Is Chili Healthy? Yes, But Here's How RDs Make It Healthier

"Beef Up" the Beans

When in doubt, add more beans to your chili, and it doesn't matter which kind of beans you go with. Popular choices are kidney, pinto, black (which taste great on their own in black bean chili), Great Northern (white), and garbanzo beans (chickpeas), but consider these types as well:

• Navy beans, also called white haricot or Boston beans, derived their name from their use as a staple in the U.S. Navy diet in the early 1900s. They're especially great in any white chili.
• Cannellini beans, also known as white kidney beans, are large, ivory-colored, and commonly used in Italian dishes. They retain their meaty texture while cooking and taste like kidney beans.
• Adzuki beans are a small red bean popular in East Asia. They have a pleasant, sweet taste and are particularly high in folate and manganese.
• Anasazi beans are named after the Anasazi Indians of the Southwest U.S. who grew them extensively. They're slightly sweeter and a bit lower in fiber than most beans.
• Cranberry beans, also called Borlotti or Roman beans, are white with red specks, lending your chili a dramatic appearance.

Regardless of which type you choose, "When you increase the number of beans you use, you'll either use less meat or your chili will be stretched further," the twins note. Besides making the meal larger and more satiating, beans pack quite the nutritious punch.

"The beans will also bump up the fiber, magnesium, and folic acid, and they may help to increase the body's good (HDL) cholesterol, reduce blood pressure, and fight inflammation." Mix and match bean types in your chili for more varied nutrients.

Spare the Beef

Ground beef and ground pork are the usual protein sources for chili recipes, and switching them out for ground or pulled chicken—or leaving meat out altogether for a vegetarian version—is nothing new. But if you're looking for a healthier bowl of chili, less beef or pork may be a route you want to take.

Studies show that those who eat less red meat or plant-based diets tend to consume fewer calories and less fat and may reduce their risk of cancer and heart disease. If this is important to you, or you want to reduce your meat consumption for other reasons—it's more economical, environmentally friendlier, or more humane—here are some ground meat alternatives to consider for your chili:

• Firm tofu crumbles (the firmer, the better) give chili a meaty texture and plenty of protein, yet is cholesterol-free and may lower the risk of heart disease.
• Ground turkey, when compared to ground beef, has lower levels of saturated fat—making it a better choice for heart health—and is lower in calories.
• Lentils are well-known to vegetarians and are a solid option for adding texture, protein, and deliciousness to chili; plus, they’re good for you. If adding lentils, be sure to add a bit more water or broth because they soak up a lot of liquid.
• Quinoa has a grainy texture that makes it a nice ground meat alternative, and its health benefits have earned it superfood status. Cook according to package instructions before adding quinoa to your chili pot.
• Tempeh is a tofu-like plant protein full of probiotics and fiber. Use a box grater to crumble it and then sauté it in a bit of oil before adding it to your chili.
  

Add Pumpkin and Sweet Potato

Pumpkin in chili? Yes! This popular gourd gives your chili that perfect fall spin and makes it healthier. "Pumpkin is rich in fiber, vitamin E, potassium, beta carotene, and lutein, which help protect the body from developing chronic ailments like heart disease, cancer, macular degeneration, and other age-related vision loss," the twins explain.

Pumpkin adds a "very subtle" flavor to chili, according to Lyssie and Tammy, and using canned pumpkin makes it creamier than usual. "Just be sure to use canned 100% pumpkin purée instead of pumpkin pie mix, which is sweetened," they advise.

Adding canned sweet potatoes (or yams) has a similar effect on a pot of chili. They're slightly sweet, super nutritious, and bring extra heft and creaminess to the pot, especially if it's a vegetarian version.

Go Wild With Vegetables

Sure, the stars of chili tend to be beans and whatever ground meat you prefer, but let vegetables steal the spotlight if you want your next bowl of chili to be more nutritious. "By adding extra veggies you'll increase nutrients, fiber, and satisfaction," the twins say. "Bell peppers, zucchini, yellow squash, crushed tomatoes, onions, and carrots are all great choices."

We mentioned adding pumpkin and sweet potatoes to a pot of chili, but you could also make chili inside a sweet potato. Here are more vegetables you may not have thought of that can boost the nutrition factor of your bowl:

• Artichoke hearts and stems, cooked and chopped, lend antioxidant power that may help prevent cancer, particularly breast cancer.
• Cauliflower florets work well in chili by offering loads of health benefits. Since they hold their shape through cooking, they're a great substitute for beans.
  
• Celery adds a crunchy texture, is low in calories, and has high levels of fiber and vitamin K.
• Chopped greens—particularly spinach or kale—contribute vibrant color and health benefits. Add them toward the end of cooking to retain some of their texture.
  
