Legumes are one of the major staple foods in many cultures. Lentils, peas, beans, peanuts, soybeans, etc. are some of the most common edible legumes. Each of these legumes varies greatly in nutrition, taste, and appearance. With the rise in popularity of veganism all around the world, people are including more legumes in their plant-based meal plan as they contain several nutrients that help in improving health. Let us see why we should include more legumes in our diet.
Rich In Nutrients
Legumes are believed to be one of the best sources of protein and fiber. Legumes are often considered the best plant-based source of protein. They are also abundant in other essential nutrients like iron, folate, magnesium, zinc, phosphorus, potassium, etc.
The amount of soluble fibers and resistant starch is very high in legumes and it will help in feeding the good gut bacteria and thereby improves your digestive health. Moreover, the soluble fibers and resistant starch in legumes will make you feel full and this will prevent you from overeating.
Health Benefits Of Legumes
Plant-based foods offer a lot more health benefits than animal products. Many studies have shown that eating more legumes will help in reducing the risk of developing heart disease and also help in lowering the LDL cholesterol levels. In addition, the high fiber content in legumes helps to reduce food intake and thereby promote weight loss.
Healthiest Legumes That You Can Eat
Lentils are one of the most common legumes that people include in their plant-based diet. Lentils are very helpful in lowering your blood sugar levels and thereby reduces the risk of developing diabetes and such health issues.
One cup of cooked chickpeas contains 12.5 grams of fiber and 14.5 grams of protein. Chickpeas are often linked to promoting weight loss and reducing the risk of heart disease and certain types of cancer.
There are different varieties of peas that people add to their daily plant-based meals. About 8.8 grams of fiber and 8.2 grams of protein is present in a cup of cooked peas.
We consume soybeans in several forms, including soy milk, tofu, tempeh, etc. They provide a wide range of health benefits because of the high amount of nutrients present in them. It is found that 28.6 grams of protein is present in a cup of cooked soybeans.