Legumes is a general term used to describe the seeds of plants from the legume family, which includes beans, peas, lentils, and peanuts.
Legumes are highly nutritious, packing plenty of protein and fiber. They’re also cheap and widely available.
Legumes are linked to various health benefits.
They have an impressive nutritional profile and are one of the best plant-based sources of protein.
While they harbor antinutrients, you can use methods like soaking, sprouting, and boiling to reduce their levels of these compounds.
Therefore, properly prepared legumes are very healthy when consumed as part of a balanced diet.
Here are examples of beans and legumes you should consume frequently to stay healthy
1. Peas
Peas are a great source of fiber and protein, which may help reduce blood sugar and insulin resistance. Pea fiber and protein support a healthy gut, as well.
2. Black Beans
Black beans are effective at reducing the rise in blood sugar after a meal compared to other high-carb foods, such as rice and bread.
3. Chickpeas
Chickpeas are a great source of fiber and folate, and they’re also low in calories. They can help reduce blood sugar, decrease blood cholesterol and improve gut health.
4. Pinto Beans
Pinto beans may help reduce blood cholesterol, blood sugar and maintain gut health. They can be eaten either whole or mashed.
5. Kidney Beans
Kidney beans contain high amounts of fiber and may help reduce the rise in blood sugar that happens after a meal.
6. Lentils
Lentils are a great source of vegetarian protein and may reduce blood sugar levels compared to some other foods that are high in carbohydrates.
7. Navy Beans
Navy beans contain a lot of fiber and may help reduce the risk factors for metabolic syndrome. They also contain several important nutrients.
8. Soybeans
Soybeans and the antioxidants they contain may help reduce the risk of certain cancers, decrease risk factors for heart disease and reduce menopausal bone density loss.
9. Peanuts
Peanuts are actually a legume. They contain lots of healthy monounsaturated fats and may be beneficial for heart health.
The Bottom Line
Beans and legumes are some of the most underrated foods on the planet.
They are excellent sources of dietary fiber, protein, B vitamins and many other important vitamins and minerals.
There is good evidence that they can help reduce blood sugar, improve cholesterol levels and help maintain a healthy gut.
Not only that, but eating more beans and legumes as a source of protein instead of meat is also environmentally friendly.
Add them to soups, stews and salads, or just eat them on their own for a nutritious vegetarian meal.
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