• Eggplant, when added to a long-simmering stew, transforms into a velvety-smooth, luxurious texture. Plus, they're loaded with fiber, antioxidants, potassium, and manganese.
• Garlic contributes flavor and zing and—like all members of the onion family—has anti-cancer properties.
• Mushrooms render a meaty texture as well as health benefits.

Spice It Up

"One of the best ways to enhance flavor and boost antioxidants at the same time is by adding spices," Lyssie and Tammy contend. "Experiment with various flavors ranging from bold to sweet, including cumin, turmeric, chili powder, cayenne pepper, red pepper, cinnamon, and allspice."

"All spices fight against inflammation," the sisters add, and the ones commonly used in chili have additional benefits:

• Cayenne pepper contains capsaicin, which may promote vascular and metabolic health.
• Cinnamon may help regulate blood sugar.
• Cumin is shown to help fight bacteria and parasites and works well in chicken chili.
• Nutritional yeast is a nutty, savory seasoning that incorporates well in a wide range of dishes, including chili, and comes with an abundance of health benefits.
• Turmeric contains the antioxidant curcumin, which is proven to help manage metabolic syndrome, arthritis, anxiety, and hyperlipidemia (too-high levels of fats or lipids in the blood).
  

Squeeze in Some Lime

Yes! A squeeze of the bright green citrus fruit makes a great chili addition, especially in Southwestern chili. "Lime adds a tangy punch and a lot of flavor, and it's packed with antioxidants that mop up damaging free radicals, protecting the body from chronic diseases like cancer, heart disease, and diabetes," the twins explain.

"Lime is a rich source of limonoids that help to lower cholesterol and seem to protect against several cancers," they continue. According to the twins, the highest content of limonene is found in the white spongy inner parts and then in the rind, so allowing a lime wedge or two to steep in a pot of chili while cooking helps maximize their nutritional benefits.

Coax Out Flavor With Unsweetened Cocoa

Betcha didn't see this one coming! If you think about how chocolate combines with chili powder to give mole—that rich Mexican sauce—its deep, complex flavor, you can imagine what it can do for a pot of chili.

Yes, our favorite after-dinner treat can work some serious magic in a pot of chili. Aside from its flavor, cocoa lends health benefits, like antioxidants and amino acids, and helps protect your cardiovascular system and reduce inflammation, among other good things.

To start making a mole chili, add about one tablespoon of real unsweetened cocoa powder for each pound of meat—whether it's ground beef or chicken—in your chili recipe. You can always add more to taste.

Amp It Up With a Shot of Espresso

Much like cocoa, tossing ground espresso beans into a pot of chili gives it an interesting depth of flavor. Coffee's earthy tones help balance the smokiness of the chili and can cut some of the grease rendered from ground beef or pork. Pair it with sweet potato and cacao for a Mexican-inspired twist, or add it to a smoky turkey chili to offset some of the char.

While coffee gets mixed reviews as to whether it's good for you, some of its health benefits are undisputed. It's associated with improved cognitive function, protection against degenerative diseases, better heart health, and a decreased risk of Type 2 diabetes.

If you're not an espresso fan or don't have ground beans in stock, try adding a half-cup of brewed coffee for every pound of meat called for in your chili recipe. Start slow because you can always add more.

Upgrade Your Toppings

Yes, sour cream is a popular chili topping, but there are healthier toppings to choose from. "Swap out sour cream and replace it with creamy avocado," the twins suggest.

"Avocado is packed with more than 20 vitamins and minerals, and its good-for-you fat acts as a nutrient booster and helps to enhance the absorption of fat-soluble vitamins like beta carotene (typically found in tomatoes and tomato sauce present in many chili recipes) and is especially helpful for the eyes and skin."

But that's not all. Here are a few more options for topping your bowl:

• Basil adds flavor and contains anti-cancer and antimicrobial properties. Chop or chiffonade fresh leaves for a vibrant, colorful chili topping.
• Cilantro is packed with antioxidants and has potassium that, according to the twins, can help restore normal hydration status and counteract bloating. 
• Greek yogurt is another great sub for sour cream. It's tangy, creamy, and protein-packed. For the healthiest choice, select an unsweetened, plain variety.
  
• Olives' salty flavor pairs well with chili, and they're also a healthy source of fat and powerful antioxidants. Opt for black olives, which have about half the sodium of the green ones.
• Onions and their close relatives, scallions and green onions, add crunch and texture and may help protect your heart and blood vessels.
• Radishes, thinly sliced, add a peppery flavor, a little crunch, and a punch of vitamin C. This topping pairs well with jalapeños in a large batch of chili.