5 Healthy Beans And Legumes that You Should Try

Known as the great source of vegetarian protein, beans and legumes are the seeds or fruits of a family plant called Fabaceae. They are not only a rich source of fiber but even rich sources of minerals and vitamins. Beans and legumes have numerous health benefits. Its benefits include:

Decreased blood sugar level

Increases healthy gut bacteria

Reduces cholesterol

Here are some of the healthiest beans and legumes that you should try.

Lentils:

A great source of vegetarian protein. Lentils are known as the most iron-rich legumes. Iron is a mineral that your body needs to make hemoglobin, it is a protein in the blood that transfers oxygen. Adding lentils to your diet to boost iron intake may be very beneficial for people who have iron deficiency and especially vegetarians and vegans since they may be at an increased risk of iron deficiency anemia. It is even healthy for the heart as it helps in reducing LDL cholesterol and increases HDL cholesterol. Consuming Lentils can be helpful in reducing blood sugar.

A study showed that people with the highest intake of lentils and other legumes had the lowest rates of diabetes.

Peas:

A type of legume that is particularly a good source of vitamin K, a fat-soluble vitamin necessary for bone health and proper blood clotting. Peas contain high-quality protein, micronutrients, fiber, and antioxidant compounds that provide health benefits like nourishing good gut bacteria and maintaining healthy blood sugar levels.

One cup of cooked green peas contains:

Calories: 134

Carbs: 25 grams

Protein: 8.58 grams

Fiber: 8.8 grams

Fat: 0.35 gram

Manganese: 37% of the DV

Thiamine (vitamin B1): 35% of the DV

Folate (vitamin B9): 25% of the DV

Vitamin K: 35% of the DV

Kidney beans:

Kidney beans are high in fiber and it is one of the most commonly consumed beans. Since kidney beans are high in fiber they help slow the absorption of sugar into the blood helping to reduce blood sugar levels. Eating kidney beans may even help reduce risk factors for heart disease such as high blood pressure. Kidney beans are a good source of folate and eating folate-rich foods is especially important for pregnant people as this water-soluble vitamin is very important for fetal neurological development.

One cup of cooked kidney beans contains:

Calories: 225

Fiber: 13.1 grams

Protein: 15.3 grams

Fat: 0.885 gram

Carbs: 40.4 grams

Folate (vitamin B9): 58% of the DV

Copper: 48% of the DV

Manganese: 37% of the DV

Iron: 29% of the DV

Thiamine (vitamin B1): 24% of the DV

Chickpeas:

Chickpeas, also known as garbanzo beans are a great source of protein and fiber.

Many studies have shown that beans ad legumes such as chickpeas are beneficial for reducing post-meal blood sugar and increasing insulin sensitivity compared to other high carbohydrate foods. Chickpeas help improve the composition of gut bacteria since they are rich in fiber and other beneficial plant compounds.

A cup of cooked chickpeas contains

Protein: 14.5 grams

Calories: 269

Fat: 4.25 grams

Carbohydrates: 45 grams

Copper: 64% of the Daily Value

Manganese: 73% of the DV

Iron: 26% of the DV

Fiber: 12.5 grams

Folate (vitamin B9): 71% of the DV

Peanuts:

Peanuts are legumes that are a good source of monounsaturated fats, protein, and B vitamins. Since peanuts are legumes it set them apart from most other types of nuts. Due to the presence of high content of monounsaturated fats peanuts can have numerous health benefits, especially when replaced with some other components of the diet.

One half-cup of raw peanuts contains:

Calories:414

Fat: 35.9 grams

Fiber: 6.2 grams

Protein: 18.9 grams

Carbs: 11.75 grams

Thiamine (vitamin B1):39% of the DV

Niacin (vitamin B3): 55% of the DV

Folate (vitamin B9): 44% of the DV

Vitamin E: 41% of the DV

Manganese: 61% of the DV

Magnesium: 29% of the DV

Iron: 19% of the DV

These are some of the healthy beans and legumes that you should try.