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Introduction
Beans and legumes, the seeds or fruits of the Fabaceae plant family, are enjoyed by people across the globe due to their high fiber content and an abundance of essential vitamins and minerals.
In addition, they serve as an excellent source of plant-based protein, which is why people frequently integrate beans into various dishes, including soups, tacos, salads, and others.
The health benefits of beans and legumes are quite extensive. Consuming more of these nutrient-dense foods can help reduce cholesterol, manage blood sugar levels, and promote healthy gut bacteria, according to many reliable studies. Study 1, Study 2, Study 3
Today we will be sharing 9 healthy beans and legumes you can include in your diet, and the reasons why they are good for you.
Beans and Legumes
1. Chickpeas
Chickpeas, also commonly known as garbanzo beans, are an excellent source of fiber and protein.
A cooked serving of chickpeas, approximately one cup or 164g (grams), provides:
- Calories: 269
- Protein: 14.5g (grams)
- Fat: 4.25g (grams)
- Carbohydrates: 45g (grams)
- Fiber: 12.5g (grams)
- Folate (vitamin B9): 71% of the Daily Value (DV)
- Copper: 64% of the DV
- Manganese: 73% of the DV
- Iron: 26% of the DV
Numerous scientific studies demonstrate that beans and legumes, including chickpeas, as well as foods mainly made from chickpeas like hummus, can offer a range of health benefits. Study 1
Specifically, chickpeas are particularly beneficial for their ability to lower post-meal blood sugar levels and enhance insulin sensitivity, compared to other high-carbohydrate foods. Study 1
A small study discovered that consuming a low-sugar snack containing hummus resulted in a 5% reduction in afternoon blood sugar levels, when compared to eating granola bars with higher sugar content. Additionally, hummus consumption was associated with reduced appetite and decreased desire for desserts later in the day. Study 1
As chickpeas and other legumes are rich in fiber and beneficial plant compounds, eating them may also help improve gut bacteria composition.
A study conducted on mice revealed that a diet supplemented with chickpeas altered the gut microbiota structure in a way that boosted their health-promoting properties and strengthened the gut barrier.
These findings show the potential of chickpeas in guarding against gut-related diseases. However, there is limited research, and further human studies are required to determine how chickpeas may influence our gut health.
2. Lentils
Lentils, packed with vegetarian protein, make an excellent addition to dishes like soups and stews.
A cooked serving of lentils, approximately one cup or 198g (grams), provides:
- Calories: 230
- Protein: 17.9g (grams)
- Fat: 0.752g (grams)
- Carbs: 39.8g (grams)
- Fiber: 15.6g (grams)
- Thiamine (vitamin B1): 30% of the DV
- Folate (vitamin B9): 90% of the DV
- Copper: 55% of the DV
- Iron: 37% of the DV
- Zinc: 23% of the DV
Lentils are one of the most iron-rich legumes. Iron is an essential mineral that is needed by your body to make hemoglobin, a blood protein that is responsible to transfer oxygen.
For people following vegan and vegetarian diets, adding lentils to meals can be a strategic way to boost iron intake, as these groups might face an elevated risk of iron deficiency anemia. Study 1
Similarly to chickpeas, lentils can contribute to lowering blood sugar levels.
In a study that included 48 healthy adults, substituting half the carbohydrates from rice or potatoes with those from cooked lentils resulted in a significant reduction in post-meal blood sugar, compared to when only rice or potatoes were consumed.
Another study involving over 3,000 people concluded that those with the highest intake of lentils and other legumes had the lowest rates of diabetes.
Lastly, sprouted lentils could also support heart health by lowering low-density lipoprotein (LDL or “bad”) cholesterol and increasing high-density lipoprotein (HDL or “good”) cholesterol. Study 1
3. Peas
Peas fall under the category of legumes as well. A serving of cooked green peas, which is around one cup or 160g (grams), provides:
- Calories: 134
- Protein: 8.58g (grams)
- Fat: 0.35g (grams)
- Carbs: 25g (grams)
- Fiber: 8.8g (grams)
- Thiamine (vitamin B1): 35% of the DV
- Folate (vitamin B9): 25% of the DV
- Manganese: 37% of the DV
- Vitamin K: 35% of the DV
The high-quality protein, fiber, micronutrients, and antioxidants found in peas contribute to several health benefits such as promoting good gut bacteria and regulating blood sugar levels. Study 1
Peas are an especially valuable source of vitamin K, a fat-soluble vitamin that plays a crucial role in blood clotting and bone health. Study 1
Moreover, peas are quite high in protein. There’s a lot of research which shows that pea protein, which is frequently added to food products or used as a supplement, can offer certain health benefits.
