Beans Are a Health Win (World Pulses Day)
- Christopher Hendrickson
- Feb 9
- 4 min read
Every February 10, World Pulses Day celebrates beans, lentils, chickpeas, and peas. It’s a perfect moment to spotlight what truly matters most for our mission: beans are a powerhouse for human health, at home and in our cafeterias, and they’re a practical lever for nutrition security across our food environments.
Why beans belong on every plate (your health)
Beans deliver fiber, plant protein, and an array of vitamins, minerals, and phytochemicals that support heart health, steadier blood glucose, and a healthier gut microbiome.
In short: more beans → more fiber → better health outcomes.
Unlike many animal-based proteins, fiber-rich meals align with nutrition patterns tied to lower chronic disease risk. That’s why centering more meals around legumes (think black bean bowls, lentil pasta, chickpea salads) is a simple, evidence-aligned way to move daily eating toward better health.
Why beans belong on the menu (kids’ and school health)
The fiber gap is real, and it starts early. Up to 97% of children fall short on fiber, and U.S. kids, on average, consume only about half the recommended minimum.
Adding a fiber focus to school meals, prioritizing beans/legumes, 100% whole grains, fruits, and vegetables, supports children’s health and development today and helps build healthier patterns for tomorrow.
Our Focus on Fiber campaign recommends practical, measurable steps (like setting a minimum fiber target) so operators can boost access to high-fiber, kid-approved meals without sacrificing flexibility.
Beans use far fewer natural resources
Beans require a fraction of the land, water, and other inputs needed to produce the same amount of animal protein from cows.
According to a detailed study comparing plant and animal protein sources, producing one kilogram of edible protein from kidney beans used “18 times less land, 10 times less water, 9 times less fuel, 12 times less fertilizer and 10 times less pesticide than producing one kilogram of beef protein” (Sranacharoenpong et al).
These differences show that protein from beans is far more efficient and sustainable to produce.
Putting beans into our food environments (nutrition security)
Our food environments shape what we eat; when beans are easy to choose at places people eat, more people actually eat them, and health improves. That’s why we focus on sharing recipes and improving menus where people share meals together.
At home
Cooking at home feels easier when pantry staples do the heavy lifting. Our Fiber-Rich Meal Guide gathers simple, weeknight-friendly recipes like bean bowls, lentil pastas, sheet-pan chickpeas, and hearty soups, along with gentle swap ideas that let you prioritize plant proteins.
With make-ahead notes and short shopping lists, it stays realistic for busy days. Pick one dish that looks good, see how it fits, and let those small wins add up to more fiber and more flavor at your table.
At schools
Our Institutional Support program supports food service teams, provides hands-on help with menu analysis, recipe design, procurement, and marketing to bring more fiber-rich options like bean entrées and legume-packed sides onto the line. These changes can increase student participation and support community health, while keeping budgets in check.
Ready to act? Use our Food Service Guidelines to make sure plant-source proteins (beans, legumes, nuts, seeds) show up at least alongside animal proteins—ideally with one plant-protein entrée at every mealtime. Then implement step-by-step school toolkit actions (from scratch-cooked bean chili to hummus kits) to build momentum and student buy-in.
Resources for you
Ready-to-use tools: Explore our Resources hub to source products and build menus students love.
The Pulse Playbook: We’re excited to uplift The Pulse Playbook, a practical guide from Friends of the Earth, Beans is How, Bite (formerly Food for Climate League), and Healthy Kids, Happy Planet to help school nutrition teams add beans, lentils, and peas to delicious and nutritious school meals.
Choosing beans is one of the most reliable ways to improve health outcomes for individuals and communities while strengthening nutrition security across our food environments.
Follow Balanced on YouTube for World Pulses Day
How to add beans to your week (in 5 minutes)
Start with one meal: swap half the meat for beans in chili or tacos.
Keep canned beans on hand (rinse to reduce sodium).
Build a bowl: grain + beans + veg + sauce.
Blend into favorites: lentils in pasta sauce; chickpeas on salads.
Repeat what works next week.
FAQs
Are canned beans healthy? Yes. Choose low-sodium, rinse well, and you’ll keep the fiber and protein with less salt.
Will beans cause digestive issues? Start small, rinse canned beans, and increase gradually; fiber tolerance improves over time.
Do I need animal protein to make a “complete” protein? No, consuming varied plant foods across the day provides all essential amino acids.
How much should I eat? Aim for one bean-based meal a week to start, then build toward most days.
What kinds work best for kids? Familiar formats: tacos, quesadillas with refried beans, chili, pasta with lentils, hummus + veggies.
