The USDA Say It’s Time to Replace Meat With Beans — Here’s Why

Beans and legumes aren’t go-to foods for many Americans, but a panel of top dietitians is hoping to change that. A new report from an advisory committee to the United States Department of Agriculture (USDA) suggests tweaking the Dietary Guidelines for Americans to recommend that people have at least 2.5 cups of beans and lentils a week.

The committee doesn’t just suggest having more beans and lentils — it recommends using them to replace how much red and processed meats you have. In fact, the report proposes reordering the recommendations of protein sources to include beans, peas, and lentils first, followed by nuts, seeds, and soy products. After that, the committee suggests mentioning seafood and meats, poultry, and eggs.

The Dietary Guidelines for Americans, which were first published in 1980, provide advice on what to eat and drink to meet nutritional needs and prevent disease. The recommendation to get protein from plants first is a big shift — and the first time this suggestion has been made. These recommendations are for the 2025 Dietary Guidelines, which is planned for release in late 2025.

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But while the current recommendation is that Americans have 1.5 cups of beans and legumes a week, most Americans aren’t even hitting that goal.

These are just suggestions at this point, but they raise a lot of questions about why there’s such a push to eat more beans and legumes lately. Here’s what three dietitians want you to know.

Why should you eat more beans and legumes?

The report suggests a major shift in how Americans get their protein, and dietitians say there are plenty of reasons to follow this trend.

“Beans are packed with beneficial nutrients, such as protein, fiber, folate, and antioxidants, all of which have been associated with numerous health benefits,” says Keri Gans, MS, RD, author of The Small Change Diet. Research on fiber shows that it can help support good digestive health and play a role in weight management, Gans points out. “Polyphenols, the antioxidant compound found in beans, have anti-inflammatory benefits that may help decrease the risk for heart disease and certain cancers,” she adds.

Beans, which are a type of pulse, are also “nutrient-dense foods,” says Christy Brissette, MS, RD, owner of 80 Twenty Nutrition. Pulses contain soluble fiber, which can help lower levels of LDL (aka “bad”) cholesterol and help with blood sugar management, she says. “Pulses also contain resistant starch, a type of prebiotic fiber that promotes the diversity of the gut microbiome,” Brissette adds.

Beans are a good source of protein from plant sources, and are often more affordable than animal sources, says Jessica Cording, MS, RD, author of The Little Book of Game-Changers. 

Which beans and legumes are best?

Each bean and legume has its own unique benefits, so Brissette says there’s no need to focus on just one. “Mix it up,” she says. Gans agrees. “The ‘best’ beans are those you like and are willing to eat on a regular basis,” she says.

Given how few people eat beans on a regular basis, here’s a quick nutritional breakdown on some of the more popular choices:

Cording just recommends focusing on how your beans and lentils are prepared. “There’s a big difference between cooked black beans vs. refried black beans that have a lot of other ingredients added to them and may not be as health-promoting,” she says.

How to add more beans and lentils to your diet

Dietitians say there are plenty of ways to incorporate more pulses into your diet.

“Chickpeas can be added to a mixed green salad, soup, or stew. They can also be roasted and enjoyed as an easy grab-n-go snack,” Gans says. She also suggests using kidney beans in chili, stews, and cold salads.

“White beans can be sauteed with garlic and olive oil, tossed with broccoli rabe and pasta, and sprinkled with parmesan cheese,” Gans says. “Black beans are great mixed with rice, as a stand-alone soup, or used to replace half the ground beef needed for a bolognese sauce. Soybeans are another great option, bought already roasted for a healthy snack.”

Hummus is another way to get more pulses in your life, Brissette points out. If you’re intimidated by cooking beans, she says that canned options are also great. “Compare the brands' labels and choose the one with the least amount of added sodium,” she suggests.

But despite all the perks of having more beans and lentils, Cording stresses that they’re not for everyone. “There are some people who just don’t tolerate beans very well—they contribute to gas and abdominal discomfort,” she says. “If you don’t do well with beans, don’t make yourself miserable by eating a food that doesn’t love you back.”

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