A study involving 120 men participating in a 12-week weight training, found that a daily intake of 50g (grams) of pea protein led to increases in muscle thickness compared to a placebo. The muscle growth associated with pea protein was on par with that achieved with whey protein. Study 1
In animal studies, pea protein has demonstrated the ability to reduce blood pressure. Study 1
However, it’s worth noting that it’s not necessary to consume pea protein supplements to reap these benefits. Whole peas themselves are a rich source of essential nutrients.
4. Kidney beans
Kidney beans, are one of the most commonly consumed beans in many diets that often are paired with rice. They are also packed with many health benefits.
A cooked serving of kidney beans, approximately one cup or 177g (grams), provides:
- Calories: 225
- Protein: 15.3g (grams)
- Fat: 0.885g (grams)
- Carbs: 40.4g (grams)
- Fiber: 13.1g (grams)
- Thiamine (vitamin B1): 24% of the DV
- Folate (vitamin B9): 58% of the DV
- Copper: 48% of the DV
- Manganese: 37% of the DV
- Iron: 29% of the DV
Foods rich in fiber like kidney beans can help delay the absorption of sugar into the bloodstream, thereby helping to control blood sugar levels. Study 1
Consuming kidney beans can also help in reducing risk factors for heart disease, such as high blood pressure.
One study conducted on healthy adults reported that consuming 3/4 cup (133 grams) of red kidney beans resulted in a significant decrease in blood pressure two hours post-consumption, compared to consuming the same quantity of rice. Study 1
Lastly, kidney beans are an outstanding source of folate. Incorporating folate-rich foods into the diet is particularly crucial for pregnant women, as this water-soluble vitamin is crucial for the neurological development of the fetus. Study 1
5. Black beans
Black beans, much like other beans, are an excellent source of fiber, protein, and folate. They are very important in the traditional cuisines of Central and South America.
A cooked serving of black beans, approximately one cup or 172g (grams), provides:
- Calories: 227
- Protein: 15.2g (grams)
- Fat: 0.929g (grams)
- Carbs: 40.8g (grams)
- Fiber: 15g (grams)
- Thiamine (vitamin B1): 35% of the DV
- Folate (vitamin B9): 64% of the DV
- Iron: 20% of the DV
- Magnesium: 29% of the DV
- Manganese: 33% of the DV
Apart from their high nutrient content, black beans have shown potential in positively affecting gut bacteria.
A study conducted on rats demonstrated that consuming black beans increased the growth of a specific gut bacteria cluster that could improve insulin sensitivity. However, further human research is needed to confirm if these effects are the same on us.
Black beans may also help in managing blood sugar levels due to their lower glycemic index compared to other high-carbohydrate foods. This means that they cause a smaller spike in blood sugar after a meal.
Studies suggest that when people consume black beans alongside rice, the beans could potentially reduce the post-meal rise in blood sugar compared to consuming rice on its own. Study 1
6. Soybeans
Soybeans, are usually consumed in numerous forms including tofu in Asian cuisines. They are also packed with countless health benefits.
A cooked serving of soybeans, approximately one cup or 172g (grams), offers:
- Calories: 296
- Protein: 31.3g (grams)
- Fat: 15.4g (grams)
- Carbs: 14.4g (grams)
- Fiber: 10.3g (grams)
- Riboflavin (vitamin B2): 38% of the DV
- Folate (vitamin B9): 23% of the DV
- Vitamin K: 28% of the DV
- Iron: 49% of the DV
- Manganese: 62% of the DV
- Phosphorus: 34% of the DV
Besides these nutrients, soybeans are rich in a type of antioxidants known as isoflavones, which are responsible for many of their health benefits.
Several studies suggest that soybean consumption and their isoflavones may be linked to a decreased risk of cancer. However, it’s worth noting that most of these studies are observational, meaning they didn’t control the participants diets or any other variables, so other factors might be influencing cancer risk.
A large study that combined the results of 21 other studies found that high soybean consumption was associated with a 15% lower risk of stomach and other gastrointestinal cancers, with the effect being particularly noticeable in women.
The health benefits of soybeans may be largely due to the fact that soy isoflavones function as phytoestrogens, meaning they can imitate the effect of the hormone estrogen, which typically declines during menopause.
