Humanity is facing a multitude of existential threats, from climate change to malnutrition to
the rising cost of living. It feels like we need a hero. But not all heroes wear capes.
Sometimes they can be found in the unlikeliest of places, like on your toast in the morning.
Could the answer to the world's problems be the humble bean?
Beans are a dietary staple of nearly every culture across the globe, and for good reason. Not to
toot their own horn, but boasting around 40,000 different varieties, beans are highly versatile,
nutritious, cheap and great for the environment. Part of the legume family, botanically,
beans are a vegetable and come in many different shapes and sizes - from fresh beans and peas to
dried seeds like lentils and chickpeas. If you're confused whether you should treat them as a veg or
a protein on your plate, the answer is they can be either or both. For example, fresh peas and green
beans are considered starchy vegetables, while the high protein content of kidney beans, black
beans and chickpeas means they tick the boxes of both food groups. In a world where two and a half
billion people are either overweight, obese or malnourished, beans are a nutritional all-rounder.
Not only are they an inexpensive substitute for animal products, but they're both low-fat and
nutrient-rich, high in protein, iron, zinc and fibre. They contain indigestible carbohydrates
that feed the bacteria in the large bowel, making them great for our guts. While all beans contain a
mix of essential amino acids, soybeans have the best ratios for our health. Other beans don't
have that balance, but around the world, people have traditionally paired them with foods that
make the meal nutritionally complete. Think beans on toast, bean burritos, rice and peas, dhal and
chapatis. Everything is better with beans. While beans are well known for their role in - to put it
delicately - releasing gases, they can also do the opposite. Beans play a unique and important role
in crucial ecosystems like forests, grasslands and wetlands. The bacteria in their roots take
in nitrogen from the atmosphere and store it in the soil. This process, known as nitrogen fixing,
not only provides nutrients for trees and other plants but acts as a natural fertiliser
in agriculture, greatly reducing the need for synthetic ones and lowering chemical pollution.
In a world of ever increasing temperatures, beans are survivors, able to grow in a wide
range of climates, from the broad beans of the UK to the adzuki of the Himalayas. They're hardy, on
average requiring less water in their production than rice, wheat or animal products. And given
that global water demand is likely to increase by more than 40% by 2030, this is quite a superpower.
Beans have sometimes been misunderstood. Researchers once worried that the isoflavones
found in soy could cause health issues by mimicking the hormone oestrogen.
But, thankfully, more recent studies have found no evidence of this. In fact, modern research
suggests that soy could even lower cancer risk and help maintain healthy hearts. Another concern is
that growing soya beans leads to deforestation in places like the Amazon. But in fact,
nearly 80% of soy produced in the region is used to feed the animals that feed us. If we ate less
meat and more soy, we would need to use a lot less land, which would mean less pressure to convert
forests and natural habitats for growing food. Like everything in life, beans aren't perfect.
For those who haven't had beans consistently in their diet, they may need to introduce them slowly
to get used to their bulk and high fibre content. Some people find that conditions like irritable
bowel syndrome can be exacerbated by some beans, though soaking and cooking the beans thoroughly
may help. Kidney and cannellini beans contain high levels of lectin, a protein that makes them toxic,
so they definitely need to be cooked properly to avoid food poisoning if bought dried or raw.
On balance, though, whilst beans can't be expected to fix all the ills of the world,
given their incredible abundance, nutritional value, environmental benefits and the myriad
delicious ways they can be eaten, the future looks decidedly beany.