Chili is a hearty soup or stew thatâs quite unique. There are many different recipes and variations of ingredients. Â.
There seems to be a different chili recipe for every mom, so the chili you know and love may not be the same as everyone else’s. But everyone agrees on one thing: chili is one of America’s favorite comfort foods. In fact, the fourth Thursday of February is National Chili Day because of this.
Some historians think that chili was first made in Texas, where Spanish, Mexican, and Native American people lived at the time. Others say that it was created in other places, but no one knows for sure when or how it started. Â.
That time, it was a stew with meat and chili peppers. It was called “chili con carne,” which in English means “chili peppers with meat.” Western settlers and cowboys liked it more and more, and it was the star dish at the 1893 World’s Columbian Exposition in Chicago.
During this time, chili was very popular in San Antonio, Texas. The recipe from that city became kind of the standard until chili became popular all over the country. What does chili taste like? Texans today think chili should only have meat, spices, and chili peppers. However, many modern recipes also call for beans, veggies, and even noodles thrown in. At chili cook-offs across the US, youâll see recipes with all kinds of ground meat, including:
Other recipes are completely vegetarian or vegan and use veggies and a number of different legumes.Â
Chili beans are a tasty and nutritious ingredient that can be added to chili and many other dishes. But are chili beans actually good for you? The short answer is yes! Chili beans provide a variety of health benefits and can be part of a healthy, balanced diet.
What Are Chili Beans?
When people refer to chili beans, they are typically talking about a few specific varieties:
- Black beans
- Kidney beans
- Pinto beans
These beans are commonly used in chili recipes to provide substance, texture, and lots of extra nutrition. While other types of beans can also be used, these three varieties tend to be the most popular.
Black beans, kidney beans, and pinto beans all originate from Central and South America. They are available dried or canned and are loaded with nutrients. Let’s take a closer look at why chili beans are so good for you.
Nutritional Benefits of Chili Beans
Here are some of the key nutrients found in chili beans and their health benefits
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Protein: Chili beans provide a substantial amount of plant-based protein. One cup of cooked chili beans contains around 15 grams of protein. Protein helps maintain muscle mass and keeps you feeling full.
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Fiber: Black beans, kidney beans, and pinto beans are all excellent sources of dietary fiber. Just one cup contains 15 grams or more of fiber. Fiber supports gut health and heart health.
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Potassium: Chili beans are packed with potassium. This mineral helps control blood pressure and reduces stroke risk.
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Folate Also known as vitamin B9 folate is abundant in chili beans. It aids in cell growth and development.
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Iron: Necessary for producing hemoglobin, chili beans contain a considerable amount of iron. Iron assists in transporting oxygen throughout the body.
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Magnesium: This important mineral promotes bone health and regulates muscle and nerve function. Chili beans are high in magnesium.
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Antioxidants: Chili beans contain antioxidant compounds like anthocyanins and carotenoids. These help combat inflammation and oxidative stress.
As you can see, chili beans deliver a ton of micronutrients and macronutrients that offer some impressive health perks.
Health Benefits of Chili Beans
Research has connected chili bean consumption with numerous benefits:
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Heart health: Studies show that eating chili beans regularly can reduce LDL “bad” cholesterol, lower blood pressure, and decrease heart disease risk by up to 10%. Fiber and potassium appear central to these cardiovascular benefits.
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Diabetes prevention: Thanks to their low glycemic index, chili beans help control blood sugar. Eating them regularly promotes blood sugar balance and may lower diabetes risk.
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Aids weight loss: The protein and fiber in chili beans provide satiety, leading people to eat less. This makes chili beans a great addition to a weight loss diet.
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Supports digestive health: With all that fiber, chili beans keep your digestive system running smoothly. They also feed the good bacteria in your gut microbiome.
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May prevent cancer: Multiple studies indicate chili beans can protect against colon, breast, and prostate cancers. Their antioxidants and fiber may inhibit tumor growth.
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Boosts longevity: Researchers have found that consuming chili beans daily is associated with up to a 25% decreased risk of mortality from any cause. Their nutrients appear to promote longevity.
Are Chili Beans Good For You? The Verdict
Given all these impressive benefits backed by science, the answer is a definitive yes—chili beans are extremely healthy. Rich in protein, fiber, minerals, antioxidants, and other key nutrients, chili beans deserve a place in your regular diet.
Aim to eat chili beans at least several times per week. Add them to soups, stews, salads, rice dishes, and of course – chili! Canned or dried beans are equally nutritious, so stock up on these pantry staples.
Just keep in mind that canned varieties may contain added sodium. Give them a good rinse or opt for low-sodium or no-salt-added canned chili beans when possible.
While delicious on their own, try mixing up your chili bean options. Black, pinto, and kidney beans provide similar benefits, so rotate all three for more variety. Your body will thank you for these nutritious and tasty legumes.
