Harvard-Trained Pediatrician Urges Parents to Add More Beans to Children’s Diets

A Harvard-trained pediatrician is calling attention to a commonly overlooked superfood in children's diets: beans. Despite their nutritional benefits, many parents are not incorporating them enough into meals, the physician says.

“Beans, in all their varied forms, are an exceptional source of plant-based protein,” the pediatrician explains, emphasizing their value for a child’s growth, energy, and overall health. Rich in both soluble and insoluble fiber, beans help support digestion, manage appetite, and maintain stable blood sugar levels.

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Soluble fiber, in particular, has been shown to lower LDL (or "bad") cholesterol and prevent post-meal energy crashes. Meanwhile, insoluble fiber promotes regular bowel movements, reducing the risk of constipation.

In addition to fiber and protein, beans are packed with essential nutrients. They contain folate, which aids in cell development; iron, vital for oxygen transport; and magnesium and B vitamins, which support muscle function, energy production, and brain health. Soybeans also offer healthy omega-3 and omega-6 fats for heart and brain support.

Beyond their health benefits, beans are an affordable, sustainable food source. They are shelf-stable, accessible to families of all income levels, and carry a lower environmental impact compared to animal proteins.

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The pediatrician highlights beans’ appeal even to “the pickiest eaters.” Simple preparations such as edamame or black beans in quesadillas can help introduce the food to younger children. More adventurous eaters may enjoy lentil soups or bean-based stews, and even black bean brownies have proven successful as a nutritious dessert option.