The 3 healthiest legumes you can eat

Legumes are the fruits or seeds of a family of plants called Fabaceae. They are commonly eaten worldwide and are a rich source of fiber and B vitamins.

They are also a great substitute for meat as a source of vegetarian protein that provides a number of health benefits, including lowering cholesterol, decreasing blood sugar levels, and enhancing gut bacteria health.

“The foods you consume greatly affect the types of bacteria that live inside you.” (https://nutricionsinmas.com/10-formas-de-promover-las-bacterias-intestinales-basadas-en-la-ciencia/)

Here are three of the healthiest beans and legumes you can eat, and why they are good for you.

1. Chickpeas

Legumes like chickpeas can help reduce weight, heart disease risk factors, and potentially even cancer risk, especially when they replace red meat in the diet.

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

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

Chickpeas are particularly beneficial for lowering blood sugar and increasing insulin sensitivity compared to other carbohydrate-rich 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.

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.

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

2. Lentils

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

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

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

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

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

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

Some studies have shown that lentils benefit gut health by improving bowel function and decreasing the rate at which the stomach empties, which could aid digestion and prevent blood sugar spikes.

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

3. Peas

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

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

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

A study of 23 overweight individuals with 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 insulin and blood sugar spikes after meals, lowering blood triglycerides, and increasing feelings of fullness.

Because fiber feeds healthy bacteria in the gut, pea fiber may also improve gut health. One study showed that it can increase bowel movement frequency in older adults and reduce laxative use.