Everything You Need to Know About Beans

Kristina LaRue, RD, CSSD, LDN
by Kristina LaRue, RD, CSSD, LDN
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Not only are plant-based protein sources versatile and delicious, but they’re also great for fueling weight loss. In particular, beans are a cost-effective way to amp your protein and fiber intake.

Here, a look at the nutrition benefits and how to use the popular ingredient:



One common complaint about vegetarian or vegan diets (especially for weight loss or athletes), is it’s hard to get enough protein. However, one cup of beans contains 15 grams of protein and 1.2 grams of the muscle-building amino acid leucine. Many studies show that 2–2.5 grams of leucine is needed to trigger muscle-protein synthesis. Thus, vegetarians can aim to eat a cup of beans in combination with other whole grains, nuts and seeds and easily achieve adequate protein needed for post-workout recoveryweight loss and overall wellness.


Fiber is an important nutrient that has been shown to reduce bad cholesterol and contribute to satiety. Women and men need 25 and 38 grams per day, respectively, which is why beans can be a great high-fiber addition to a well-balanced diet.


Beans contain prebiotics, which the good bacteria in the gut feed on. This is important because gut health is linked to weight loss and a healthy immune system.

About the Author

Kristina LaRue, RD, CSSD, LDN
Kristina LaRue, RD, CSSD, LDN

Kristina is a board certified sports dietitian located in Orlando, Florida where she specializes in intuitive and mindful eating. She is the author of the food and nutrition blog, Love & Zest where she shares {mostly} healthy recipes with simple ingredients that are meant for real life. As a new mom, she knows that eating well and living an active lifestyle isn’t always easy… but it’s always worth it!! Kristina loves spending time outdoors with her family, sweaty workouts, and a good cup of coffee. Get in touch with her for one-on-one nutrition coaching (virtually or in person), or connect with her on PinterestInstagramFacebook  and YouTube.


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