The Many Health Benefits of Cranberry Beans

Cranberry beans, also known as borlotti beans are speckled cream and red beans that originated in Colombia. While not as widely used as other beans cranberry beans have a delicious, nutty flavor and provide some great health benefits. Here is an overview of what makes cranberry beans so good for you.

Nutrient-Dense Source of Plant Protein

Cranberry beans are an excellent source of plant-based protein. Just one cup of cooked cranberry beans contains about 15 grams of protein. The protein in cranberry beans provides all nine essential amino acids that our bodies cannot produce on their own. Getting enough high-quality protein is important for building muscle mass, supporting bone health, and keeping you feeling full between meals. Compared to animal sources of protein, cranberry beans are low in fat and calories. They make a great protein choice for vegetarians, vegans, or anyone looking to eat more plant-based foods.

High in Fiber

A one cup serving of cooked cranberry beans provides about 17 grams of fiber. That’s approximately 60-70% of the recommended daily fiber intake. Fiber has many health benefits including:

• Improves digestive health
• Lowers cholesterol
• Helps control blood sugar levels
• Promotes feeling of fullness
• Aids in achieving healthy weight

The high fiber content makes cranberry beans particularly beneficial for heart health, digestive health, stabilizing blood sugar levels, and weight management.

Provides Iron and Folate

Cranberry beans are one of the richest plant-based sources of iron One cup contains about 30% of the recommended daily amount. Iron carries oxygen through the blood to our muscles and brain Iron deficiency can cause fatigue, weakness, and headaches. Getting enough iron is especially important for vegetarians and vegans who rely on plant sources.

In addition to iron, cranberry beans provide folate. Folate is a B vitamin that helps make DNA and produce new red blood cells. It is very important for pregnant women to get adequate folate to reduce the risk of birth defects. Just one cup of cooked cranberry beans contains over 90% of the recommended daily folate.

Rich in Antioxidants

Cranberry beans contain beneficial plant compounds like anthocyanins, proanthocyanidins, and flavonoids. These antioxidants help protect cells from damage and inflammation. They may provide protection against certain cancers, heart disease, and diabetes. The bright red speckles on cranberry bean skins are a sign they are packed with antioxidants.

Supports Heart Health

Several nutrients in cranberry beans are beneficial for heart health. They contain potassium and magnesium, both of which help lower high blood pressure. The fiber and antioxidants also promote healthy cholesterol levels. Cranberry beans are naturally low in fat and contain no cholesterol. Replacing animal proteins like red meat with plant proteins like cranberry beans can help lower your risk of heart disease.

Provides Thiamine for Brain Function

Cranberry beans are a good source of thiamine, also known as vitamin B1. Thiamine plays an essential role in energy production in the body It also supports focus, memory, learning and mood Older adults are at higher risk for thiamine deficiency, so including thiamine-rich foods like cranberry beans is important.

Versatile Ingredient in Plant-Based Meals

Cranberry beans have a dense, creamy texture when cooked that makes them perfect for a variety of dishes. They work well in soups, stews, chilis, spreads, dips, and salads. You can use them as a high-protein base for veggie burgers or meatless meatballs. Their mild flavor allows them to take on the flavors of whatever seasonings or ingredients you pair them with. Dried cranberry beans are easy to cook in a slow cooker or pressure cooker. Canned varieties are also available for quick meal prep.