As a source of vegetarian protein, they are also a perfect supplement for meat. There are a variety of health advantages to beans and legumes, including lowering cholesterol, reducing blood sugar levels, and increasing healthy gut bacteria.
Here are nine of the healthiest legumes and beans that you can consume and why they are healthy for you.
1. Chickpeas: One cup of cooked chickpeas has about 6 calories, protein, and fiber. One cup has 71% of the RDI. Studies have found that beans and legumes can help to minimize weight; risk factors for heart disease and possibly also the risk of cancer. They are also effective in lowering blood sugar and improving insulin sensitivity.
2. Lentils: Lentils are an outstanding source of vegetarian nutrition. Compared to other ingredients, lentils can help lower blood sugar. Studies have shown that lentils benefit gut health by enhancing bowel function. By decreasing “bad” LDL cholesterol and increasing “good” HDL cholesterol, lentil sprouts may also promote cardiac health.
3. Peas: Peas are an excellent source of protein and fiber. One cup (160 grams) of cooked peas contains 8.2 grams of protein and 8.8 grams of fiber. In other studies, pea flour and pea fiber have shown similar advantages. Fiber feeds the healthy bacteria in your gut and may also improve gut health, one study shows. The bacteria produce short-chain fatty acids, which help promote gut health.
4. Kidney Beans: One of the most widely consumed beans is kidney beans, which are mostly eaten with rice. Foods that are rich in fiber can help delay sugar absorption into the blood, such as kidney beans. One analysis of 17 individuals with type 2 diabetes showed that, relative to rice alone, consuming kidney beans with rice greatly decreased the blood sugar spike after a meal. In overweight individuals, an extract from white kidney beans can help reduce body weight and fat mass.
5. Black Beans: A perfect source of nutrition, protein and folate is black beans. In central and South America, they are a staple food. Black beans can also help to minimize the blood sugar spike that happens when a meal is consumed. Compared to many other high-carbohydrate ingredients, they have a reduced glycemic index. This suggests that they induce a lower increase in blood sugar than most diets after a meal. They cause a lower rise in blood sugar than bread, too. If they are eaten with rice, they can reduce the risk of diabetes and weight gain.
6. Soybeans: Soybeans are commonly consumed in Asia in a number of different forms, including tofu. One cup (172 grams) of cooked soybeans contains roughly 298 calories, 28.6 grams of protein and 28 grams of fiber. Soybeans contain high amounts of antioxidants called isoflavones, in addition to these carbohydrates, which are responsible for many of their health benefits. There is a lot of evidence to suggest that consuming soybeans is associated with a reduced risk of cancer.
7. Peanuts: Peanuts are legumes, separating them from most other kinds of nuts. Eating peanuts can reduce risk of death from many different causes, including heart disease, stroke, cancer and diabetes. These studies are only observational, which means they can’t prove eating peanuts actually causes the reduction in these risks.
8. Navy beans: Navy beans are a significant source of carbohydrate, B vitamins and minerals, also known as haricot beans. Navy beans tend to help alleviate metabolic syndrome symptoms. To minimize waist size, blood sugar and blood pressure, consuming 5 cups (910 grams) of navy beans and other legumes a week is as good as dietary therapy.
Four of the most overlooked crops on the planet are beans and legumes. The sources of dietary fiber, calcium, B vitamins and many other essential vitamins and minerals are fantastic. It’s also environmentally conscious to eat more beans as a source of protein instead of meat.