Rich in fiber, protein and a long list of vitamins, minerals and antioxidants, including a few servings of the best legumes in your diet can work wonders for your health.
Studies show that eating more legumes may be linked to a decreased risk of heart disease and diabetes, plus a lower body weight. Legumes are also cost-effective, convenient and versatile, making them a must-have on your next shopping list.
So which bean has the most protein? What are the best beans to eat? And how can you incorporate a few of the best legumes into your daily diet? Here’s what you need to know.
What Are Legumes?
Legumes are a group of plants that belong to the Fabaceae family. According to an article published in Phytotaxa, there are over 19,500 different species that belong to this family of plants, but only a handful are commonly consumed.
Some of the most common types of legumes include:
- Kidney beans
- Black beans
- Lentils
- Garbanzo beans
- Peas
- Alfalfa
- Cannellini beans
- Soybeans
- Green beans
- Peanuts
- Navy beans
- Pinto beans
- Mung beans
- Cowpeas
Legumes are considered a dietary staple in many countries and cuisines around the world. In addition to being an affordable and budget-friendly food, they’re also rich in important nutrients and easy to enjoy in a number of different recipes.
Best 6 Legumes for Health
1. Chickpeas
Also known as garbanzo beans, chickpeas are hands down one of the healthiest beans to eat — and one of my personal favorites.
Chickpeas are a great source of several important nutrients, including fiber, protein, folate and manganese. Studies show that adding chickpeas to your diet could help improve blood sugar control and lower cholesterol levels. One study published in the journal Appetite also found that supplementing with chickpeas for 12 weeks was effective at enhancing feelings of satiety and improve bowel health in 42 people.
They’re also highly versatile and make an awesome addition to everything from Buddha bowls to veggie burgers, soups, stews and pasta dishes.
2. Lentils
Many people wonder: are lentils good for you? Found in a variety of Indian, Mediterranean and Latin American dishes, many of us are familiar with this popular legume.
So what are lentils good for? Besides packing in tons of tons of protein and fiber, lentils are also loaded with iron, vitamin B6 and magnesium. Not only that, but one animal study also found that feeding lentils to rats resulted in significant decreases in body weight, percent body fat and triglyceride levels. It also enhanced the health of the gut microbiome and prevented the colonization of pathogenic bacteria.
Lentils work especially well in soups, salads, dips and spreads. They also make a great substitute for ground meat in sandwiches, sauces, burgers and tacos.
3. Black Beans
As one of the most common legume varieties on the market, most of us have a can or two sitting on our kitchen shelves. But are black beans good for you?
Each serving of black beans contains a hearty dose of B vitamins like folate and thiamin. Black beans are also rich in manganese, magnesium, iron, phosphorus and copper. Plus, they contain a wealth of antioxidants, which are powerful compounds that help fight oxidative stress and protect against chronic disease.
The potential uses for black beans extend way beyond burritos, tacos and enchiladas. You can also enjoy them in chilis, chowders and side dishes. Keep in mind, however, that the best canned black beans should contain low amounts of sodium, especially if you have high blood pressure or other heart problems.
4. Navy Beans
Contrary to what their name might suggest, navy beans are a type of small white bean often spotted in soups and certain side dishes, like baked beans.
Navy beans are rich in essential nutrients like folate, manganese, phosphorus, magnesium and iron. And with over 13 grams of fiber in every cup, they’re one of the best beans to eat for weight loss and digestive health. In fact, one animal study showed that administering navy beans to mice helped strengthen the intestinal barrier and promote the health of the gastrointestinal tract.
Adding navy beans to your favorite salads is a quick and easy way to help amp up the protein and fiber intake. Alternatively, try using them in your baked goods for a guilt-free treat to satisfy your sweet tooth.
5. Kidney Beans
Named for their resemblance to kidneys in terms of shape and color, kidney beans are known for their dense texture, making them one of the versatile and best legumes available.
In addition to supplying lots of folate and manganese, kidney beans also provide plenty of vitamin K, magnesium, iron and zinc. Kidney beans are also high in protein and fiber, both of which can help keep your waistline in check. Interestingly, a study in Journal of the American College of Nutrition showed that bean consumption was tied to a smaller waist size and lower risk of being obese.
Besides beans and rice, kidney beans are also easy to incorporate into chili, casseroles, taco salads and stews.
6. Peas
Although they are much different in taste, texture and appearance compared to beans and lentils, green peas definitely deserve a slot on the list of best legumes.
Peas boast a slightly different nutrient profile than other types of legumes. They’re a good source of vitamin C and vitamin K along with manganese, vitamin A and thiamin. They’re also rich in saponins, a type of natural plant compound that is thought to have cancer-fighting effects.
There are numerous ways to add this vibrant veggie into your diet. They can be pureed into soups and sauces, sprinkled over pasta dishes or used to add a pop of color to fritters, risottos and salads.
Legume Recipes
Need some inspiration for how to include a few of the healthiest legumes in your daily diet? Check out these delicious and nutritious recipes that put legumes center stage:
- Loaded Vegan Veggie Burger
- White Bean Soup
- Mini Chickpea Pot Pie
- BBQ Jackfruit Bean Bowls
- Three Bean Vegan Chili
Precautions
Legumes contain antinutrients, which are a type of compound that block the absorption of certain minerals in the body. This can be a concern if legumes are a major staple in your diet, but there are some simple strategies you can use to reduce the content of antinutrients.
Soaking and sprouting your legumes can significantly slash the amount of antinutrients to maximize mineral absorption. High-heat cooking methods like boiling can also decrease the amount of certain antinutrients prior to serving.
If you’re especially concerned about the antinutrient content of your legumes, you can also try a combination of soaking, sprouting and boiling beans, peas and lentils prior to serving as well.
Conclusion
Legumes are nutritious, versatile and full of flavor, which is why they can fit seamlessly into nearly any diet. Regardless of your personal palate and preferences, there are tons of different options to enjoy.
Ready to get started? Try swapping out other sources of protein for legumes in your daily meals to take advantage of the health benefits that this tasty ingredient has to offer. Not only can legumes help you add a dose of flavor and variety to your daily diet, but they can also help improve your health in the process.
