Long considered a humble dietary staple, beans and their legume cousins—such as peas and lentils—are now gaining recognition as nutritional powerhouses. The 2025 US Dietary Advisory Committee has elevated their status in its newly released scientific report, which could influence federal dietary guidelines for the next five years.
The report recommends prioritizing legumes in the “protein” section of MyPlate, the government’s food guide for healthy eating. Dr. Christopher Gardner, a committee member and nutrition researcher at Stanford, explained this shift: “We advised that meat, including lean meat, should be moved to the end of the protein list. Legumes not only have less saturated fat than meat but also provide fiber, which meat lacks.”
Why Legumes Deserve the Spotlight
Legumes, including beans, peas, and lentils, are nutritional all-stars packed with protein, fiber, and essential nutrients like copper, iron, magnesium, potassium, and zinc. Different varieties offer unique benefits: adzuki beans are rich in fiber, fava beans contain antioxidants like lutein, and kidney beans are high in potassium.
Experts emphasize that incorporating a variety of legumes into your diet can maximize health benefits. As part of the Mediterranean diet—a plant-based eating pattern linked to longevity—legumes play a central role. They are also environmentally friendly, requiring far less land than animal agriculture and producing significantly lower greenhouse gas emissions.
Dr. David Katz, founder of the nonprofit True Health Initiative, noted the planet-wide benefits of legumes. “Replacing beef with beans could reduce greenhouse gas emissions by nearly two-thirds of the 2020 target set by the Paris Agreement,” Katz said.
A Broader Push Toward Plant-Based Eating
The advisory committee echoed long-standing advice to increase consumption of vegetables, fruits, whole grains, legumes, nuts, and seeds while cutting back on red and processed meats, sugar, salt, and saturated fats. However, this year’s recommendations include a notable shift away from low-fat dairy as a dietary staple.
Committee member Dr. Gardner explained that the decision reflects an effort to incorporate health equity into nutrition advice. Many non-Western populations are lactose-intolerant, making dairy less relevant to their dietary needs.
Another recommendation is to reduce consumption of starchy foods like white bread and refined grains, which offer minimal nutritional value. In contrast, legumes are a “starchy vegetable” that also provide significant health benefits, making them a better choice for a balanced diet.
The Ultraprocessed Food Dilemma
For the first time, the advisory committee addressed ultraprocessed foods in its analysis. However, the committee found only limited evidence linking ultraprocessed foods to obesity and weight gain due to a lack of long-term, high-quality research. As a result, no specific recommendations were made, leaving the topic for future committees to explore.
Dr. Deirdre Tobias, a committee member and Harvard epidemiologist, expressed hope that research in this area will expand, emphasizing the importance of revisiting ultraprocessed foods in the 2030-2035 dietary guidelines.
Next Steps and Potential Impacts
The scientific advisory report will inform the official 2025-2030 US Dietary Guidelines, expected by the end of 2025. Key decisions, such as addressing ultraprocessed foods or modifying advice on red meat and dairy, will depend on the direction set by the US Department of Agriculture and the US Department of Health and Human Services under new leadership.
The evolving guidelines reflect a growing recognition of the benefits of plant-based eating—for personal health and the planet. As legumes step into the spotlight, their rise could inspire healthier and more sustainable eating habits nationwide.