If you’ve seen videos of bowls overflowing with beans on social media, you’ve likely encountered ‘BeanTok’: a trend promoting high daily legume intake. The trend is simple: eat more beans to feel better, improve digestion and boost overall wellness, aiming for about two cups of beans per day.
What the Science Says
Beans provide plant protein, dietary fibre, vitamins, minerals and natural phytonutrients. Regular consumption is linked with improved cholesterol levels, better blood glucose regulation, stable energy, higher satiety and a healthier gut1.
Contrary to the large servings shown on BeanTok, research shows that moderate, consistent intake is effective for health. In fact, as little as 50 grams of legumes per day (¼–½ cup cooked) can reduce the risk of heart disease, which is a much more achievable target2.
How You Can Embrace BeanTok in a Balanced Way
Beans are great for gut health, but increasing your intake too quickly can cause temporary discomfort. Start small and gradually increase the amount you eat so your body has time to adjust. Rinsing canned beans well and soaking dried beans before cooking can also make them easier to digest.
Try to include a mix of legumes in your meals and gradually increase your portions. Pair them with whole grains, vegetables and healthy fats for a more balanced way of eating.
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References
- Polak, R., Phillips, E. M., & Campbell, A. (2015). Legumes: Health Benefits and Culinary Approaches to Increase Intake. Clinical diabetes : a publication of the American Diabetes Association, 33(4), 198–205. https://doi.org/10.2337/diaclin.33.4.198
- Abdullah, M. M. H., Hughes, J., & Grafenauer, S. (2022). Legume Intake Is Associated with Potential Savings in Coronary Heart Disease-Related Health Care Costs in Australia. Nutrients, 14(14), 2912. https://doi.org/10.3390/nu14142912