The USDA Say It’s Time to Replace Meat With Beans — Here’s Why

The USDA Say It’s Time to Replace Meat With Beans 

Replacing meat with beans is a great idea, both for health and environmental reasons! Beans are rich in plant-based protein, fiber, vitamins, and minerals, and they can help lower your risk of chronic diseases like heart disease, diabetes, and high blood pressure. Plus, producing beans generally has a lower environmental impact compared to raising livestock, as beans require less water and emit fewer greenhouse gases.

If you're considering making the switch, here are a few tips and ideas to make the transition smoother:

1. Start Gradually

• You don’t need to go full vegetarian or vegan right away. Begin by replacing one or two meat meals a week with bean-based dishes, and gradually increase as you get used to the change.

2. Diversify Your Beans

• There are so many types of beans to choose from: black beans, kidney beans, chickpeas, lentils, navy beans, and more. Experiment with different varieties to find which ones you like best.
• Try incorporating beans into soups, salads, tacos, burgers, and curries.

3. Protein Boost

• Beans are high in protein, but pairing them with whole grains like quinoa, rice, or oats ensures you’re getting a complete protein profile. For example, rice and beans together provide all the essential amino acids.

4. Flavorful Dishes

• Beans take on the flavors of the spices and seasonings you cook them with. Add garlic, onions, cumin, chili powder, paprika, and herbs to create tasty dishes.
• Try making bean-based versions of your favorite meat dishes, such as bean chili, lentil "meatballs," or black bean burgers.

5. Watch Your Fiber Intake

• Beans are a great source of fiber, but if you're not used to eating a lot of it, introduce beans slowly into your diet to avoid digestive discomfort. Drink plenty of water and give your body time to adjust.

6. Convenience

• Canned beans are convenient, but cooking dried beans from scratch is often more cost-effective and allows you to control the seasoning. If you go the dried route, be sure to soak them overnight to reduce cooking time.

7. Nutritional Considerations

• While beans are a fantastic source of protein and fiber, they are relatively low in certain nutrients like vitamin B12 and omega-3s, which are mainly found in animal products. If you’re replacing meat with beans long-term, consider incorporating other plant-based sources of these nutrients, such as fortified foods, seaweed, or supplements.

8. Creative Bean Meals

• Bean Tacos: Use black beans or pinto beans as the base for tacos, and load up with veggies, salsa, and avocado.
• Bean Burgers: Mash beans and mix with breadcrumbs, oats, and seasonings to create hearty, flavorful veggie burgers.
• Chickpea Salad: Chickpeas make a great base for salads, with cucumbers, tomatoes, olives, and a tangy lemon dressing.

9. Meal Prep

• Beans are easy to cook in bulk and store in the fridge or freezer for quick meal prep. Cook a large batch of beans, then use them throughout the week in different dishes.

10. Explore Global Cuisines

• Many global cuisines have fantastic bean dishes. Think of dishes like Indian dal (lentil curry), Mediterranean falafel (chickpea-based), and Middle Eastern hummus (chickpeas).

11. Beans for Sustainability

• Beans are a climate-friendly protein. Growing beans uses fewer resources like water and land compared to raising livestock, and they also help to improve soil quality through nitrogen fixation.

Making beans the mainstay of your diet can not only improve your health but also contribute to a more sustainable food system. Would you like some recipes or ideas to get started?