What are legumes for WIC? A Comprehensive Guide to Approved Beans and Lentils

Research shows that adults who consume a variety of legumes have significantly lower body weights and are less likely to be obese compared to those who do not. Knowing what are legumes for WIC can unlock these and other significant health benefits for families while also helping to stretch food budgets effectively.

Quick Summary

The WIC program includes various dried and canned beans, peas, and lentils in its monthly food package, offering key nutrients like protein, fiber, and iron. Rules apply regarding product types and ingredients, specifically banning added sugars, fats, and seasonings. This guide helps participants navigate these options.

Key Points

• Dried vs. Canned: Both dried and canned plain legumes are WIC-eligible, but dried are more cost-effective while canned offer more convenience.

• Approved Varieties: WIC covers a wide range of common legumes, including black beans, pinto beans, kidney beans, chickpeas, lentils, and split peas.

• Check for Additives: Always check labels to ensure no sugars, fats, seasonings, or meat have been added, as these make the product ineligible.

• Green Beans are Different: Canned green beans are not covered under the beans benefit; they are purchased using the cash-value benefit for fruits and vegetables.

• Utilize WIC Apps: Many states offer mobile apps with barcode scanners that confirm if a product is WIC-eligible while you shop.

• Rinse Canned Beans: For canned varieties, rinsing them before use can significantly reduce their sodium content.

The Special Supplemental Nutrition Program for Women, Infants, and Children (WIC) is a federal assistance program that provides low-income pregnant, breastfeeding, and postpartum women, as well as infants and children up to age five, with food, healthcare referrals, and nutrition education. A key component of the WIC food package is the inclusion of legumes, which are nutrient-dense and budget-friendly. Learning what are legumes for WIC is crucial for participants looking to make healthy, cost-effective choices.

WIC-Approved Legumes: What to Look For

Not all legume products are approved under the WIC program. Participants must choose plain, basic varieties to ensure eligibility. The guidelines are in place to ensure that the foods provided are as nutritious as possible and free from excess additives. Legumes are an excellent source of protein, fiber, iron, and other essential minerals, making them a valuable part of a healthy diet.

Eligible Dried Beans and Peas

Dried legumes are a staple in the WIC program and are often the most cost-effective option for families. They have a long shelf life and can be used in a wide variety of meals. WIC allows for any brand of plain, dried beans, peas, or lentils, typically in 16-ounce packages. Approved varieties include:

• Black beans: Versatile for Mexican and Caribbean dishes.
• Black-eyed peas: Common in Southern cooking.
• Garbanzo beans (chickpeas): Perfect for hummus, salads, and curries.
• Great Northern beans: Great for soups and stews.
• Kidney beans: A classic for chili and bean salads.
• Lentils: Quick-cooking and ideal for soups and side dishes.
• Lima beans: A good addition to many succotash recipes.
• Navy beans: The traditional bean for baked beans.
• Pinto beans: Excellent for refried beans (made at home) and chili.
• Split peas: The base for hearty split pea soup.

Eligible Canned Beans and Peas

For convenience, WIC also covers plain, canned beans and peas. When selecting canned options, it is important to check the label for added ingredients. To reduce sodium, participants should choose low-sodium varieties or rinse canned beans thoroughly before use. Look for plain varieties without added fats, sugars, or meats.

What to Avoid When Buying Legumes with WIC

While many types of beans are covered, there are important restrictions on certain products. Failure to follow these guidelines can result in your WIC benefits not covering the item at checkout. Understanding these restrictions is key to a smooth shopping experience.

Legume Products Not Covered by WIC

• Baked beans: The commercially prepared varieties often contain added sugar and other flavorings, making them ineligible.
• Chili beans or refried beans: These products typically contain added seasonings or fats and are not covered.
• Soup mixes: Dry beans and soup mixes with added seasoning packets are prohibited.
• Beans with added ingredients: This includes products with added sugar, fats, oils, or meat, such as pork and beans.
• Canned green beans or peas: These immature legumes are generally covered under the cash-value benefit for fruits and vegetables, not the separate dried/canned beans category.

