TikTokers Are Eating Beans for Breakfast. Should You Try It?

Another day, another TikTok rabbit hole. And this one led me to the part of the app where people are obsessed with…well, beans. No, this isn't meant to signify something else. I’m literally just talking about beans. Black beans, navy beans, white beans, kidney beans…any type of bean you like. 

It’s called “beantok” because of course it is, and it features people touting (no, not “tooting”, touting) beans for their ability to “make you hot”, according to a super viral TikTok. Creators are especially into beans for breakfast, and they’re sharing the bean-centric morning meals they’re concocting. Think: A pile of black beans topped off with avocado, a fried egg, and hot sauce. Or, if you prefer, a pile of sauteed beans plated with boiled eggs and whatever other breakfast fare you like.

But is there truly anything magical about eating beans, specifically for breakfast? Because honestly…beans are not high on the list of things I crave first thing in the morning (give me a bagel over a pile of kidney beans any day).

 Is this Tiktok hack worth paying attention to…or is it just another example of wellness culture telling us to do something with zero grounding in fact and turning it into a huge fad?

According to registered dietician Anna Bohnengel, there’s something to the whole beantok thing.

“Starting your day with a mix of protein and fiber is one of the most reliable ways to stabilize blood sugar, hormones, and appetite. Research consistently shows that higher-fiber, higher-protein breakfasts reduce post-meal glucose spikes and improve satiety for hours afterward,” she says.

But why beans specifically?

“Beans provide a beneficial combo of protein, fiber, and micronutrients that all support both blood sugar control and gut microbiome health,” Bohnengel explains. 

Breakfasts tend to be full of refined grains (cereal, oatmeal, toast, etc.), but even people who are eating protein and fiber-packed breakfasts (say, eggs and fruit) could benefit from a beans-for-breakfast situation.  “Beans can still boost the soluble fiber for fueling beneficial bacteria in your gut microbiome,” says the expert.

So there you have it. Beans for breakfast — it’s not only TikTok approved, but expert-approved as well.