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Overall, Americans aren't as full of beans as folks in Mexico, Latin America and Asia. Studies have found that only 5% of us eat beans every day and the average person consumes about a third of a cup a week -- far below what the new dietary recommendations and the U.S. Department of Agriculture suggest.

I bet you've seen the new food pyramid that's flipped on its head. The protein power of beans is finally being emphasized as a good way to make sure you avoid processed meats (which are not a healthy source of protein) and don't get too much saturated fat. Aim for one to three cups of beans, lentils and peas a week.

The benefits are far-reaching. Not only do you get a good dose of healthy protein -- 68 grams in a cup of soybeans, 39 grams in a cup of chickpeas and 43 grams in a cup of kidney beans -- there's a lot of fiber. That improves your gut health, helps regulate blood sugar, lowers lousy LDL cholesterol levels, and reduces your risk of heart disease. And if you prefer your beans as tofu, it offers 20 grams of protein in a cup. Plus, beans are packed with folate, zinc, iron, and magnesium.

For more information on using the new food pyramid, stay tuned. And for recipes to bring beans onto your plate, check out recipes for "Savory & Spiced Quinoa Bowl," "Pasta with Ramps & Beans," "Southwest Squash & Bean Medley," and "Tangy Heirloom Beans" in my "What to Eat When Cookbook."

Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at www.4YOUngevity.com. Email your health and wellness questions to Dr. Mike at questions@4YOUngevity.com.

(c)2026 Michael Roizen, M.D.

Distributed by King Features Syndicate, Inc.

(c) 2026 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.