Incorporating a variety of nutrient-dense foods into your diet is essential for overall health and well-being.
Beans and legumes are an excellent addition to any meal plan, as they are packed with fibre, protein, vitamins, and minerals.
Key Takeaways
- Beans and legumes are excellent sources of fibre, protein, and essential vitamins and minerals
- Incorporating a variety of beans and legumes into your diet can help reduce blood sugar, boost heart health, and maintain a healthy gut
- Beans and legumes are versatile and can be easily added to soups, stews, salads, or enjoyed on their own
Here’s some information to support the recommendations I make for my clients.
Chickpeas
Also known as garbanzo beans, chickpeas are a fantastic source of fibre and protein. One cup (164 grams) of cooked chickpeas contains:
- Calories: 269
- Protein: 14.5 grams
- Fat: 4.25 grams
- Carbohydrates: 45 grams
- Fiber: 12.5 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
Chickpeas are particularly beneficial for reducing post-meal blood sugar and increasing insulin sensitivity compared to other high-carb foods. Eating hummus, which is primarily made from chickpeas, may also help reduce appetite and decrease snacking on desserts later in the day.
Lentils
Lentils are a fantastic source of vegetarian protein and can be a great addition to soups and stews. One cup (198 grams) of cooked lentils contains:
- Calories: 230
- Protein: 17.9 grams
- Fat: 0.752 gram
- Carbs: 39.8 grams
- Fiber: 15.6 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, making them especially beneficial for vegans and vegetarians who may be at an increased risk of iron deficiency anaemia. Lentils can also help reduce blood sugar and may improve heart health by reducing LDL (“bad”) cholesterol and increasing HDL (“good”) cholesterol.
Peas
Peas are another type of legume that offers numerous health benefits. One cup (160 grams) of cooked green peas contains:
- Calories: 134
- Protein: 8.58 grams
- Fat: 0.35 gram
- Carbs: 25 grams
- Fiber: 8.8 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
Peas are a particularly good source of vitamin K, which is necessary for proper blood clotting and bone health. They are also fairly high in protein, and research has shown that pea protein may help increase muscle size and strength when combined with high-intensity interval training.
Kidney Beans
Kidney beans are one of the most commonly consumed beans and are an excellent source of fibre, protein, and folate. One cup (177 grams) of cooked kidney beans contains:
- Calories: 225
- Protein: 15.3 grams
- Fat: 0.885 gram
- Carbs: 40.4 grams
- Fiber: 13.1 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 high in fiber, such as kidney beans, can help slow the absorption of sugar into the blood and reduce blood sugar levels. Eating kidney beans may also help reduce risk factors for heart disease, such as high blood pressure. Additionally, kidney beans are an excellent source of folate, which is especially important for pregnant women, as this vitamin is vital for fetal neurological development.
Black Beans
Black beans are a staple food in Central and South America and the Caribbean. Like many other beans, they are a great source of fiber, protein, and folate. One cup (172 grams) of cooked black beans contains:
- Calories: 227
- Protein: 15.2 grams
- Fat: 0.929 grams
- Carbs: 40.8 grams
- Fiber: 15 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
In addition to being packed with nutrients, black beans may positively affect gut bacteria and help with blood sugar management due to their lower glycemic index compared to many other high-carbohydrate foods.
Soybeans
Soybeans are commonly consumed in Asia in several different forms, including tofu. One cup (172 grams) of cooked soybeans contains:
- Calories: 296
- Protein: 31.3 grams
- Fat: 15.4 grams
- Carbs: 14.4 grams
- Fiber: 10.3 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
Soybeans contain high levels of antioxidants called isoflavones, which are responsible for many health benefits. Evidence suggests that consuming soybeans and their isoflavones is associated with reduced cancer risk, especially in females. Additionally, soy isoflavones may help reduce hot flashes and prevent loss of bone mineral density during menopause, as well as reduce heart disease risk in women.
Pinto Beans
Pinto beans are common in Mexico and can be eaten as whole beans or mashed and fried. One cup (171 grams) of cooked pinto beans contains:
- Calories: 245
- Protein: 15.4 grams
- Fat: 1.11 grams
- Carbs: 44.8 grams
- Fiber: 15.4 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
As a fibre-rich food, pinto beans may promote a healthy gut and help reduce blood cholesterol. They are also an excellent source of copper, which plays a role in creating energy, maintaining a healthy immune system, and producing skin pigment.
Navy Beans
Navy beans, also known as haricot beans, are a great source of fibre, B vitamins, and other minerals. One cup (182 grams) of cooked navy beans contains:
- Calories: 255
- Protein: 15 grams
- Fat: 1.13 grams
- Carbs: 47.3 grams
- Fiber: 19.1 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 appear to help reduce symptoms of metabolic syndrome, likely due to their high fibre content. Studies have found that consuming navy beans may help increase HDL (“good”) cholesterol levels and reduce waist circumference, total cholesterol, and LDL (“bad”) cholesterol levels in adults with overweight or obesity.
Peanuts
Interestingly, peanuts are legumes rather than nuts. They offer a good source of monounsaturated fats, polyunsaturated fats, protein, and B vitamins. One half-cup (73 grams) of raw peanuts contains:
- Calories: 414
- Protein: 18.9 grams
- Fat: 35.9 grams
- Carbs: 11.75 grams
- Fiber: 6.2 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
Due to their high content of monounsaturated fats, peanuts have several health benefits, especially if they replace other diet components. Observational studies have found that eating peanuts is associated with a lower risk of death from many causes, including heart disease, stroke, cancer, and diabetes.
FAQ
- Are beans and legumes good for weight loss?
Yes, beans and legumes can be an excellent addition to a weight loss diet due to their high fibre and protein content, which can help keep you feeling full and satisfied. - Can I eat beans and legumes if I have digestive issues?
Some people may experience digestive discomfort when consuming beans and legumes. If you have trouble digesting these foods, try introducing them slowly into your diet and consider soaking and cooking them thoroughly to reduce their gas-producing properties. - Are canned beans and legumes as nutritious as dry ones?
Canned beans and legumes can be just as nutritious as dry ones. However, be sure to choose varieties with no added salt or sugar, and rinse them thoroughly before consuming to reduce sodium content. - How can I incorporate more beans and legumes into my diet?
There are many ways to incorporate beans and legumes into your meals. Try adding them to soups, stews, and salads or enjoying them as a side dish. You can also use them as a meat substitute in recipes like veggie burgers or tacos. - Are beans and legumes suitable for vegans and vegetarians?
Yes, beans and legumes are an excellent source of plant-based protein and are a staple in many vegan and vegetarian diets.
