Unlike other types of nuts, peanuts actually grow underground and are a member of the Fabaceae family of plants, which classifies them as legumes. For example, are green beans legumes? Are peas legumes? Are lentils legumes?
Legumes are a great source of several important nutrients, including a wide array of vitamins and minerals. Although the exact nutrient profile can vary for specific types of legume, most are generally high in folate, manganese, iron and magnesium, along with an assortment of other key micronutrients.
Legumes are also a great plant-based source of protein and fiber, both of which are important to several aspects of health. Protein, for example, is integral to immune function, body composition, tissue repair, and healthy growth and development.
Meanwhile, fiber has been shown to reduce blood pressure, lower cholesterol levels, improve insulin sensitivity, enhance weight loss and more. One study published in the journal ARYA Atherosclerosis examined the dietary patterns of 2, people and found that regular consumption of legumes was linked to lower blood sugar levels.
This is because legumes are high in fiber, which helps slow the absorption of sugar in the bloodstream to regulate blood sugar levels. Thanks to the legumes protein and fiber content, filling up on these superstar ingredients could also aid in weight loss. Fiber moves very slowly through the digestive system, which can reduce hunger and support weight control.
Similarly, protein works to reduce levels of ghrelin, the hormone responsible for stimulating hunger, to help manage appetite and food intake. According to one study in the Journal of the College of American Nutrition , bean consumption may be associated with less belly fat, a lower body weight and a decreased risk of obesity.
Legumes can reduce several risk factors of heart disease to help keep your heart healthy and strong. It may also help reduce triglycerides , lower blood pressure levels and decrease several markers of inflammation to aid in heart health. Adding a few legumes recipes to your daily diet can bring big benefits when it comes to digestive health.
In fact, research shows that upping your intake of fiber from foods like legumes can aid in the treatment and prevention of several issues, such as intestinal ulcers, diverticulitis, hemorrhoids and gastroesophageal reflux disease GERD. Fiber also helps add bulk to the stool, supporting regularity and protecting against constipation as well. Legumes are nutritious, versatile and loaded with health benefits. So what are the healthiest legumes? Here are 10 examples of legumes that you can include in your diet to reap the rewards of these healthy ingredients.
Chickpeas are high in protein and fiber, plus important micronutrients like manganese and folate. One cup of cooked chickpeas contains approximately:. Each serving of kidney beans is low in fat but packs in a good amount of protein and fiber, as well as folate, iron, manganese and copper. One cup of cooked kidney beans contains approximately:. In addition to being rich in protein and dietary fiber, black beans are also loaded with folate, manganese and magnesium.
One cup of cooked black beans contains approximately:. As one of the most nutrient-rich types of legumes available, lentils are a great source of protein, fiber, folate, manganese, iron and phosphorus. One cup of cooked lentils contains approximately:. Pinto beans are high in fiber, protein, folate, manganese and phosphorus, as well as an assortment of other key vitamins and minerals.
One cup of cooked pinto beans contains approximately:. This quick-cooking legume provides fast and plentiful protein about 17 grams per serving , a healthy dose of soluble fiber and micronutrients including folate, B6 and magnesium. Because they cook so quickly and don't require soaking, it's a good staple to always have on hand for a fast and healthy meal.
Try them in soups, stews, with grains such as quinoa or over pasta. They're a favorite in Cuban and Mexican dishes, and a good choice to add to any meal. Black beans are a great protein source at about 8 grams per half-cup serving along with nearly as much fiber.
This low-calorie, versatile bean is also an excellent brain food, too. Black beans contain anthocyanins that have been shown to boost brainpower. Think about that over a black bean burrito! Eat that bowlful every morning and you're getting a fiber-rich start to your day, which can keep you feeling full and satisfied until lunch, and less likely to reach for that mid-morning donut.
Oats contain a strong fiber called beta-glucan that can help to reduce cholesterol levels. You're also getting minerals such as manganese, magnesium, and selenium as well as B vitamins in every serving. Fiber and protein-rich pinto beans are also loaded with minerals including phosphorous, manganese, iron and potassium. Palouse Brand Pardina Lentils are small brown lentils that come from a non-GMO verified source and are sold in three pound bulk bags.
Since true lentils cook up faster than other legumes, they are also great if you need to cook up a big meal in a pinch. Users love the unique flavor profile of these Pardina lentils. Bentilia Organic Lentil Pasta contains just one ingredient red lentils , but the lentils are crushed and processed into a pasta noodle shape. As a result, they cook up just like traditional noodles, making them easy to substitute into your diet if you are gluten free but still love pasta.