Research suggests that taking isoflavone supplements during menopause may help in reducing hot flashes and preventing the loss of bone mineral density. Study 1, Study 2
Dietary isoflavone consumption from soy may also contribute to reducing the risk of heart disease in women. Study 1
7. Pinto beans
Popular in Mexico, pinto beans are often enjoyed in their whole form or mashed and then fried.
A serving size of cooked pinto beans, roughly one cup or 171g (grams), contains:
- Calories: 245
- Protein: 15.4g (grams)
- Fat: 1.11g (grams)
- Carbs: 44.8g (grams)
- Fiber: 15.4g (grams)
- Thiamine (vitamin B1): 28% of the DV
- Folate (vitamin B9): 74% of the DV
- Copper: 42% of the DV
- Manganese: 34% of the DV
Being a high-fiber food, pinto beans could contribute to gut health.
One study conducted on mice discovered that a diet supplemented with pinto beans increased the quantity of gut bacteria that produce short-chain fatty acids – which are beneficial for health – and molecules that counter insulin resistance.
Some compounds in pinto beans might also contribute to reducing blood cholesterol.
In a study involving hamsters, pinto beans were found to help decrease cholesterol levels by reducing intestinal absorption and liver production of cholesterol.
However, it’s important to note, that most of the studies on pinto beans have been conducted on animals. More human research is required before drawing definitive conclusions about the potential health benefits of these legumes.
Lastly, pinto beans are a rich source of copper, a mineral that plays a crucial role in energy production, maintaining a healthy immune system, and producing skin pigment. Study 1
8. Navy beans
Navy beans, alternatively known as haricot beans, offer an abundant supply of fiber, B vitamins, and various minerals.
One cup or 182g (grams) of cooked navy beans includes:
- Calories: 255
- Protein: 15g (grams)
- Fat: 1.13g (grams)
- Carbs: 47.3g (grams)
- Fiber: 19.1g (grams)
- Folate (vitamin B9): 64% of the DV
- Thiamine (vitamin B1): 36% of the DV
- Iron: 24% of the DV
- Magnesium: 23% of the DV
- Manganese: 42% of the DV
Navy beans seem to have a positive impact on reducing symptoms of metabolic syndrome, most likely due to their high fiber content.
A fascinating study was conducted involving 38 children with abnormal blood cholesterol. Those who consumed a muffin or a smoothie containing 17.5g (grams) of navy bean powder every day for a period of four weeks showed higher levels of healthy HDL cholesterol when compared to a control group.
Similar outcomes have been observed in adults.
A small-scale study involving 14 adults with overweight or obesity discovered that consuming 5 cups or 910g (grams) of navy beans per week for a period of 4 weeks decreased waist circumference and levels of total and LDL cholesterol in men, compared to their baseline.
However, given the small size of these studies, it is crucial that more research is needed on a wider population before we can make strong conclusions.
9. Peanuts
Interestingly, peanuts belong to the legume family, distinguishing them from the majority of nut types.
They are a rich source of monounsaturated fats, polyunsaturated fats, protein, and B vitamins.
Half a cup or 73g (grams) of raw peanuts includes:
Calories: 414
Protein: 18.9g (grams)
Fat: 35.9g (grams)
Carbs: 11.75g (grams)
Fiber: 6.2g (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
Iron: 19% of the DV
Magnesium: 29% of the DV
Manganese: 61% of the DV
Peanuts, due to their rich content of monounsaturated fats, can offer numerous health benefits, especially when they replace some other components of the diet.
Several large-scale observational studies have found an association between peanut consumption and a reduced risk of death from various causes, including heart disease, stroke, cancer, and diabetes.
Interestingly, peanut butter does not seem to have the same beneficial effects. Study 1
However, it’s important to note that these studies are purely observational, which means they cannot establish that eating peanuts directly causes a reduction in these risks.
Other studies have specifically explored the impact of peanut consumption on blood lipid levels and heart health.
A small study involving 15 men with overweight or obesity discovered that consuming a meal with 3 ounces or 85g (grams) of peanuts resulted in a smaller increase in blood triglyceride levels at 2 and 4 hours post-meal compared with a control meal.
Nonetheless, the study discovered that the peanut meal did not affect other lipid levels, including total and LDL cholesterol, compared to the control meal.
Conclusion
Beans and legumes are exceptional providers of dietary fiber, protein, B vitamins, and a many other vital vitamins and minerals.
Some evidence suggests they can contribute to blood sugar reduction, boosting of heart health, and maintenance of a healthy gut.
You can add them in soups, stews, and salads, or simply enjoy them by themselves for a wholesome vegetarian dish.
