The carnivore in your life needs to read this… 7 reasons why beans beat red meat

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I’ve always felt that beans are underrated, but the more I learn about nutrition (and what the science actually says), the clearer it is that beans are one of the most underrated ‘superfoods’ on the planet, especially when compared to red meat. While red meat is often celebrated as the ultimate protein, forming the core of the Carnivore diet, beans quietly win on every front in a head-to-head match with red meat. They pack a powerful punch in nutrition, sustainability, cost and health benefits. Read on to find out how and why beans consistently win over red meat.

How much should I eat?

The WHO suggests limiting intake of red and processed meat to no more than ~70g per day. This message is consistent with the NHS and other health bodies. The World Cancer Research Fund suggests 350-500g cooked red meat per week (about three portions) as a maximum.

Conversely, there isn’t a strict upper limit for beans and legumes. Instead, the guidance focuses on including more beans and pulses regularly as part of a balanced diet, even daily (aiming for ½ cup cooked beans/pulses as part of your protein intake). This reflects their health and sustainability benefits.

The only adjustment to be mindful of is that they can affect digestion, causing extra flatulence as the fibres are broken down. To avoid any discomfort, increase the quantity slowly, especially if you’re not used to eating beans at all.

7 reasons why beans are better for you than red meat

1. Beans will help you live longer

Populations in the so-called ‘blue zones’ – places with exceptionally long average lifespans, like Okinawa and Sardinia – eat beans daily, favouring them over red meat. Researchers have found that each 20g increase in daily legume intake is associated with a lower risk of death in older adults. Red meat, on the other hand, is often linked with higher risk of heart disease, certain cancers and earlier mortality when eaten in large amounts. Beans bring not just protein, but fibre, antioxidants and phytonutrients – things that red meat simply doesn’t offer.

2. Their protein is more heart friendly

Red meat is high in protein, but it also tends to come with saturated fat and cholesterol. Beans, by contrast, are free from cholesterol and low in total fat and saturated fat. A special fact about beans is that, when combined with grains like rice or bread, beans provide the complete amino acid profile, meaning you get all the essential amino acids, just as with animal protein. And, unlike meat, beans also contain iron, magnesium, potassium and folate, all of which support energy, muscle function and heart health.

3. They’re a high-fibre food

Red meat contains no dietary fibre, whereas beans are fibre powerhouses, often containing 6-15g of fibre per cup. Daily recommended amounts of fibre are around 30g, but most of the population are nowhere near this target, so beans could really help. Fibre supports gut health, balances blood sugar and helps manage weight: the BeanMan study, where men replaced red meat with legumes, saw participants lose an average of 1kg, compared to 0.3kg in the control group. What’s more, studies consistently show higher-fibre diets are linked to lower risks of heart disease, diabetes and colon cancer.

4. There’s no contest in the sustainability stakes

If you care about sustainability, this one is huge. Producing beef is one of the most resource-intensive food processes on Earth, responsible for some of the highest greenhouse gas emissions per kilo. Estimates put beef at over 20-27kg of CO₂ equivalent per kilogram of meat produced. Beans? These are often under 2kg for the same weight, sometimes even less. What's more, beans enrich soil with nitrogen, reducing the need for fertilisers, meaning that eating beans isn’t just good for you, it’s good for the planet.

5. They provide a metabolic health boost

Beans have a low glycaemic index and are packed with complex carbohydrates and fibre, which help stabilise blood sugar and insulin levels. This makes them especially valuable for preventing or managing type 2 diabetes. They are also linked to better cholesterol profiles; regular bean consumption can help lower LDL (bad) cholesterol. Red meat, particularly when processed or fatty, is associated with higher LDL cholesterol levels, insulin resistance and inflammation.

6. They’re economical and accessible

This benefit shouldn’t be underestimated. Beans are one of the most affordable proteins in the world, often costing a fraction of beef. Despite their low price point, they are nutrient-dense, have a long shelf life and are incredibly versatile – think chilli, curries, stews, salads and dips. People even bake brownies with black beans and flapjacks with white beans! Pound for pound, beans give you more nutrition than almost any animal protein.

7. They win on variety and flavour

Red meat is red meat. Beans come in endless varieties: black beans, kidney beans, lentils, chickpeas, cannellini, pinto, butter… the list goes on. Each has a slightly different nutrient profile, texture, taste and culinary tradition behind it. Historically, they have nourished civilisations, yet somehow get labelled as boring. That reputation is wildly undeserved.

What red meat offers that beans don’t

• The complete protein profile

Red meat contains all nine essential amino acids in optimal ratios, making it a 'complete' protein source. Beans are high in protein but lack certain amino acids (like methionine), so they need to be paired with grains for full coverage.

• More efficient source of iron

The iron in red meat is haem iron, which is absorbed 2-3 times more efficiently than the non-haem iron in beans. This is especially important for individuals at risk of anaemia.

• Rich source of vitamin B12

Red meat is a rich source of vitamin B12, essential for nerve health and DNA synthesis. Beans contain no B12, so plant-based eaters need fortified foods or supplements.

• Higher levels of zinc and creatine

Meat provides highly bioavailable zinc for immune function and creatine for muscle energy, nutrients that are either absent, or present in much lower amounts in beans.

• Fats for hormone health

While excessive saturated fat is a concern, moderate amounts from lean red meat can support hormone production and fat-soluble vitamin absorption.

What’s the best approach?

The healthiest way to go is to keep your diet balanced and diverse.

Try to eat beans daily if possible for fibre, plant protein and micronutrients. They’re not only underrated, they should be front and centre in healthy eating plans.

Add small portions of lean red meat occasionally (once or twice a week) for B12, haem iron, and complete protein. Complement with fish, poultry, wholegrains, fruits and vegetables for variety and omega-3 fats. Keep processed meats minimal and focus on whole food sources.

This way, you get the best of both worlds: the heart and gut benefits of legumes plus the unique nutrients from animal sources, without overloading on saturated fat or missing critical vitamins.

More wellbeing content:

• How much red meat should I eat?
• Healthy bean recipes
• Are baked beans healthy?
• 20 high-protein vegetarian foods