Dried vs. Canned: A Comparison for WIC Shoppers

Understanding the differences between dried and canned legumes can help participants make the best choice for their needs and budget. Both options provide excellent nutrition, but they differ in several key areas.

Feature	Dried Legumes (e.g., Black Beans, Lentils)	Canned Legumes (e.g., Chickpeas, Kidney Beans)
Cost	Generally more budget-friendly.	Typically more expensive per serving.
Convenience	Requires soaking (for some) and longer cooking times.	Quick and easy to use, ready in minutes.
Preparation	Involves planning for soaking (most larger beans) and cooking.	Open, rinse, and use. No advance prep needed.
Sodium	Naturally low in sodium, allowing for control over seasoning.	Can be high in sodium, but low-sodium options are available. Rinsing reduces sodium.
Storage	Very long shelf-life in a cool, dry pantry.	Long shelf-life, but can be bulky to store in large quantities.

Tips for Maximizing Your WIC Legume Benefits

To get the most out of your WIC benefits, a few smart strategies can help you maximize your purchases and ensure you get all the nutrients your family needs.

1. Prioritize Dried Legumes: Since dried beans, peas, and lentils offer the most servings per dollar, they are the most economical choice. Consider buying dried lentils, which do not require pre-soaking and cook quickly.
2. Rinse Canned Beans: To lower the sodium content of canned beans, drain the liquid and rinse them under running water in a colander before use.
3. Check the Label: Always read the ingredients list on both canned and dried products to ensure there are no added sugars, fats, seasonings, or meat. If you are unsure, use the WIC app's barcode scanner for verification.
4. Use WIC Shopping Tools: Many WIC state programs offer a mobile app that allows you to scan barcodes while shopping to confirm if an item is eligible. This is an invaluable tool for preventing issues at checkout.
5. Plan Meals Around Legumes: Incorporate legumes into your meal planning to take full advantage of their nutritional benefits. They are an excellent way to replace more expensive protein sources like meat.

Conclusion: Incorporating WIC-Approved Legumes into Your Diet

Legumes are a nutritional powerhouse, providing essential protein, fiber, and minerals crucial for the health of growing children and mothers. By understanding what are legumes for WIC and following the specific guidelines for purchasing them, families can stretch their food budgets while improving their nutritional intake. Whether you prefer the cost-effectiveness of dried varieties or the convenience of canned, incorporating these versatile foods into your meals is an easy and delicious way to ensure your family receives vital nutrients. Always remember to check labels for plain, unseasoned options and consider using WIC's mobile resources for seamless shopping.

For more detailed information on regulatory requirements for WIC-eligible foods, visit the USDA Food and Nutrition Service website: Regulatory Requirements for WIC-Eligible Foods.

Frequently Asked Questions

Are all types of beans covered by WIC?

No, WIC only covers plain, dried, or canned beans, peas, and lentils. Products with added sugar, fats, oils, seasonings, or meat are generally not eligible.

Can I buy baked beans with WIC?

No, standard baked beans are not WIC-eligible because they contain added sugar and other ingredients. Baked beans are only authorized for participants with limited cooking facilities in some states.

Do I have to buy dried beans or can I get canned ones?

Both dried and canned plain beans are covered by WIC. The choice depends on your preference for convenience versus cost.

Is peanut butter considered a legume for WIC?

Peanut butter is a legume, and it is a WIC-approved food, but it is covered under its own category, not the dried/canned beans benefit. Specific size and ingredient rules also apply.

How can I check if a specific can of beans is WIC-approved?

The best way is to use your state's WIC mobile app, which often includes a barcode scanner to check for approved products while you shop. You can also ask your WIC clinic for a printed food list.

Can I get canned green beans with my WIC benefits?

Canned green beans are immature legumes and are purchased with the cash-value benefit for fruits and vegetables, not the beans and peas category.

Are organic legumes allowed with WIC?

Yes, many state WIC programs allow organic varieties of approved dried beans, peas, and lentils. Always check your specific state's approved food list or app to be certain.

Can I buy soup mixes that contain dried beans?

No, dry bean and pea mixes that include seasoning packets are not WIC-eligible.