All the things about beans and legumes
Legumes are a big family of highly nutritious fleshy, colorful seeds that include beans, peas, and lentils. They are an important source of plant-based protein you can find them easily at any grocery store and they are quite inexpensive. Legumes are a key ingredient of a healthy lifestyle, and they have numerous health benefits.
In this article you will find a list with some of the healthiest beans and legumes that you could easily find in your grocery store and include in your everyday meals
Health benefits of beans and legumes
- Chickpeas: Rich in protein, fiber, folate, manganese, and iron
- Lentils: High in protein, fiber, folate copper and vitamin B1
- Kidney beans: High in protein, fiber, iron and copper
- Black beans: Rich in protein, fiber, magnesium and iron
- Soybeans: High in protein, fiber, vitamin K, B2 and B9
- Peas: High in protein, fiber, folate, vitamin K and vitamin B1
- Pinto beans: High in protein, potassium, calcium, and sodium
Reduce hunger and increase the feeling of satiation
Beans and legumes are high in fiber and protein that promote slow digestion and make you feel full for longer. The filling effects of protein and fiber can also help you eat smaller portions and lower your caloric intake.
Rich in plant-based protein
Legumes like soybeans, chickpeas, kidney beans and white beans are very high in protein, and they are a great choice for people who avoid animal products. However, all legumes apart from soybeans are incomplete protein sources, meaning they don’t have all the essential amino acids. In order to get all the necessary amino acids in your diet it is important to make the right food combinations, for example pair chickpeas with quinoa, a wholegrain that contains methionine.
Help with weight management
Beans and legumes are frequently included in weight loss plans since they can keep you full for longer, reduce your appetite and therefore your caloric intake. Several studies have demonstrated that people who consume beans and legumes in a weekly basis have a healthier BMI in comparison to those who don’t. Learn more at WeightLoss-Solutions.com.
Balance your blood sugar levels
Beans and legumes can help you regulate your blood sugar levels because they have a low glycemic index, that means that they rise your blood sugar levels more slowly in comparison to refined carbohydrates that have a high glycemic index, and they create a spike in your blood sugar levels.
That is mostly because of fiber that is associated with slow carb absorption and promotes a steady raise in your blood sugar levels. Moreover, numerous studies highlight the relation between bean and legume consumption and a reduced risk of chronic diseases like type 2 diabetes and cardiovascular problems. Eating foods high in fiber can lower your triglycerides and bad cholesterol levels that are linked to high hearth disease risk.
How to incorporate more beans and legumes into your diet
Legumes and beans are sold dried or canned. Dried legumes need to be soaked and rehydrated before cooked and they have a superior taste and texture in comparison to canned legumes that are already cooked and very convenient to put into salad and stews.
Since legumes and beans are very high in protein you can use them to substitute animal protein in your dishes and combine them with leafy greens in salads, with vegetables of the season in soups or with brown rice and whole grains.