Beans: the unsung heroes of health, budget, and sustainability

Did you know that diets that are low in legumes are associated with up to 9,000 Premature deaths in the UK each year? And did you also know that on average, beans cost 4.5 times less than other plant based alternatives? 

This week The Food Foundation has released a report on the amazing benefits of beans, from our health, to the planet and our pockets. In this blog post we’re going to explore the findings from the report and give beans the spotlight they deserve. 

Nutritional benefits

Despite their incredible benefits, bean consumption in the UK remains surprisingly low, with the average person eating just one portion per week. This is despite all the major health organisations, including The British Heart Foundation, World Cancer Research Fund (WCRF) and Diabetes UK, all highlighting beans as a key part of a balanced diet that can help lower the risk of heart disease, cancer, and diabetes.

It’s no coincidence that beans play a big part in many of the world’s healthiest eating patterns, from the Mediterranean diet to plant-based lifestyles.

Beans truly are small but mighty when it comes to nutrition. They pack a powerful punch of plant-based protein, and are one of the few plant foods that provides significant amounts of the essential amino acid lysine, which amongst other functions plays a key role in supporting calcium absorption and collagen formation. This makes them an excellent choice for vegetarians, vegans, and anyone looking to reduce their meat intake. 

Beyond protein, they’re loaded with dietary fibre, which helps keep you full longer, supports gut health, and stabilises blood sugar levels. They’re also naturally low in salt, saturated fat and are cholesterol free. 

On top of this they’re also rich in iron, B vitamins, and antioxidants, all essential for energy, immunity, and overall wellbeing. So they really are all round little nutritional powerhouses!

Beans: affordable, accessible, and versatile

One of the best things about beans is that they’re incredibly budget-friendly. Whether you buy them dried or canned, beans are consistently one of the cheapest sources of protein available. 

For example, 500g of dried beans can cost as little as £1.50 and provide multiple servings, making them far more cost-effective than meat or dairy. 

Even canned beans, which are pre-cooked for convenience, are still very budget friendly and often cost as little as 50p per tin. 

In addition to this, beans also have a very long shelf life. Dried beans can last for years in a cupboard when stored properly and canned beans have long expiration dates and are ready to use straight from the can. This makes them an excellent staple to keep in the cupboard whenever you're in a pinch.

Another strength of beans is their versatility. They seamlessly fit into countless cuisines, from Mexican dishes, Indian chickpea curries to Mediterranean lentil salads. Whether you follow a vegetarian, vegan, or omnivorous diet, beans can complement your meals, adding protein, fiber, and texture without breaking the bank.

To put it in perspective: on a per-protein basis, beans often cost a fraction of beef, chicken, or cheese. For example:

• 100g of cooked black beans provides around 9g of protein for roughly 15–20p

• 100g of cooked chicken breast provides around 30g of protein for about £1–£1.50

This makes beans not just a smart nutritional choice, but also a smart financial choice, especially for families, students, or anyone looking to eat well on a budget.

Environmental impact

Beyond being good for your body and your bank balance, beans are an excellent protein source for the environment. 

Compared to animal-based proteins like beef or pork, beans require a considerable amount less of water and land to produce. 

To put it in perspective, producing a kilogram of beef can use more than 15,000 litres of water, whereas beans need only a fraction of that, at around 100 litres per kilogram.

Beans and other legumes also naturally enrich the soil. Through a process called nitrogen fixation, their roots convert atmospheric nitrogen into a form plants can use. This reduces the need for synthetic fertilizers, which use a lot of energy to produce and can pollute waterways. Healthier soil also supports biodiversity and increases the resilience of farms to climate change.

With our current food system causing a detrimental effect on wildlife and climate change, increasing beans in our diets could play a key role in a more sustainable food production and a healthier planet. Livestock farming is one of the largest contributors to methane and CO₂ emissions globally, so swapping a portion of meat for beans can make a meaningful impact. 

How to add more beans to your meals

For most of us, beans are something we have on the side of a fry up or on a jacket potato, but there really are so many different types of beans and ways you can enjoy them. 

The key is to think of beans as a flexible ingredient rather than a “side dish”. Once you start experimenting, you’ll find endless ways to include them in breakfast, lunch, dinner, and your snacks.

And it doesn’t have to be complicated, these versatile little powerhouses can fit into almost any meal. Here are some simple and practical ways to boost your bean intake:

1. Toss Them in Salads
Sprinkle black beans, kidney beans, or chickpeas on top of leafy greens or grain bowls. They add texture, protein, and fiber, turning a simple salad into a filling, nutrient-packed meal. For a Mediterranean twist, mix in some chickpeas, cherry tomatoes, cucumber, and a light olive oil dressing.

2. Swap Half the Meat
You don’t have to give up meat entirely. Try replacing half of the meat in your favorite recipes with beans. For example, mix lentils with ground turkey for tacos, or add kidney beans to chili. This lowers saturated fat and adds a boost of fibre, while keeping your dishes hearty and satisfying.

3. Soups, Stews, and Curries
Beans work perfectly in soups and stews. Lentil soup, black bean chili, or chickpea curry are easy to make in large batches, freeze well, and taste even better the next day.

4. Snack Smart
Beans make delicious snacks too! Roast chickpeas with a pinch of salt, paprika, or cinnamon for a crunchy treat. Or whip up some hummus for dipping veggies or spreading on toast. They’re the perfect tasty and nutrient-dense snack

5. Keep It Simple
If you’re short on time, canned beans are your best friend. Give them a quick rinse and you’re ready to toss them into pasta, salads, or curries. Dried beans are just as easy if you batch-cook and store them in the fridge or freezer.

Final thoughts 

Adding beans to your diet is a small change that can create a big impact on our diets, the planet and our pockets .Start simple and try incorporating one bean-based meal into your week, whether it’s a hearty lentil soup, a chickpea salad, or a black bean taco. You might be surprised at how easy, delicious, and satisfying it is. Check out The Food Foundations most recent report to find out more information on just how amazing beans really are.