There's an old saying that beans are good for your heart...but that's just the beginning. Research shows that beans are chock full of goodness. In addition to reducing the risk of heart disease, beans also beat certain types of cancer. This high-protein, low-fat staple is loaded with nutrients including calcium, fiber, iron, folic acid and potassium. A diet rich in beans also helps control diabetes and lowers blood pressure and stroke risk. It's the perfect protein source for vegetarians and meat lovers alike. Beans fill you up without filling you out, like other high-fat protein sources, such as red meat. You get all the benefits of meat without the risk of having high cholesterol and other health issues associated with eating meat.