;20561&#8243; img_size=&#8221;Large&#8221; css=&#8221;&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2><strong>Protein: Not Just For Meat-Eaters<\/strong><\/h2>\n<p>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.<\/p>\n<p>Unlike other protein sources, beans are naturally <strong><a href=\"https:\/\/www.nhs.uk\/live-well\/eat-well\/food-guidelines-and-food-labels\/the-eatwell-guide\/\" target=\"_blank\" rel=\"noopener\">low in fat but high in fibre &amp; vitamins<\/a><\/strong>, meaning you\u2019re getting far more than just protein in every mouthful. Protein helps keep us <strong>satisfied after meals<\/strong>, while fibre <strong>slows digestion<\/strong> and <strong>supports healthy gut bacteria<\/strong>.<\/p>\n<p>Whether you&#8217;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.[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<\/p>\n<h3><a href=\"https:\/\/www.gousto.co.uk\/cookbook\/vegan-recipes\/tofu-nuggets-bbq-beans-wedges\"><b>Crispy Tofu Nuggets With BBQ Beans And Wedges<\/b><\/a><\/h3>\n<p>[\/vc_column_text][vc_single_image image=&#8221;21293&#8243; img_size=&#8221;Large&#8221; css=&#8221;&#8221;][vc_column_text css=&#8221;&#8221;]<b>Calorie count<\/b>: 628 kcal per serving<\/p>\n<p><b>Protein<\/b>: 36.9g<\/p>\n<p><b>Fibre: <\/b>14.6g<\/p>\n<p>Have you ever tried making your own BBQ beans? Why not give this plant-based take on nuggets a go! Both protein-rich &amp; 1\/3 of your recommended daily fibre intake![\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2><b>Heart Health &amp; Blood Sugar Support<\/b><\/h2>\n<p>The rhyme got one thing right: beans really are <strong>heart-friendly<\/strong>. They are loaded with <strong>soluble fibre<\/strong>, which acts like a tiny magnet in your digestive system, binding to &#8220;bad&#8221; 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 <a href=\"https:\/\/assets.publishing.service.gov.uk\/media\/5a7f7cc3ed915d74e622ac2a\/SACN_Carbohydrates_and_Health.pdf\" target=\"_blank\" rel=\"noopener\">cardiovascular disease <\/a>or suffer a stroke! Beans are also packed with <strong>potassium<\/strong> and <strong>magnesium<\/strong>, minerals which also help keep your blood pressure healthy.<\/p>\n<p>As if they couldn\u2019t get any better, beans also have a<strong> low glycaemic index<\/strong>. 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.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2><b>Meals That Don\u2019t Cost The Earth<\/b><\/h2>\n<p>Swapping out a meat-heavy meal for a bean-based alternative isn&#8217;t just brilliant for your body; it\u2019s a massive <strong>win for the planet<\/strong>.<\/p>\n<p>Producing pulses requires significantly fewer environmental resources than livestock. Research from the <a href=\"https:\/\/foodfoundation.org.uk\/sites\/default\/files\/2025-10\/TFF_Beans%20Facts_DIGITAL.pdf\" target=\"_blank\" rel=\"noopener\">UK&#8217;s Food Foundation<\/a> highlights that pulses, beans and lentils are among the <strong>most sustainable<\/strong> sources of protein available, producing far fewer greenhouse gas emissions than beef and lamb while still providing valuable nutrients.<\/p>\n<p>This means that swapping some meat-based meals for bean-based alternatives can help <strong>reduce the environmental impact<\/strong> of your diet without sacrificing nutrition.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2><strong>Easy Ways To Eat More Beans and Pulses<\/strong><\/h2>\n<h3><strong>How To Sneak Beans Onto Your Plate<\/strong><\/h3>\n<p>No restrictions here &#8211; it&#8217;s all about what you can add to your favourite dishes to upgrade them:<\/p>\n<ul>\n<li><b>The 50\/50 Swap:<\/b> Replace half the beef mince in your sizzling bolognese or chilli with rich green lentils.<\/li>\n<li><b>The Crunch Factor:<\/b> Toss chickpeas in olive oil, sea salt, and smoked paprika, then roast until crispy for the ultimate snack or salad topper.<\/li>\n<li><b>The Stew Upgrade:<\/b> Plump up curries and broths with a tin of velvety butter beans (they absorb flavours like an absolute dream).<\/li>\n<li><b>The Spread:<\/b> Smear creamy hummus onto your lunchtime toast instead of standard mayo.<\/li>\n<\/ul>\n<h3><strong>Need Some Tea Time Inspo?\u00a0<\/strong><\/h3>\n<p>Ready to get cooking? Here are five mouth-watering, chef-created dinners that put pulses firmly in the spotlight:[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<\/p>\n<h3><a href=\"https:\/\/www.gousto.co.uk\/cookbook\/vegetarian-recipes\/greek-bean-stew-with-feta-baby-kale\"><b>Greek Bean Stew With Feta &amp; Baby Kale<\/b><\/a><\/h3>\n<p>[\/vc_column_text][vc_single_image image=&#8221;21294&#8243; img_size=&#8221;Large&#8221; css=&#8221;&#8221;][vc_column_text css=&#8221;&#8221;]<b>Calorie count<\/b>: 650 kcal per serving<\/p>\n<p><b>Protein<\/b>: 28.3g<\/p>\n<p><b>Fibre:<\/b> 11.2g<\/p>\n<p>An easy, wholesome Greek bean stew that&#8217;s ready in minutes. You&#8217;ll pack it with flavour from tender herbs, butter beans, cherry tomatoes, and baby kale, and serve with crusty ciabatta.