Beans, often appreciated for their high fiber, vitamins, and minerals, share some characteristics with vegetables. However, they belong to a unique category of plant foods known as legumes (dal in India). Many individuals across various cultures, including those in Australia and Japan, incorporate beans into their diets due to their delicious flavor and impressive nutritional profile. What often creates confusion is the specific food group classification of beans.

Similar to vegetables, beans are packed with fiber, vitamins, minerals, and phytonutrients that greatly contribute to overall health. Yet, what sets beans apart from most vegetables is their remarkable capacity to provide a significant amount of plant-based protein. This article aims to clarify whether beans should be regarded as vegetables or classified under a different category altogether.

Understanding Beans as Legumes

From a botanical standpoint, beans fall into a category of plant foods recognized as legumes. These legumes belong to the flowering plant family known as Fabaceae, or Leguminosae, characterized by their unique ability to produce fruits and seeds encased within a pod.

Due to their distinct nutritional profile, legumes are often regarded as a separate food group, though they are frequently grouped alongside other plant-based foods such as vegetables. The term "bean" specifically refers to one subgroup of legume seeds, with additional categories encompassing lentils, lupins, and peanuts.

Among the most popular varieties of beans are:

• Common beans: including kidney (rajma), pinto, white, and navy beans
• Soybeans: such as edamame, along with products like tofu and soy milk
• Chickpeas: known as garbanzo (chana) beans, often utilized in dishes like hummus
• Peas: consisting of green, split-green, and split-yellow varieties

Beans are celebrated as nutrient-rich plant foods within the legume family. Some of the most widely consumed beans are kidney beans, navy beans, soybeans, and chickpeas, which are enjoyed in various culinary traditions across the globe.

Often Misunderstood as Vegetables

Beans, often mistaken for vegetables, are celebrated for their impressive nutritional profile, providing an abundance of protein, vitamins, minerals, and carbohydrates, which include both soluble and insoluble forms of fiber.

To give you an idea of their nutrient density, here’s the breakdown for a typical 100-gram serving of cooked black beans:

• Calories: 132
• Carbohydrates: 24 grams
• Protein: 9 grams
• Fat: 0.5 grams
• Fiber: 6 grams
• Folate: 34% of the Daily Value (DV)
• Potassium: 6% of the DV
• Phosphorus: 10% of the DV
• Magnesium: 14% of the DV
• Iron: 10% of the DV

The precise nutritional composition of beans can fluctuate based on the specific variety and the soil conditions in which they thrive; however, they generally stand out for their high levels of folate, iron, magnesium, fiber, and protein. Similar to many vegetables, beans are abundant in plant compounds referred to as phytonutrients, which are believed to play a role in reducing the risk of chronic diseases. Studies suggest that incorporating beans and other pulses into your diet can greatly enhance your overall dietary quality.

Given their robust nutrient profile and elevated fiber content, beans and other legumes are typically included in the vegetable food group. They may also fall under the category of “starchy vegetables,” akin to potatoes and squash, due to their comparatively higher starch levels. Beans are not only nutrient-dense but also packed with fiber and starch. Therefore, they are frequently regarded as part of the vegetable food group and can be classified as a “starchy vegetable,” alongside potatoes and squash.

Part of the Protein Food Group

One of the most distinctive nutritional attributes of beans is their remarkable protein content. Unlike many other vegetables, beans are frequently categorized as belonging to the protein food group as well. They serve as a favored replacement for meat and other animal-derived protein sources, especially in vegetarian and vegan diets. Furthermore, beans represent one of the most cost-effective sources of protein, rendering them an essential part of the global food supply.

The United States Department of Agriculture (USDA) recognizes beans as belonging to both the vegetable and protein food groups. When beans are consumed for protein, approximately 1/4 cup (43 grams) of beans is equivalent to about 1 ounce (28 grams) of meat or other animal-based protein sources. While beans are generally considered a lesser quality protein source compared to animal proteins, due to their deficiency in one or more essential amino acids, they still play a crucial role in dietary protein intake.

This implies that in order to fulfill your daily amino acid and protein requirements, you may need to consume a greater number of servings of beans in conjunction with other plant-based protein sources. Nevertheless, beans are included in the protein food group because they provide a substantial quantity of amino acids and are commonly utilized as a meat alternative in vegetarian and vegan dietary practices.

The Bottom Line

Although beans are categorized as a distinct food group known as legumes, they share many similarities with vegetables, particularly due to their impressive content of dietary fiber, vitamins, minerals, and health-boosting phytonutrients. In addition, beans stand out from most vegetables because they are also a significant source of protein. In essence, beans can be classified as legumes, protein sources, or vegetables, depending on the perspective you adopt. Regardless of their classification, incorporating beans and other legumes into your daily meals can greatly enhance your overall health and contribute to a well-rounded, nutritious diet.