Legumes are one of the main components of every vegetarian diet. Not only are they rich in a lot of nutrients such as complex carbohydrates, protein, fibre, vitamins, polyphenols, and minerals, but they also have almost no cholesterol or fat content in them. Despite being so nutritious, many individuals don’t eat these healthy fruits and seeds that are connected to the family of plants known as Fabaceae.
One can easily incorporate this highly wholesome food into their daily diet in the form of salads, tacos, soups, etc. Not only those who want to lead a healthy and happy life, but those suffering from healthcare issues related to cholesterol and blood sugar levels also benefit a lot from these superfoods.
Consuming all sorts of legumes, such as peas, soybeans, beans, lentils, and peanuts, will result in an increased amount of healthy gut bacteria as well. Instead of consuming packaged food, one should be focused on increasing their consumption of these healthy legumes, which will make them feel full for a longer period of time.
Keep on reading, as we’re mentioning some of the best 11 healthy legumes that will keep many of your health concerns at bay while feeding you.
1. Chickpeas
Best known for their protein and fibre content comes chickpeas, which are also referred to as garbanzo beans. They are full of various essential nutrients such as protein, fibre, potassium, magnesium, vitamin B6, iron, manganese, and selenium, all of which work together to offer various health benefits to their users. An intake of around 164 grams of this legume will offer you around 269 calories and 14.5 grams of protein. The fat in it will be around 4.25 grams, and the amount of vitamin B9 in it will complete 71% of your daily value requirement.
Consuming them isn’t hard at all, as you can have them in various forms, of which hummus is the most well-known dish enjoyed by the masses. For diabetics, they are highly beneficial as they reduce their post-meal blood sugar levels and also increase their insulin sensitivity. You can opt for a low-sugar snack with hummus, which will be a comparatively healthier choice, instead of having a surgery bar.
2. Kidney Beans
Another option to consider is kidney beans, which are high in fibre content. They are consumed to a large extent by many people in dishes based on chilli and rice. When it comes to taste, soft beans are a bit sweet. Along with their fibre content, they have loads of other nutrients as well, such as manganese, potassium, fibre, folate, protein, and magnesium. Plus, because they have highly resistant starch in them, they have a comparatively low impact on the blood sugar levels of an individual.
For pregnant women, consuming them would be very beneficial, as these beans are a great source of folate, and this vitamin works great for foetal neurological development. One cup serving of these beans will offer you around 225 calories and 13.5 grammes of protein. The fibre you’ll get will be around 13.1 grams, whereas the folate content will sum up to 230 mcg. They are also a considerable source of plant-based iron.
3. Navy Beans
Sometimes referred to as haricot beans, another option worth considering is navy beans. They are an excellent source of B vitamins, fibre, and other essential minerals. Having one cup of cooked navy beans will give you around 255 calories, whereas you’ll be getting around 15 grams of protein and 47.3 grams of carbs. Having it will fulfil your body’s 42% daily requirements of manganese, which will help it form connective tissues and sex hormones as well.
They are really a great food option for reducing the symptoms of metabolic syndrome because of their high fibre content. It also works fine for regulating your HDL cholesterol and maintaining a good one. Being one of the best sources of fibre and protein, adding them to your diet will definitely improve your digestion. They also have a considerable amount of manganese, thiamine, and folate in them.
4. Black Beans
Being a significant food for the Aboriginal tribe of Australia, many people consume black beans to date in various forms. Options for its recipes are numerous and range from soups, stews, salads, burgers, and combining them with rice. They are a great source of folate, fibre, and protein. A single cup of these beans will give you around 227 calories and 15.2 grams of protein, whereas the carbohydrate content in them will be around 408 grams. Consuming them will fulfil around 64% of the daily value you require for folate (vitamin B9).
Being rich in different essential nutrients, they are also beneficial for positively affecting your gut bacteria. Due to having a lower glycemic index in comparison to other foods, they might be beneficial for helping you manage your blood sugar levels as well. This way, you will experience only a small rise in your blood sugar levels after having a meal. In addition to that, they are also beneficial for lowering your cholesterol and blood pressure levels.
5. Pinto Beans
In just a half-cup serving, pinto beans will fulfil more than 28% of your daily fibre needs. They are also a great source of folate, manganese, protein, and phosphorus. They carry a very earthy taste with them, making them an excellent choice for everyone looking to consume something nutritious. Either use them as they are or cook them. You can even mash or fry them before consumption.
Having them is also good for your gut, as they’re quite rich in fibre content. For those with a busy day-to-day schedule, having these beans will provide them with the energy required for daily chores as they are packed with tonnes of copper. Having a cup of pinto beans will fulfil around 42% of your daily requirements for copper. Plus, you’ll be getting around 245 calories and 15.4 grams of protein from doing so.
