Beans and legumes are members of a plant family known as the Fabaceae, which produces fruits or seeds. Fruits and vegetables are commonly eaten all over the world and are a good source of fiber and vitamin B.
They are also an excellent source of vegetarian protein and may be used as a meat substitute. Beans and legumes provide a number of health benefits, including decreasing cholesterol levels, lowering blood sugar levels, and boosting the amount of good bacteria in the stomach.
In this article, you'll learn about the eight healthiest beans and legumes you can eat, as well as why they're good for you.
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1. Chickpeas:
A cup of cooked chickpeas has roughly 6 calories, as well as protein and fiber. One cup contains 71 percent of the recommended daily intake. In studies, it has been shown that beans and legumes may help people lose weight, reduce their risk of heart disease, and potentially even reduce their chance of cancer. These supplements are also useful in decreasing blood sugar levels and boosting insulin sensitivity, among other things.
2. Lentils:
Lentils are a fantastic source of vegetarian nourishment since they are high in protein. Lentils, when compared to other components, have the potential to reduce blood sugar levels. Lentils have been demonstrated to be beneficial to gut health by improving gastrointestinal function in studies. Lentil sprouts have the potential to improve heart health by lowering "bad" LDL cholesterol while boosting "good" HDL cholesterol levels.
3. Peas:
Peas are a high-protein, high-fiber food that is low in calories. In one cup (160 grams) of cooked peas, there are 8.2 grams of protein and 8.8 grams of fiber to be found. Additionally, pea flour and pea fiber have been demonstrated to have comparable benefits in other research. According to one research, fiber helps to feed the good bacteria in your stomach and may even help to enhance your gut health. The bacteria create short-chain fatty acids, which have been shown to improve gut health in several studies.
4. Kidney Beans:
Kidney beans are one of the most extensively consumed beans in the world, and they are often served with rice. Foods that are high in fiber, such as kidney beans, may assist to delay the absorption of sugar into the bloodstream. One study of 17 people with type 2 diabetes found that, compared to eating rice alone, combining kidney beans with rice significantly reduced the blood sugar surge that occurred after consuming the meal. An extract from white kidney beans has been shown to aid in the reduction of body weight and fat mass in overweight persons.
5. Black beans:
Black beans are a fantastic source of nourishment, protein, and folate, all in one package. They are a staple cuisine throughout Central and South America, as well as the Caribbean. It has also been shown that black beans may assist to reduce the blood sugar surge that occurs when a meal is finished. They have a lower glycemic index than many other high-carbohydrate items, making them a good choice for diabetics. In this way, they seem to cause a lesser spike in blood sugar after a meal than the majority of diets. Aside from that, they induce a lesser spike in blood sugar than bread. If they are consumed with rice, they may help to lower the risk of developing diabetes and gaining weight.
6. Soybeans:
Soybeans are widely eaten in Asia in a variety of forms, including tofu. To give you an idea of how many calories are in one cup of cooked soybeans, they contain around 298 calories, 28.6 g protein, and 28 g fiber. Soybeans, in addition to the carbohydrates they contain, include significant levels of antioxidants known as isoflavones, which are responsible for many of the health advantages they provide. There is a growing body of research that suggests that eating soybeans may lower one's chance of developing cancer.
7. Peanuts:
Peanuts are legumes, which distinguishes them from the majority of other types of nuts. Eating peanuts may lower the risk of mortality from a wide range of illnesses, including heart disease, stroke, cancer, and diabetes, according to recent research. These studies are purely observational, which means they cannot conclusively demonstrate that consuming peanuts is responsible for the decrease in these risks.
8. Navy beans:
Navy beans also known as haricot beans, are a large amount of carbohydrate, B vitamins, and minerals. They are also a good source of protein. Navy beans have been shown to be effective in alleviating the symptoms of metabolic syndrome. Consuming 5 cups (910 grams) of navy beans and other legumes once a week is equally effective as nutritional treatment in terms of reducing waist circumference, blood sugar, and blood pressure levels.
Beans and legumes are among the most underappreciated and underutilized crops on the globe. Dietary fiber, calcium, B vitamins, and several other vital vitamins and minerals may be found in abundance. It is also more ecologically friendly to consume more beans as a source of protein than meat.
