From the Guidelines
Beans are arguably the single healthiest and most nutritionally dense food besides spirulina, kale, beef liver, sardines, and eggs, due to their high levels of dietary fiber, potassium, magnesium, and vitamins A, C, and K, while being low in cost and calories. According to a study published in Advances in Nutrition 1, beans were found to have the lowest cost per 10% DV for potassium and fiber, making them an excellent choice for those looking to increase their nutrient intake while keeping costs low. The study also found that beans, white potatoes, sweet potatoes, and carrots provided the best nutritional value, with beans scoring the highest in terms of affordability and nutritional density.
Some of the key nutrients found in beans include:
- Dietary fiber: essential for healthy digestion and bowel function
- Potassium: important for maintaining healthy blood pressure and promoting bone health
- Magnesium: plays a crucial role in energy production, nerve function, and muscle relaxation
- Vitamins A, C, and K: important for immune function, collagen production, and blood clotting
In addition to their high nutrient content, beans are also low in calories and rich in complex carbohydrates, making them an excellent choice for those looking to manage their weight or improve their overall health. As recommended by the American Heart Association 1, beans are a key component of a healthy dietary pattern, providing essential nutrients and promoting overall health and well-being.
To incorporate beans into your diet, aim to consume 1-2 cups of cooked beans per day, either as a main dish or as a supplement to other meals. Some examples of healthy bean-based dishes include:
- Bean salads with mixed vegetables and whole grains
- Bean soups with lean proteins and vegetables
- Bean-based stir-fries with mixed vegetables and whole grains
- Bean tacos with lean proteins, vegetables, and whole grains
Overall, beans are an excellent choice for those looking to improve their overall health and well-being, due to their high nutrient content, low cost, and versatility in cooking.
From the Research
Nutritionally Dense Foods
- The question asks for the single healthiest, most nutritionally dense food besides spirulina, kale, beef liver, sardines, and eggs.
- Based on the available evidence, sweet potato is a strong candidate for the most nutritionally dense food due to its high content of sugars, slow digestible/resistant starch, vitamins, minerals, bioactive proteins and lipids, carotenoids, polyphenols, ascorbic acid, alkaloids, coumarins, and saponins 2.
- Sweet potato has been shown to have various health benefits, including the prevention of certain types of cancers and cardiovascular disorders, due to its rich phytochemical content 2.
Comparison with Other Foods
- While spirulina is known for its high nutritional value, including its high iron availability 3, sweet potato has been identified as a feasible option to address vitamin A deficiency, particularly in regions where it is not commonly consumed 4.
- The nutritional quality of sweet potato makes it an attractive alternative to other nutrient-dense foods, and its incorporation into the food system could have significant health benefits 4.
- In comparison to spirulina, which has been shown to have a positive effect on vitamin A status in healthy women 5, sweet potato has a broader range of essential nutrients and phytochemicals, making it a strong candidate for the most nutritionally dense food.