Legumes

What are legumes?

The legume family consists of plants that produce a pod with seeds inside. The term “legume” is used to describe the seeds of these plants.

Common edible legumes include lentils, peas, chickpeas, beans, soybeans, and peanuts.

The different types vary greatly in nutrition, appearance, taste, and use.

Legume is a general term used to describe the seeds of plants from the legume family, which includes beans, peas, lentils, and peanuts.

Rich in both protein and fiber

Legumes have a remarkable nutritional profile and are a rich source of healthy fibers and protein.

For example, 1 cup (198 grams) of cooked lentils provides :

• Calories: 230
• Protein: 18 grams
• Fiber: 16 grams
• Carbs: 40 grams
• Iron: 37% of the Daily Value (DV)
• Folate: 90% of the DV
• Magnesium: 17% of the DV
• Potassium: 16% of the DV

What’s more, the same amount offers over 10% of the DV for vitamins B1, B3, B5, and B6, as well as phosphorus, zinc, copper, and manganese.

Legumes are among the best plant-based sources of protein. They’re not only highly nutritious but also cheap, which makes them a staple in many developing countries.

Legumes are highly nutritious, packing plenty of protein and fiber. They’re also cheap and widely available.

Contain antinutrients

The nutritional quality of legumes is hampered by certain compounds.

Raw legumes contain antinutrients, which can interfere with digestion and the absorption of other nutrients.

Phytic acid

Phytic acid, or phytate, is an antioxidant found in all edible plant seeds, including legumes.

It impairs the absorption of iron, zinc, and calcium from the same meal and may increase the risk of mineral deficiencies in people who rely upon on legumes or other high-phytate foods as a dietary staple.

However, this is only relevant when meat intake is low and high-phytate foods regularly make up a large part of meals — which is common in developing countries.

People who regularly eat meat are not at risk of mineral deficiencies caused by phytic acid.

You can reduce legumes’ phytic acid content through several methods, including soaking, sprouting, and fermentation.

Lectins

Lectins are a family of proteins that may constitute up to 10% of the total protein content of legumes.

They resist digestion and may affect the cells lining your intestinal tract.

One well-studied lectin is phytohemagglutinin, which is found in red kidney beans. It’s toxic in high amounts, and several incidents of poisoning have been reported after consumption of raw or improperly cooked kidney beans.

In most other edible legumes, the amount of lectins is not high enough to cause symptoms.

That said, beans should only be eaten fully cooked and prepared.

Soaking them overnight and boiling them at 212°F (100°C) for at least 10 minutes degrades phytohemagglutinin and other lectins.

Raw legumes harbor antinutrients, which may cause harm. However, proper preparation methods get rid of most of them.

Rich in healthy fibers

Legumes are particularly rich in healthy fibers, such as resistant starch and soluble fibers.

Both types pass undigested through your stomach and small intestine until they reach your colon, where they feed your friendly gut bacteria.

Unpleasant side effects of these fibers include gas and bloating, but they also help form short-chain fatty acids (SCFAs), such as butyrate, which may improve colon health and reduce your risk of colon cancer.

What’s more, both resistant starch and soluble fibers help you feel full.

Additionally, they’re very effective at moderating blood sugar levels after meals and may improve insulin sensitivity.

Legumes are a rich source of fibers that may have various beneficial health effects.

Other health benefits of legumes

Legumes have been linked to various other health benefits, including a reduced risk of heart disease and lower cholesterol levels.

Randomized controlled trials also suggest that regular consumption of these plant foods may reduce blood pressure and triglycerides.

Due to their high fiber and protein contents, legumes help you feel full — and may thus reduce food intake and lead to weight loss in the long term.

Legumes may improve blood pressure, reduce cholesterol, lower heart disease risk, and promote weight loss in the long term.

1. Chickpeas

Also known as garbanzo beans, chickpeas are a great source of fiber and protein.

Many scientific studies have shown that beans and legumes such as chickpeas can help reduce weight, risk factors for heart disease and potentially even the risk of cancer, especially when they replace red meat in the diet.

One cup (164 grams) of cooked chickpeas contains roughly:

• Calories: 269
• Protein: 14.5 grams
• Fiber: 12.5 grams
• Folate (vitamin B9): 71% of the RDI
• Manganese: 84% of the RDI
• Copper: 29% of the RDI
• Iron: 26% of the RDI

Chickpeas are particularly beneficial at reducing blood sugar and increasing insulin sensitivity when compared with other high-carb foods.

In a study of 19 women, those who ate a meal containing 1.7 ounces (50 grams) of chickpeas had significantly lower blood sugar and insulin levels than those who ate the same amount of white bread or other wheat-containing foods.

Similarly, another study of 45 people showed that eating 26 ounces (728 grams) of chickpeas per week for 12 weeks significantly reduced insulin levels.

Eating chickpeas may also improve blood cholesterol levels.

Several studies have shown that chickpeas can reduce both total cholesterol and “bad” low-density-lipoprotein (LDL) cholesterol, which are risk factors for heart disease.

Your gut and the beneficial bacteria within it play an important role in many aspects of your health, so eating foods that contain gut-friendly fiber is extremely beneficial.

