Beans and legumes are the fruits or seeds of a family of plants called Fabaceae. They are commonly eaten around the world and are a rich source of fiber and B vitamins.
They are also a great replacement for meat as a source of vegetarian protein.
Beans and legumes have a number of health benefits, including reducing cholesterol, decreasing blood sugar levels and increasing healthy gut bacteria.
Here are five of the healthiest beans and legumes you can eat, and why they are good for you.
1. Lentils
Lentils are a great source of vegetarian protein and can be great additions to soups and stews. They may also have a number of health benefits. 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.
2. Pea
Peas are also a type of legume, and there are a number of different types. 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 a number of health benefits.
3. 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.
4. 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. 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.
5. Soybeans
Soybeans are commonly consumed in Asia in a number of different forms, including tofu. They have many different health benefits. 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.
6. Navy beans
Navy beans appear to help reduce symptoms of metabolic syndrome, likely due to their high fiber content. It appears 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.
