Duo..

Beans could be nature's perfect food. These little powerhouses are packed with vitamins, minerals and phytochemicals, according to 2021 research in Nutrients. 

But what really takes them to the next level is their unique combo of plant protein and fiber. At the same time, beans contain little, if any, saturated fat, and they are cholesterol-free, per the US Dry Bean Council. 

Beans' magical duo of protein and fiber has multiple benefits, including weight control. 

"Getting more of these nutrients in your diet promotes satiety and helps keep you fuller for longer periods," says Yanni Papanikolaou, M.P.H., a nutrition researcher and president of Nutritional Strategies, Inc. 

"Accumulating evidence suggests that people who eat higher amounts of protein and fiber also have healthier BMIs," he says. Most recently, a 2023 Nutrients study of 15,185 people found that, over the course of a decade, bean eaters gained less weight–and belly fat–compared to people who didn't eat beans.