Several studies have shown that diets containing chickpeas may also help improve bowel function and reduce the number of bad bacteria in the intestines.

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.

2. Lentils

Lentils are a great source of vegetarian protein and can be great additions to soups and stews. They may also have several health benefits.

One cup (198 grams) of cooked lentils contains roughly:

• Calories: 230
• Protein: 17.9 grams
• Fiber: 15.6 grams
• Folate (vitamin B9): 90% of the RDI
• Manganese: 49% of the RDI
• Copper: 29% of the RDI
• Thiamine (vitamin B1): 22% of the RDI

Similar to chickpeas, lentils can help reduce blood sugar compared to other foods.

In a study of 24 men, those who were given pasta and tomato sauce containing lentils ate significantly less during the meal and had lower blood sugar than those who ate the same meal without lentils.

Another study of more than 3,000 people found that those with the highest intake of lentils and other legumes had the lowest rates of diabetes.

These benefits may be due to the effects lentils have in the gut.

Some studies have shown that lentils benefit gut health by improving bowel function and slowing the rate that the stomach empties, which could help with digestion and prevent spikes in blood sugar.

Finally, lentil sprouts may also help heart health by reducing “bad” LDL cholesterol and increasing “good” HDL cholesterol.

Lentils are a great source of vegetarian protein and may reduce blood sugar levels compared to some other foods that are high in carbohydrates.

3. Peas

Peas are also a type of legume, and there are several different types.

One cup (160 grams) of cooked peas contains roughly:

• Calories: 125
• Protein: 8.2 grams
• Fiber: 8.8 grams
• Folate (vitamin B9): 24% of the RDI
• Manganese: 22% of the RDI
• Vitamin K: 48% of the RDI
• Thiamine (vitamin B1): 30% of the RDI

Like many other legumes, peas are a great source of fiber and protein. A lot of research has shown pea fiber and protein, which can be used as supplements, to have many health benefits.

One study of 23 people who were overweight and had high cholesterol found that eating 1.8 ounces (50 grams) of pea flour per day for 28 days significantly reduced insulin resistance and belly fat, compared to wheat flour.

Pea flour and pea fiber have shown similar benefits in other studies by reducing the increase in insulin and blood sugar after a meal, reducing blood triglycerides and increasing feelings of fullness.

Because fiber feeds the healthy bacteria in your gut, pea fiber may also improve gut health. One study showed that it can increase stool frequency in elderly people and reduce their use of laxatives.

It may also help the growth of healthy bacteria in the intestines, such as Lactobacilli and Bifidobacteria. These bacteria produce short-chain fatty acids, which help promote gut health.

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.

4. Kidney Beans

Kidney beans are one of the most commonly consumed beans and are often eaten with rice. They have several health benefits.

One cup (256 grams) of cooked kidney beans contains roughly:

• Calories: 215
• Protein: 13.4 grams
• Fiber: 13.6 grams
• Folate (vitamin B9): 23% of the RDI
• Manganese: 22% of the RDI
• Thiamine (vitamin B1): 20% of the RDI
• Copper: 17% of the RDI
• Iron: 17% of the RDI

Foods that are high in fiber, such as kidney beans, can help slow the absorption of sugar into the blood and therefore reduce blood sugar levels.

One study of 17 people with type 2 diabetes found that eating kidney beans with rice significantly reduced the spike in blood sugar after the meal, compared to rice alone.

Along with high blood sugar, weight gain is also a risk factor for diabetes and metabolic syndrome, but kidney beans have the potential to reduce these risk factors.

One study showed that an extract from white kidney beans may help reduce body weight and fat mass.

Thirty overweight men and women who took the supplement for 30 days lost an average of 5.5 pounds (2.5 kg) more weight and significantly more fat mass and waist circumference than those who took a placebo.

Kidney beans contain high amounts of fiber and may help reduce the rise in blood sugar that happens after a meal.

5. Black Beans

Like many other beans, black beans are a great source of fiber, protein, and folate. They are a staple food in Central and South America.

One cup (172 grams) of cooked black beans contains roughly :

• Calories: 227
• Protein: 15.2 grams
• Fiber: 15 grams
• Folate (vitamin B9): 64% of the RDI
• Manganese: 38% of the RDI
• Magnesium: 30% of the RD
• Thiamine (vitamin B1): 28% of the RDI
• Iron: 20% of the RDI

Black beans may also help reduce the spike in blood sugar that occurs after eating a meal, which may help reduce the risk of diabetes and weight gain.

This beneficial effect is because black beans have a lower glycemic index compared to many other high-carbohydrate foods. This means they cause a smaller rise in blood sugar after a meal.

A couple of studies have shown that if people eat black beans with rice, the beans can reduce this rise in blood sugar compared to when people eat rice alone. Black beans also cause a lower blood sugar rise than bread.

Shop for black beans online.

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.

6. Soybeans

Soybeans are commonly consumed in Asia in several different forms, including tofu. They have many different health benefits.