Incorporating chili beans into your eating pattern delivers major health perks while also satisfying your appetite. Easy to prepare and packed with key nutrients, chili beans are one of the healthiest foods you can eat. So if you’re looking to improve your diet, be sure to make chili beans a regular habit.
How Is Chili Prepared?
As mentioned, there are seemingly limitless ways to prepare chili depending on your taste. But ground beef and beans is a popular mix that you can find in many kitchens across the country and in casual restaurants.
Chili is usually made in a large soup pot or Dutch oven. Diced vegetables like onions, bell peppers, and garlic are sauteed within until they are soft. After that, spices like cumin, oregano, and chili powder are added. If you want to make chili at home, you can also buy chili spice packets that are already mixed. Next, ground beef is added to the mix and cooked through, mixing with the spices and vegetables.
As chili is a soup, next come the liquids. Diced tomatoes, either fresh or canned, are added in with water or sometimes even stock. Extra spices or salt and pepper are added before the heat is lowered to let the chili simmer. Chili can cook for 30 minutes to two hours, depending on the recipe and the type of pot used.
Since chili is so diverse, some recipes are healthier than others. In general, chili is seen as a healthy food since chili contains ingredients from key food groups.
If you want to build a healthier bowl of beef chili, choose lean ground beef. Cutting down on the fat in meat is good for your heart and can lower your risk of getting diabetes. If you want to go healthier, try ground turkey or chicken, which are both lower in fat. Vegetarians can use bulgur wheat or barley as a substitute that still has a meaty texture.
Another key ingredient in chili is beans. Most chili recipes call for kidney, black, or pinto beans, but you can try different types to find the ones you like best. One cup of some beans is very good for you because it has 15 grams of protein, 15 grams of fiber, and important nutrients like folate and potassium.
Bean eaters often tend to have lower blood sugar and insulin levels, as well as lower cholesterol and blood pressure. Beans can also help you maintain a healthy weight since they are a good source of lean protein. Legumes are so good for you that itâs recommended to get three servings a day.
Tomatoes and other veggies used in chili can provide you with plenty of other health benefits. By adding more vegetables, you can get more of the nutrients that different vegetables offer, as well as antioxidants and fiber. Besides tomatoes and peppers, consider adding these vegetables to your next bowl of chili:
Even though chili can be made in a lot of different ways, this is what the nutrition facts would be for a bowl at a casual restaurant. A 100-gram portion of chili made with meat and beans has 157 calories, 9. 8 grams of fat, and 12. 6 grams of protein. Chili is actually pretty low in calories and protein, thanks to the meat and beans that are in it. However, it is not a low-fat meal.
A serving of chili is also low in carbs, sugar, and sodium. Everything about a bowl of chili makes it a good choice if you’re at a restaurant trying to decide what to order.
Besides being good for you, chili is very popular these days because the recipe can be changed and it’s simple to make. Even though chili is usually eaten as a soup, thicker chilis are sometimes put on top of hot dogs, baked potatoes, or fries.
If you want to make a dish that is vegan, vegetarian, or low in sodium, you can definitely change up the chili. There are many herbs and spices in chili that make it taste good, so you don’t have to use too much salt.
For a quick and hearty meal when you don’t have much time, you can buy chili in a can and just open it up. Canned chili is quite budget-friendly, as well.
More on Food & Recipes
Are Beans Bad for You? Health, Longevity, & Inflammation Effects of Legumes (+ Lectins & Phytates)
FAQ
How healthy are chili beans?
Is canned chili healthy?
Is eating chili good or bad for you?
Are chili beans high in carbs?
Are beans in chili good for You?
The iron from the beans in your chili is really good for you. A lot of people don’t get enough iron in their daily diet. Iron helps to circulate oxygen through the body, and a lack of oxygen can result in iron deficiency anemia. Low iron can also result in brittle nails and lackluster skin and hair.
What are the benefits of eating beans?
Beans are an excellent source of fiber and nutrients such as protein, healthy fats, vitamins and minerals. The benefits of eating beans include body nutrition, weight maintenance, bowel proper function, cholesterol regulation, blood sugar level regulation and more.
Is chili healthy?
Chili can be healthy, with qualifiers. The iconic dish—typically made with ground meat, tomatoes, kidney beans, and seasonings—is packed with protein, fiber (thanks, beans!), and iron. This makes chili relatively healthy, provided you don’t get too carried away with high-fat toppings like sour cream and cheddar cheese.
Are Northern beans good for chili?
Great northern beans go great in any chili calling for white beans, and hold up well in the cooking process. Their slightly nutty flavor is great, but they also absorb the flavor of other components in your chili as it cooks. Like most beans they have a wonderful nutrition profile with a ½ cup serving providing 7g of fiber and 8g of protein.