[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<\/p>\n<h3><a href=\"https:\/\/www.gousto.co.uk\/cookbook\/vegetarian-recipes\/chilli-lime-sweet-potato-rice-salad\"><b>Chilli Lime Sweet Potato &amp; Rice Salad<\/b><\/a><\/h3>\n<p>[\/vc_column_text][vc_single_image image=&#8221;21292&#8243; img_size=&#8221;Large&#8221; css=&#8221;&#8221;][vc_column_text css=&#8221;&#8221;]<b>Calorie count: <\/b>598 kcal per serving<\/p>\n<p><b>Protein: <\/b>22g<\/p>\n<p><b>Fibre: <\/b>16.1g<\/p>\n<p>For this punchy plant-based salad, you&#8217;ll tumble brown rice with sweet potato, coriander and a zingy chilli-lime dressing. Finish with a sprinkle of nuts and seeds &#8211; simply superb![\/vc_column_text][vc_column_text css=&#8221;&#8221;]<\/p>\n<h3><a href=\"https:\/\/www.gousto.co.uk\/cookbook\/vegan-recipes\/roasted-squash-grain-bowl-miso-tahini-dressing\"><b>Roasted Butternut Squash Grain Bowl With Miso Dressing<\/b><\/a><\/h3>\n<p>[\/vc_column_text][vc_single_image image=&#8221;21295&#8243; img_size=&#8221;Large&#8221; css=&#8221;&#8221;][vc_column_text css=&#8221;&#8221;]<b>Calorie count: <\/b>543 kcal per serving<\/p>\n<p><b>Protein: <\/b>21.6g<\/p>\n<p><b>Fibre: <\/b>16.1g<\/p>\n<p>This grain bowl is fresh and fibre-filled. Toss bulgur wheat, greens and onion \u2013 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.[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<\/p>\n<h3><a href=\"https:\/\/www.gousto.co.uk\/cookbook\/vegetarian-recipes\/chana-masala-mint-raita-naan\"><b>Chana Masala With Mint Raita And Naan<\/b><\/a><\/h3>\n<p>[\/vc_column_text][vc_single_image image=&#8221;21291&#8243; img_size=&#8221;Large&#8221; css=&#8221;&#8221;][vc_column_text css=&#8221;&#8221;]<b>Calorie count: <\/b>380 kcal per serving<\/p>\n<p><b>Protein: <\/b>17.5g<\/p>\n<p><b>Fibre: <\/b>12.5g<\/p>\n<p>Chana masala translates simply to &#8216;chickpeas in mixed spices&#8217; 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.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2><b>Healthy Doesn\u2019t Mean Hungry With A Gousto Recipe Box<\/b><\/h2>\n<p>Turns out that childhood rhyme is right &#8211; 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? <b>Gousto<\/b> makes switching up your routine easier (and tastier) than ever.<\/p>\n<p>Starting from <strong><a href=\"https:\/\/www.gousto.co.uk\/box-prices\">\u00a33.09 per <\/a>meal<\/strong> (not including delivery*), Gousto is here to help you stick to your <strong>health goals<\/strong> without getting bored of the same old soggy salads every week. Choose from our <a href=\"https:\/\/www.gousto.co.uk\/menu\">menu<\/a> of up to <strong>75+ recipes every week<\/strong>, with <a href=\"https:\/\/www.gousto.co.uk\/cookbook\/low-calorie-recipes\">low calorie<\/a>, 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. <a href=\"https:\/\/www.gousto.co.uk\/box-prices\">Sign-up<\/a> for your first box today!<\/p>\n<p>*Not including delivery or any new customer introductory discount.[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>[vc_row][vc_column][vc_column_text css=&#8221;&#8221;] Beans, Beans Are Good For Your Heart! Here\u2019s Why You Should Eat More of Them You\u2019ve probably heard the childhood rhyme: \u201cBeans, beans are good for your heart\u2026\u201d 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 &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/www.gousto.co.uk\/blog\/why-beans-deserve-a-place-on-your-plate\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;Why Beans Deserve A Place On Your Plate&#8221;<\/span><\/a><\/p>\n","protected":false},"author":106,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_lmt_disableupdate":"no","_lmt_disable":"no","footnotes":""},"categories":[990,1044,1066,1094],"tags":[593,612,1069,1070,1111,1112,1113],"class_list":["post-21282","post","type-post","status-publish","format-standard","hentry","category-sustainability-planet","category-healthy-eating","category-nutrition-hub","category-gut-health","tag-plant-based-food","tag-healthy","tag-fibre","tag-gut-health","tag-beans","tag-pulses","tag-plant-points"],"acf":[],"featured_image_src":null,"author_info":{"display_name":"Minnie Hallam","author_link":"https:\/\/www.gousto.co.uk\/blog\/author\/minniehallam"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.9 (Yoast SEO v27.9) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Why Beans Deserve A Place On Your Plate | Gousto Blog<\/title>\n<meta name=\"description\" content=\"Discover how bean benefits can transform your diet. 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