The bulk package makes them great for family cooking, too. Food to Live Green Peas are high in fiber, fairly firm even when cooked, and tend to retain their flavor profile well in soups and stews. These pasta noodles have a complete amino acid profile, thanks to the use of both red lentils and pea protein when formulating the noodles. Tolerant Simply Legumes Organic Red Lentil Pasta is another lentil-based pasta noodle meant for people who are gluten free, or people who want more fiber and protein in their noodles.
These are our favorite for soups, stews, and side dishes thanks to the great taste and versatility of these lentils. Best legumes for salads: Yupik Organic Green Lentils. The firm texture of green lentils make them especially well-suited for salads, and Yupik Organic Green Lentils makes the best green lentils on the market right now.
Best organic legumes: Yupik Organic Green Lentils. Free from synthetic pesticides and herbicides, Yupik Organic Green Lentils are the best option out there for organic legumes. If purity and quality matter to you, this should be your choice. Best bulk legumes: Palouse Brand Pardina Lentils. Going through a lot of legumes on a regular basis? Palouse Brand Pardina Lentils should be your choice. High in protein and fiber, and low in carbs and fat, red lentils are the perfect staple food for weight loss.
Best high protein legumes: Yupik Organic Green Lentils. Yupik makes excellent green legumes that are protein-dense and stay firm, even when cooked for a long time or when kept in the refrigerator for meal prep. Legumes are great for individuals of all ages that want to add nutritious, low-calorie food to their diet.
It is especially beneficial for vegetarians and vegans as they are high in plant-based protein. Legumes can also help those looking to lose weight as they are a very filling source of food. High in fiber and in protein, lentils go very well with low carb and low fat diets. There are a variety of legumes on the market, including various beans, lentils, peanuts, and peas. For our rankings, we preferred pure products, like Timeless Natural over more processed products like Tolerant Red Legume Pasta.
In terms of the type of legume, we preferred lentils and beans over peas, like Food To Live, because they offered a little bit better nutrition. Peanuts and peanut butter were not included on the list, mainly because we consider them in their own rankings category.
We also chose not to include beans in cans due to the high levels of BPA resent in the aluminum lining. Loaded with protein and fiber, legumes have a nutritional profile unlike most other foods.
All of this comes along with only calories. Legumes are one of the best sources of plant-based protein, and have the unique ability to fix nitrogen from the atmosphere, providing this essential component of amino acids. Legumes are a very cost-effective source of nutrition. Because of this, legumes are a staple food in many developing countries. The price of legumes is very low for the amount of protein they contain. They also store and travel well.
Properly prepared legumes can play a role in providing several important micro- and macro-nutrients. Loaded with both soluble fiber and resistant starch, legumes can help increase the number of friendly bacteria in the gut.
Soluble fiber and resistant starch both pass through the stomach and small intestine, reaching the colon virtually unchanged. This can cause bloating and flatulence for some people, but one byproduct of this process is the formation of a short-chain fatty acid called butyrate, which is believed to reduce the risk of colon cancer and improve overall colon health.
Resistant starch and soluble fiber have been shown to reduce appetite, resulting in lower amounts of calories taken in daily. Over the long-term, the satiation factor of starch and fiber could help with weight control.
These effects also extend to blood sugar regulation, including the potential for improving insulin sensitivity after meals. Eating legumes has been associated with a lower risk of developing heart disease 11 as well as dropping cholesterol levels. Other metabolic improvements have also been noted in those who eat legumes regularly, including lower blood triglycerides and blood pressure, both of which are important markers for higher risk of developing chronic diseases.
The first is a category of proteins called lectins, which may have negative effects on the cells that line the digestive tract. Among the most-studied lectins, phytohemagglutinin is present in many legumes and found in high concentrations in red kidney beans.
This substance is resistant to digestion and can be toxic in large amounts. Poisoning has been reported only when red kidney beans were eaten raw or not cooked properly. Soaking kidney beans before cooking, combined with a minimum of ten minutes exposure to boiling water, degrades phytohemagglutinin to much lower levels. This effectively decreases any danger of toxicity from lectins. Smaller amounts of lectins are found in other legumes, but not enough to pose any threat to human health.
Soaking and boiling all legumes will decrease phytohemagglutinin and other lectins to safe levels. Another anti-nutrient, phytic acid, could inhibit the absorption of minerals. All edible plant seeds contain phytic acid also called phytates , including legumes.
This anti-nutrient is present for the purpose of preventing seeds from sprouting until conditions are right for growth. Anti-nutrients called phytates can decrease the amount of zinc, iron and calcium absorbed after a meal, creating the potential of mineral deficiencies over time. Sprouting, soaking and preparation methods that utilize fermentation such as tempeh or tofu made from soybeans drop phytic acid levels and increase the availability of nutrients.
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