One cup (172 grams) of cooked soybeans contains roughly:

• Calories: 298
• Protein: 28.6 grams
• Fiber: 10.3 grams
• Manganese: 71% of the RDI
• Iron: 49% of the RDI
• Phosphorus: 42% of the RDI
• Vitamin K: 41% of the RDI
• Riboflavin (vitamin B2): 29% of the RDI
• Folate (vitamin B9): 23% of the RDI

In addition to these nutrients, soybeans contain high levels of antioxidants called isoflavones, which are responsible for many of their health benefits.

There is a lot of evidence to suggest that consuming soybeans and their isoflavones is associated with a reduced risk of cancer.

However, many of these studies are observational, meaning the participants’ diets weren’t controlled, so there could be other factors affecting the risk of cancer.

A large study that combined the results of 21 other studies found that eating high amounts of soybeans was associated with a 15% lower risk of stomach and other gastrointestinal cancers. Soybeans appeared to be especially effective in women.

Another study found similar results of soybeans on breast cancer. However, this effect was much smaller and the results were not clear.

Many of these benefits may be because soy isoflavones are phytoestrogens. This means that they can mimic the effect of estrogen in the body, which tends to decline during menopause.

A large study of 403 postmenopausal women found that taking soy isoflavones for two years, in addition to calcium and vitamin D, significantly reduced the loss of bone density that occurs during menopause.

Soy protein and soy phytoestrogens may also help reduce a number of risk factors for heart disease, including blood pressure and blood cholesterol.

Here's a selection of soybeans to try.

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.

7. Pinto Beans

Pinto beans are common in Mexico. They’re often eaten as whole beans, or mashed and fried.

One cup (171 grams) of cooked pinto beans contains roughly:

• Calories: 245
• Protein: 15.4 grams
• Fiber: 15.4 grams
• Folate (vitamin B9): 74% of the RDI
• Manganese: 39% of the RDI
• Copper: 29% of the RDI
• Thiamine (vitamin B1): 22% of the RDI

Pinto beans may help reduce blood cholesterol.

A study of 16 people found that eating 1/2 cup of pinto beans per day for eight weeks significantly reduced both total cholesterol and “bad” LDL cholesterol in the blood.

Another study showed that pinto beans may reduce LDL cholesterol as well as increase the production of propionate, a short-chain fatty acid produced by gut bacteria. Propionate is good for gut health.

Like many other beans, pinto beans can also reduce the rise in blood sugar that happens after eating a meal.

Beans may help reduce blood cholesterol, blood sugar and maintain gut health. Th1ey can be eaten either whole or mashed.

8. Navy Beans

Navy beans, also known as haricot beans, are a great source of fiber, B vitamins, and minerals.

One cup (182 grams) of cooked navy beans contains roughly :

• Calories: 255
• Protein: 15.0 grams
• Fiber: 19.1 grams
• Folate (vitamin B9): 64% of the RDI
• Manganese: 48% of the RDI
• Thiamine (vitamin B1): 29% of the RDI
• Magnesium: 24% of the RDI
• Iron: 24% of the RDI

Navy beans appear to help reduce symptoms of metabolic syndrome, likely due to their high fiber content.

An interesting study of 38 children who had abnormal blood cholesterol found that those who ate a muffin or smoothie containing 17.5 grams of navy bean powder every day for four weeks had higher levels of healthy HDL cholesterol.

Similar effects have been found in adults.

A study in overweight and obese adults found that eating 5 cups (910 grams) of navy beans and other legumes per week was as effective as dietary counseling for reducing waist circumference, blood sugar and blood pressure.

Other smaller studies have found similar beneficial effects.

Navy beans contain a lot of fiber and may help reduce the risk factors for metabolic syndrome. They also contain several important nutrients.

9. Peanuts

Interestingly, peanuts are legumes, which sets them apart from most other types of nuts.

Peanuts are a good source of monounsaturated fats, polyunsaturated fats, protein and B vitamins.

One half-cup (73 grams) of peanuts contains roughly:

• Calories: 427
• Protein: 17.3 grams
• Fiber: 5.9 grams
• Saturated fat: 5 grams
• Manganese: 76% of the RDI
• Niacin: 50% of the RDI
• Magnesium: 32% of the RDI
• Folate (vitamin B9): 27% of the RDI
• Vitamin E: 25% of the RDI
• Thiamine (vitamin B1): 22% of the RDI

Due to their high content of monounsaturated fats, peanuts can have several health benefits if they replace some other components of the diet.

A few large observational studies have found that eating peanuts is associated with a lower risk of death from many different causes, including heart disease, stroke, cancer, and diabetes.

Interestingly, peanut butter doesn’t seem to have the same beneficial effects.

However, these studies are only observational, which means they can’t prove eating peanuts actually causes a reduction in these risks.

Other studies have examined the effect of eating peanuts on blood cholesterol

One study in women who had high blood cholesterol found that those who ate peanuts as part of a low-fat diet for six months had lower total cholesterol and lower “bad” LDL cholesterol than those on a standard low-fat diet.

However, if you are salt-sensitive, aim for unsalted peanuts over the salted variety.

Peanuts are actually a legume. They contain lots of healthy monounsaturated fats and may be beneficial for heart health.