The Lean of the Bean: Why Beans are a Nutritional Powerhouse

Do you want to keep your body strong and functioning at its best? Looking for a single, affordable food that can help regulate blood sugar, support heart health, aid weight management, and even help reduce the risk of certain cancers?

Good news: that food is as humble as it is powerful—beans!

Beans (part of the broader legume family, which also includes lentils and peas) have nourished people around the world for centuries. Here’s why they’re still a superstar on modern tables—and why we love including them in so many of our hearty soup mixes at Frontier Soups.

Why Beans Belong on Every Table

1) Nutrient-Rich and Versatile
Beans are one of the rare plant foods that belong in both the “vegetable” and “protein” groups. They offer a wide array of nutrients—protein, complex carbohydrates, fiber, vitamins, and minerals.
Just one cup of cooked beans contains about 15 grams of protein—without the saturated fat found in many animal sources.

2) Packed with Healthy Carbs
Beans are high in complex carbohydrates, which digest slowly and help you feel fuller longer. That makes them a great ally for anyone watching their weight or managing hunger throughout the day.

3) Low Glycemic Index for Steady Energy
Beans release energy slowly into the bloodstream, helping stabilize blood sugar levels. This makes them especially helpful for people with diabetes or anyone looking to avoid spikes and crashes in energy.

4) Fiber Powerhouse
Beans are famously high in soluble fiber, which helps reduce cholesterol and supports gut health. In fact, studies show people who regularly eat beans can reduce their risk of heart disease by over 20%.
General recommendations suggest women over 19 aim for at least 25 grams of fiber daily, and men about 38 grams—and beans can help get you there deliciously.

5) Antioxidant-Rich
Beans are among the top antioxidant foods according to the USDA, with varieties like red kidney beans, pinto beans, black beans, and small red beans ranking especially high. Antioxidants protect cells from damage, support healthy aging, and may lower the risk of certain cancers.

6) Loaded with Key Nutrients
Beans deliver calcium, potassium, magnesium, folate, vitamin B6, and alpha-linolenic acid—nutrients linked to bone health, heart health, and cell protection. Fascinatingly, research has found Hispanic women—whose diets often include more beans—have a lower risk of breast cancer compared to white women, which some studies suggest may be due to their bean-rich diet.

Bean Lovers, Meet Our Bean-Heavy Soups

At Frontier Soups, we celebrate beans in many of our mixes. Here are a few customer favorites that bring the “lean of the bean” to your table:

• South of the Border Tortilla Soup – $8.49

  A zesty, Southwest-inspired favorite that’s always a crowd-pleaser.
  Ready in just 30 minutes, this mix brings bold Mexican-inspired spices together with quick-cooking black beans, bell peppers, and sweet corn. It’s an easy, flavorful way to bring the Southwest to your table.

• Arizona Sunset Enchilada Soup – $8.49

  Bold, sunset-worthy flavor with white beans and sweet potatoes.
  This rich, Southwest-style soup starts with navy beans, sweet potatoes, and diced peppers, seasoned with a warming blend of chili spices. It’s a hearty, satisfying meal that feels like a warm Arizona sunset in every bowl.

• Minnesota Heartland Eleven Bean Soup – $9.99

  The original Frontier Soups favorite—hearty, colorful, and perfect for gatherings.
  This classic blend includes eleven beans, peas, and lentils: lima, pinto, pink, great northern, black, light red kidney, yellow split pea, blackeye pea, green split pea, red lentil, and green lentil. Slow-simmered with kielbasa and chicken, it becomes a deeply comforting, crowd-pleasing meal.

• Vermont Farmhouse Apple, Sausage & Bean Soup – $9.99

  Rustic New England comfort with a twist.
  A colorful blend of red beans, navy beans, cranberry beans, and split peas pairs beautifully with sweet-tart apple and a hint of curry spice. Just add sausage for a cozy meal perfect for cool evenings.

These mixes make it easy to enjoy the benefits of beans—just add a few fresh ingredients and simmer.

The Bottom Line

Beans are budget-friendly, endlessly versatile, and scientifically proven to support good health. So the next time you’re meal planning, think of beans not just as an add-on—but as a featured ingredient that’s truly worth celebrating.

Disclaimer:
This blog post is for general informational purposes only and is not intended to provide medical advice. Always consult a qualified healthcare provider regarding any questions you may have about your health or a medical condition.