Once dismissed for their gas-inducing reputation, beans are now stepping into the limelight for their protein-rich potential. The humble bean, along with its legume relatives peas and lentils, has gained significant nutritional recognition. This shift occurred with the release of scientific guidance by the 2025 US Dietary Advisory Committee, which is poised to influence federal dietary advice for half a decade. "Our recommendation is to prioritize beans, peas, and lentils in the protein section of MyPlate, the government's dietary guide for a healthy diet," stated Dr. Christopher Gardner, a committee member and research professor at the Stanford Prevention Research Center, who leads the Nutrition Studies Research Group. He further suggested that "meat, even lean varieties, should be positioned at the end of the protein options list." The committee's findings indicated minimal health benefits when one animal source of saturated fat is replaced with another, such as lean meat, due to the absence of fiber in meat. However, switching to plant-based proteins like beans, peas, lentils, or whole grains and vegetables not only reduces saturated fat intake but also introduces fiber, yielding more significant health outcomes.

Legumes, which encompass a variety of beans and peas such as black-eyed peas, lentils, chickpeas, edamame, and peanuts, have long been a cost-effective source of protein, vitamins, complex carbohydrates, and fiber. Each member of the legume family boasts a nutrient-rich profile, including copper, iron, magnesium, potassium, folic acid, zinc, the essential amino acid lysine, and abundant protein and fiber. Consuming a diverse range of beans is advised, as each type offers a unique nutritional profile. For instance, Adzuki beans are high in fiber, while fava beans are rich in the antioxidant lutein. Black and dark red kidney beans are a good source of potassium, and chickpeas are packed with magnesium.

Legumes have been integral to global food cultures, including the plant-based Mediterranean diet, which is associated with longevity. Dr. David Katz, a preventive and lifestyle medicine specialist and founder of the True Health Initiative, a global coalition focused on evidence-based lifestyle medicine, highlighted the environmental benefits of increased bean and legume consumption. He noted that livestock contribute to climate change through methane emissions and require significantly more land compared to legumes. A study from Loma Linda University in 2017 suggested that if Americans routinely replaced beef with beans, it could achieve nearly two-thirds of the greenhouse gas emission reduction pledged by the Paris Agreement. "While most people might not connect bean consumption with reduced emissions, it is indeed a significant factor for planetary health," Katz emphasized.

The advisory committee also advised Americans over the age of two to reduce their intake of red and processed meats, salt, saturated fats, sugar-sweetened foods and beverages, and refined grains, which are common in many ultraprocessed foods. Instead, a healthy diet should emphasize vegetables, fruits, legumes, nuts, whole grains, fish, other seafood, vegetable oils rich in unsaturated fats, and plant-based foods. "The committee's core message is to consume more plant-based foods, balance calorie intake, and limit sodium, sugar, and saturated fat consumption. This has been the consistent message since the 1980s," said Dr. Marion Nestle, a molecular biologist and nutrition scientist at New York University.

A notable change in the recommendations is the de-emphasis on fat-free or low-fat dairy products as part of a healthy dietary pattern, with the committee suggesting their removal from the primary list of foods. This change reflects the committee's new focus on health equity in nutrition, ensuring that research considers diverse races and cultures beyond White and Western populations. "Previous committees in 2015 and 2020 included low-fat dairy, but when we factor in race and ethnicity, dairy becomes less relevant, which is logical considering the global prevalence of lactose intolerance," Dr. Gardner explained.

The committee also recommended reducing starchy food intake, although legumes, being technically starchy vegetables, are distinct. "Simple starches like white bread, refined grains, sweets, and salty snacks offer few nutritional benefits and detract from the consumption of health-promoting foods: vegetables, fruits, legumes, whole grains, nuts, and seeds," Dr. Katz clarified.

For the first time, the advisory committee addressed the potential role of ultraprocessed foods in the US obesity epidemic. However, the committee's scientific analysis was limited to one question: How do ultraprocessed foods affect growth, weight gain, and obesity across the lifespan? The committee found "limited" evidence suggesting that ultraprocessed foods could lead to weight gain and obesity in children, adolescents, and adults, due to the observational nature of most research in this field and its focus on chronic conditions like heart disease and diabetes. The committee did not recommend action on ultraprocessed foods, leaving it to the 2030-2035 US Dietary Guidelines advisors.

"In five years, we hope this issue isn't simply delayed again," said Dr. Deirdre Tobias, a committee member and obesity and nutritional epidemiologist. "Research in this area is set to expand, making it even more of a priority for future considerations."

The committee was not tasked with creating recommendations on alcohol consumption and sustainability; other groups are addressing these issues. The scientific advisory report is advisory in nature, and the next step is the development of the actual 2025-2030 US Dietary Guidelines, expected to be published by the end of 2025. The final guidelines may address ultraprocessed foods if federal nutrition scientists consider additional data and public comments.

The final recommendations of the US 2025-30 dietary guidelines will likely depend on the leadership of the US Department of Agriculture and US Department of Health and Human Services under the Trump administration, according to Dr. Nestle. Robert F. Kennedy Jr., President-elect Donald Trump's nominee to lead the US Department of Health and Human Services, has expressed intentions to regulate chemicals in food and limit access to soda and ultraprocessed foods in school lunches and the Supplemental Nutrition Assistance Program (SNAP). "The agencies could decide to advise reducing intake of ultra-processed foods or determine that the evidence on saturated fat does not warrant advice to restrict dairy foods or even red meat," Dr. Nestle suggested.