At recent roundtable discussions with child nutrition experts, beans emerged as one of the most overlooked yet invaluable superfoods that can help meet children’s growing dietary needs and preferences. Beans are a wonderful source of plant-based protein, and they’re so versatile to make delicious, nutritious meals. Home cooks will appreciate their versatility, as beans are available in many convenient forms. Health advocates urge parents and caregivers to introduce children to beans and all their positive health effects.
We’ve all eaten beans in one form or another—black beans, kidney beans, chickpeas, lentils, the list goes on. This diversity means they can be easily integrated into almost every dish imaginable. This versatility gives parents the opportunity to serve beans as a featured protein or as part of a side dish. Nutritionists advise parents to try playing with these various forms to help kids learn to like the different forms.
One of the most impressive qualities of beans is their abundant soluble fiber. This soluble fiber dramatically reduces LDL, or “bad,” cholesterol. So knowing your numbers and working to maintain these levels is an important step toward heart health. This makes it more important than ever to screen cholesterol levels in children. Taking these steps doesn’t just improve children’s overall health—it protects their heart health well into adulthood.
Soluble fiber found in beans helps stabilize blood sugar spikes after eating. That’s particularly good news for kids. When they include more complex carbs, it keeps their energy levels more stable and avoids roller-coaster like rises and falls in blood sugar that can lead to irritability or tiredness. By adding beans to kids meals, caregivers can contribute to more consistent energy levels all day long.
Soybeans, and soy foods, in particular, have an impressive profile that make them the most nutrient-dense legume. They provide a deep well of plant-based protein. Moreover, they’re a great source of healthy fats, which are necessary for children’s growth and development. Nuts, seeds, and fish, such as salmon, are all loaded with these heart-healthy fats, including omega-3 and omega-6 fatty acids. So helping kids eat more soybeans through ideal healthy snacks can go a long way in helping kids to live their healthiest lives.
In addition, soy’s omega-3 and omega-6 fats support optimal brain development and health. From brain development in infants to cognition in adults, essential fatty acids protect and enhance our mental faculties. This nutrient density makes them a worthy inclusion in children’s meals. By getting the littlest ones to eat more soybeans, caregivers and parents can do their part to support healthy brain development in those important early years.
Getting beans into our kids’ diets doesn’t need to be tricky. Parents can begin by throwing them into soups or salads or using one as a taco or burrito filling. Or mix beans into fruit smoothies for a tasty surprise. At the same time, pureeing them for kids-friendly dips and spreads further incorporates this superfood without surprising young palates.
Public health practitioners recommend introducing beans slowly so that kids can get used to their taste and texture. This hands-on approach gives parents the opportunity to experiment with different recipes and cooking techniques while honing in on their children’s preferences.