Join Nashville and the nation in celebrating National Eat Your Beans Day by embracing the humble bean’s powerful health benefits and flavorful versatility.

Beans: Nutrition Powerhouses

Beans are nutritional champions packed with fiber, plant-based protein, complex carbohydrates, folate, iron, magnesium, potassium, and antioxidants—all with virtually no fat or cholesterol. Here’s what science shows:

• Heart health: Soluble fiber helps lower cholesterol and blood pressure .

• Blood sugar control: Low glycemic index helps stabilize blood sugar—great for managing or preventing diabetes.

• Gut & digestion support: Fiber nourishes beneficial gut bacteria and supports regular digestion.

• Inflammation reduction: Daily bean intake can significantly lower inflammation, especially in pre-diabetic individuals—one study found black beans reduced inflammation markers, while chickpeas cut cholesterol ~10% over 12 weeks.

• Weight & general health: Beans are filling, nutrient-dense, and have been linked to reduced obesity risk and improved overall wellbeing.

Nutrition experts are dubbing beans the next superfood—rich in protein, fiber, micronutrients, and affordable pantry staples with long shelf life.

Spotlight on Nashville’s Neighbor: Bush’s Beans

Did you know Bush Brothers & Company, maker of the iconic Bush’s Best beans, is headquartered in Knoxville, TN? A family-owned business since 1908, they process over 80% of the country’s canned baked beans which is more than 55 million pounds annually.

At their Chestnut Hill Visitor Center, about an hour and a half from Nashville, guests can enjoy a museum, café, and famous pinto bean pie. As a company spokesperson shared, “beans help lower costs while maintaining perceived value; they’re low‑fat, high‑fiber, and cholesterol‑free for a nutritious choice.” They also offer family tours and free tastings of their legendary pasta sauces and baked beans. Click here to learn more. 

A Simple Bean Recipe to Try: Chickpea & Veggie Power Bowl

Ingredients (serves 2):

• 1 can chickpeas, drained & rinsed

• 1 cup cooked quinoa

• ½ cup chopped cucumber

• ½ cup halved cherry tomatoes

• ¼ cup chopped red onion

• A handful of fresh parsley

• Dressing: olive oil, lemon juice, minced garlic, salt & pepper

Instructions:

1. Combine chickpeas, quinoa, vegetables, and parsley.

2. Whisk dressing, toss with bowl.

3. Enjoy a fiber and protein-packed meal in under 10 minutes.

(Tip: experiment with black or kidney beans for even more variety—black beans are great in tacos, kidney beans excel in chili.)

Where to Celebrate in Middle Tennessee

Head over to Urban Grub in Nashville. They’re featuring a bean-focused summer menu this week, from black bean tacos to smoky pinto bean salads. Stay tuned to their Instagram for specials. It’s a tasty, local way to honor National Eat Your Beans Day!

Why Beans Matter

From backing from food giants like Bush’s to growing dietary recommendations, beans are getting major recognition. Once dubbed “the poor man’s meat,” they’re now one of the most researched, beneficial foods out there. They’re affordable, sustainable, nutrient-rich, and delicious—no wonder they’re a staple in diets worldwide.

Get Involved:

• Eat a bean-forward meal this Thursday—whether dinner’s at home or dining out.

• Visit Bush’s Visitor Center (Chestnut Hill, TN) or try their famous bean pie.

• Snap your bean creation and tag it with #BeansForFIT on Instagram!

Embrace the warmth, flavor, and health of beans this Thursday—your heart, gut, and taste buds will thank you!

Author: Tala Shatara