6. Lentils
For those looking for a great source of vegetarian protein that they can rely on, lentils would be a great option. You can easily prepare a lot of dishes for it or add them to your stews and soups. Having a cup of cooked lentils will give you around 230 calories and 17.9 grams of protein, and it will fulfil around 90% of your daily folate (vitamin B9) requirements. They are enriched with a lot of folate, manganese, protein, iron, phosphorus, and fibre as well.
For those with any sort of iron deficiency, having lentils is one of the best options, as most of the lentils are rich in iron. Vegans can stay safe from facing the risk of iron deficiency anaemia by having lentils regularly. This food is also good at reducing blood sugar levels in an individual. So try fulfilling your carbohydrate intake with lentils in place of rice or potatoes to see a drastic change in your post-meal blood sugar levels. Eating them regularly will help you stay safe from diabetes in the future as well.
7. Peas
In comparison to other legumes, peas are low in calories but are great for having a hearty dose of thiamine, manganese, vitamin C, and vitamin K. They are an excellent source of quality protein, fibre content, antioxidant compounds, and other micronutrients required for optimal health. Along with maintaining good gut health, they are also great for having an ideal blood sugar level.
Taking peas regularly will give a boost to your muscle size and strength, along with helping you train intensely. For those looking to stay healthy while maintaining good heart health and an ideal blood pressure, using this food item would be a great decision. A cup of cooked peas would give you around 134 calories, 25 grams of carbs, and 8.6 grams of protein. In addition to being great for boosting immunity, they are great for assisting healthy blood clotting as well.
8. Soybeans
A large number of areas in Australia are concentrated on soybean farming. A whole lot of product types are consumed that are made using soybeans, such as tempeh, flour, soy milk, tofu, and grits. This food item serves as one of the best dietary replacements for meat and dairy for many individuals. A cup of cooked soybeans will give you around 296 calories, 31.3 grams of protein, and 15.4 grams of fat.
They are a really great source for fulfilling your daily requirements of manganese, as the said cup completes around 62% of the DV. Making them more beneficial comes an antioxidant called isoflavone that protects the body from cardiovascular disease and certain cancers. You can also add them to your salads or use them as a part of some other dish. Another possibility is to consume edamame, which has no cholesterol and is a great source of iron, calcium, and protein.
9. Mung Beans
Another item on the list are mung beans, which are a great source of magnesium, potassium, and vitamin B-6 as well. People also prepare pancakes out of the flour that is prepared after drying them. Don’t go after their small size, as they are loaded with various key nutrients that are highly beneficial for all. A rough serving of around a cup of these beans will give you around 2.59 grams of potassium, which sums up your daily recommended amount of potassium.
These beans are also good for maintaining healthy sugar and blood pressure levels, as they boast a range of essential minerals like iron, magnesium, and phosphorus. Being high in folate content makes them a great option that promotes healthy cell growth as well. Experts have also suggested that their high antioxidant content might even work wonders for preventing cancer.
10. Peanuts
One of the most highly nutritious legumes that one can have are peanuts. They are a great source of polyunsaturated fats, monounsaturated fats, B vitamins, and protein. One cup of raw peanuts will give you around 414 calories, 18.9 grams of protein, 35.9 grams of fat, and 11.75 grams of carbs. They are good for fulfilling your daily Manganese requirements as well as they fulfil around 61% of your DV.
A number of observational studies have also concluded that eating peanuts regularly might reduce your chances of dying from causes like cancer, diabetes, heart disease, and stroke as well. Just keep in mind to eat the right amount of peanuts while keeping in mind their portion size, as they are calorie-dense legumes. Having a handful of peanuts can keep your issues related to heart disease and inflammation at bay.
11. Adzuki Beans
For those needing more carbs than regular, Adzuki beans would be an excellent option to go with. In comparison to other legumes, they are a bit high in folate, manganese, protein, and fibre. It also has a lot of other essential nutrients that are highly beneficial for an individual’s overall health. One cup of adzuki beans will give you around 294 calories, 57 grams of carbs, 17.3 grams of protein, and 16.8 grams of dietary fibre.
From safeguarding an individual from various chronic diseases to bettering their heart health, preventing constipation, and boosting the process of weight control, the number of benefits one can get from consuming Adzuki beans is numerous. You can try out both the sweet and savoury versions of dishes prepared using these beans. These can be added to curries, chillies, soups, and stews as a way of replacing meat.
Concluding Thoughts
Carrying so many health benefits that range from managing type 2 diabetes to keeping the heart healthy, supporting weight management, and bettering your digestive health, one needs to include these healthy legumes in their daily diet in some form. You can easily prepare so many delicious and versatile scrumptious dishes using them.
So don’t hesitate and go for some grocery shopping to bring in these different legumes, each of which carries its own unique nutrient profile and potential health benefits as well.
