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The Best Bean

Which legume has the highest antioxidant content?

October 18, 2010 |
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Supplementary Info

The Best Bean, 4.6 out of 5 based on 7 ratings

Sources Cited

U.S. Department of Agriculture. Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods—2007. November 2007.

Acknowledgements

Transcript

Don’t get cocky though. There are many other magic beans out there. Chickpeas, split peas, lentils, kidney beans, and yellow split peas. This is what the graph looks like. Two of those in that list belong in the same antioxidant-packed class as black and pinto beans, but there are three loser legumes… Now Number 3… are those wonderful dark red kidney beans, but what’s #2?

Four left to choose from. Three of these are relative losers, but one of them is the number two most power-packed antioxidant legume on the planet. Chickpeas, split peas, lentils, or yellow split peas. Anyone sitting want to shout out any advice for our remaining contestants? Who say’s #2 is chickpeas? Who says it’s split peas? Who says lentils? Who says yellow split peas? Let’s see who’s right.

Everyone who said yellow split peas, “peas” sit down. Whoever said green split peas, also wrong. And finally, whoever said lentils you win! Lentils number 2; chickpeas number 7! Chickpeas are still super healthy but nothing compared to these superstars.

To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring watch the above video. This is just an approximation of the audio contributed by Dianne Moore.

To help out on the site please email volunteer@nutritionfacts.org

Dr. Michael Greger

Doctor's Note

Please feel free to post any ask-the-doctor type questions here in the comments section and I’d be happy to try to answer them. And check out "Beans, Beans, Good for Your Heart" to learn more about beans' beneficial effects. If you're worried about the gassiness of beans, check out my blogpost Clearing the Air. Also, there are 1,449 other subjects covered in the rest of my videos--please feel free to explore them as well!

For some context, please check out my associated blog post: The Best Foods: test your nutrition knowledge.

  • http://nutritionfacts.org/members/mgreger/ Michael Greger M.D.

    Please feel free to post any ask-the-doctor type questions here in the comments section and I’d be happy to try to answer them. And check out “Beans, Beans, Good for Your Heart” to learn more about beans’ beneficial effects. If you’re worried about the gassiness of beans, check out my blogpost Clearing the Air. Also, there are 1,449 other subjects covered in the rest of my videos–please feel free to explore them as well!

    • Alex

      Thank you for your wonderful site! Could you please say whether cooking beans in their soaking water is best, or dump the water. Thanks!

  • http://nutritionfacts.org/members/RohitMehta/ Rohit Mehta

    I’m allergic to every bean (I get the dangerous kind of hives) except for soy (white, or black), garbanzos, favas, peanuts and lentils. Could I be allergic to an antioxidant? Is there any way I can neutralize the allergenic component of these foods and safely eat vegan bean burritoes?

  • http://nutritionfacts.org/members/chelsea/ Chelsea

    Rohit: I believe that food allergies occur because of an intolerance to a specific amino acid (protein). You cannot neutralize this component of the food, unfortunately. There IS hope for you to enjoy a vegan burrito! I have used lentils as the bean filling and even pureed soybeans to get the same texture as the re-fried pinto beans. Add some veggies and salsa, and you’ll still be able to enjoy the vegan goodness of a burrito!

  • http://nutritionfacts.org/members/bpcveg/ BPC

    You can increase black bean consumption by making your own black bean hummus with the following recipe:

    Blend 2 cups of cooked black beans, 1/4 cup of tahini, 3 Tbsp lemon juice, 3 Tbsp olive oil, 2 minced garlic cloves, 1 tsp ground cumin and 1/2 tsp salt. Optionally, add some black pepper/cayenne to taste and garnish with parsley or cilantro.

  • Kpaddles

    Does this include red lentils as well as green lentils?

  • Michael Greger M.D.

    For some context, please check out my associated blog post The Best Foods: Test Your Nutrition Knowledge!

  • Bruce

    The topic states Best – here you are using antioxidants the key for all you judgements.
    I wonder if there are other things which must be considered in the makeup of these plants which should be considered to judge thier value in nutrician.

  • Han

    Hi Dr. Greger,

    Is there a risk of eating too much beans, particularly soy or black beans?

    I’ve substituted beans in place of most of the carbohydrates (bread/rice/oatmeal) in my diet. Per day, I eat 2 cups of dried beans (soaked/rinsed/pressure cooked):

    1lb (1 1/2 cup) of dried black beans
    1/2 cup of dried soybeans

    Is there any risk to eating this many beans?

  • lovestobevegan

    A tasty way to incorporate the bean with the most antioxidants
    and the apple highest in antioxidants; at least it was until this newest
    study (http://nutritionfacts.org/video/the-healthiest-apple/).

    Apple Chili

    -3 cups cooked black beans
    -1 large red onion, chopped
    -4 cloves garlic, minced
    -2 large organic red delicious apples, chopped
    -4 medium tomatoes, chopped or jar of tomatoes
    -½ cup water/homemade vegetable broth
    -1-2 tbsp chili powder
    -1 tsp oregano
    -1 tbsp cinnamon
    -½ tsp cayenne pepper
    -black pepper and sea salt
    -maple syrup to taste (optional)

    In a large pot sauté onion and garlic in a splash of water/broth until onions
    translucent. Add remainder of ingredients except salt and cook over low heat until apples thoroughly cooked. Season to taste with black pepper and sea salt.

    If you own a pressure cooker use 1 cup dry black beans (rinsed and sorted). Add all ingredients except salt to the pressure cooker and cook for approximately 15 minutes. Season to taste with black pepper and sea salt.

  • lovestobevegan

    Use this guilt-free, nutritious, and delicious dessert to incorporate
    the bean with the most antioxidants and the healthiest chocolate fix (http://nutritionfacts.org/video/healthiest-chocolate-fix/)
    into your diet.

    Black Bean Brownies

    -2 cups cooked black beans
    -1 large very ripe banana, mashed
    -½ tbsp vanilla extract
    -1/3 cup cacoa powder
    -pinch cayenne pepper
    -pinch sea salt

    Mash beans to desired consistency. Mash banana in a separate bowl and add to beans. Add vanilla and stir to combine. Stir in cacoa powder, cayenne pepper, and sea salt until thoroughly mixed. Spread mixture in a glass baking dish and cut into squares. No baking necessary.

  • Paul

    What about adzukis?

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