5 Healthy Legumes and Beans You Should Try
Popularly eaten around the world, beans and legumes are rich sources of fiber, essential vitamins and minerals, and plant-based protein.
Legumes and beans are the seeds or fruits of a family of plants known as Fabaceae. This is a great source of fiber and vegetarian protein. You can include beans in salads, tacos, soups, and other recipes.
Beans and legumes have many health benefits. Eating more can help lower cholesterol, lower blood sugar, and increase healthy gut bacteria.
Here are Five of the healthiest beans you can eat – and why they're good for you.
1. Green beans
Also known as garbanzo beans, green beans are an excellent source of fiber and protein.
One cup (164 grams) of cooked green beans contains :
- Calories: 269
- Protein: 14.5 grams
- Fat: 4.25 grams
- Carbohydrates: 45 grams
- Fiber: 12.5 grams
- Folate (vitamin B9): 71% Daily Value (DV)
- Copper: 64% DV
- Manganese: 73% DV
- Iron: 26% DV
Many scientific studies show that beans and legumes, such as chickpeas and hummus, which are mainly made from chickpeas, can provide many health benefits.
2. Lentils
Lentils are an excellent source of vegetarian protein and can be a good addition to soups and stews. One cup (198 grams) of cooked lentils contains :
- Calories: 230
- Protein: 17.9 grams
- Fat: 0.752 grams
- Carbohydrates: 39.8 grams
- Fiber: 15.6 grams
- Thiamin (vitamin B1): 30% DV
- Folate (vitamin B9): 90% DV
- Copper: 55% DV
- Iron: 37% DV
- Zinc: 23% DV
Lentils are one of the legumes rich in iron. Iron is a trace mineral your body needs to make hemoglobin, a protein in the blood that helps transport oxygen.
3. Peas
Peas are also a type of legume. One cup (160 grams) of cooked green beans contains :
- Calories: 134
- Protein: 8.58 grams
- Fat: 0.35 grams
- Carbohydrates: 25 grams
- Fiber: 8.8 grams
- Thiamin (vitamin B1): 35% DV
- Folate (vitamin B9): 25% DV
- Manganese: 37% DV
- Vitamin K: 35%
high amount - The quality of protein, fiber, micronutrients, and antioxidant compounds in DV.
peas contribute to health benefits, such as nourishing good gut bacteria and maintaining blood sugar levels. healthy.
4. Soybeans
Soybeans are commonly consumed in Asia in many different forms, including tofu.
One cup (172 grams) of cooked soybeans contains :
- Calories: 296
- Protein: 31.3 grams
- Fat: 15.4 grams
- Carbohydrates: 14.4 grams
- Fiber: 10.3 grams
- Riboflavin (vitamin B2): 38% DV
- Folate (vitamin B9): 23% DV
- Vitamin K: 28 % DV
- Iron: 49% DV
- Manganese: 62% DV
- Phosphorus: 34% DV
In addition to these nutrients, soybeans also contain high levels of antioxidants called isoflavones, which provide many benefits for health.
5. Peanuts
Interestingly, peanuts are legumes, not nuts. They provide a good source of monounsaturated fats, polyunsaturated fats, protein, and B vitamins. , Half a cup (73 grams) of raw peanuts contains :
- Calories: 414, Protein: 18.9 grams
- Lipids: 35.9 grams
- Carbohydrates: 11.75 grams
- Fiber: 6.2 grams
- Thiamin (vitamin B1): 39% DV
- Niacin (vitamin B3): 55% DV
- Folate (vitamin B9): 44% DV
- Vitamin E: 41 % DV
- Iron: 19% DV
- Magnesium: 29% DV
- Manganese: 61% DV
Due to their high monounsaturated fat content, peanuts offer many health benefits, especially if they are replacing other ingredients in the diet.
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