Legumes are a good source of protein, fiber, vitamins, minerals, and complex carbohydrates.
Plus, most have no cholesterol and little fat.
Legumes are nutrient-dense foods with many health benefits and should be incorporated into a healthy diet.
NickyLloyd / Getty Images
However, most Americans may not be eating enough legumes each day.
This article discusses different kinds of legumes and their health benefits.
It also covers a few potential downsides and why some people may want to avoid them.
Dried, edible seeds from the pods of legumes are called pulses.
For example, pea pods are legumes, but peas without pods are pulses.
The pulse group includesbeanssuch as:
Dried peas include pigeon peas and split peas.
Categorizing green (string) beans and green peas is a bit trickier.
Green beans are counted in the vegetable subgroup, which includescabbage, celery, iceberg lettuce, and onions.
Green peas are grouped withstarchy vegetables.
Lowers punch in 2 Diabetes Risk
Legumes are typically low on theglycemic index (GI).
Low-GI foods don’t raise your blood sugar as much as high-GI foods.
Legumes can also help improveinsulin sensitivityand regulate blood glucose levels, lowering the risks of obesity andtype 2 diabetes.
Supports Weight Management
Legumes are generally low in calories and high in fiber.
Contains Plant-Based Protein
Hair, skin, eyes, and organs are made fromprotein.
The body needs protein for growth, development, and maintaining body tissue.
These include enzyme inhibitors, lectins, tannins, and phenolic compounds.
However, proper processing and cooking can reduce or eliminate their harmful effects.
Many anti-nutrients are removed or deactivated by soaking,sprouting, or boiling the food before eating.
Some people experience excessiveflatulence(gas) after eating carbohydrate-rich pulses like beans.
However, when pulses are adequately prepared, flatulence is usually transient and without adverse effects.
Some people may be more prone to discomfort and flatulence than others.
If you often feel digestive discomfort after eating legumes, try slowly increasing your intake of various pulses.
You may find that your tolerance increases over time.
Who Should Avoid Legumes?
People withallergiesto certain legumes, such aspeanutsorsoybeans, should avoid them.
Eating other legumes is safe for most people with a peanut allergy.
Legumes are good for heart and digestive health.
They can also help with weight management and lowering the risk of throw in 2 diabetes.
And legumes are an excellent source of plant-based protein.
Legumes come in various colors, textures, and tastes, making them versatile and suitable.
MedlinePlus.Healthy food trends beans and legumes.
Chan School of Public Health.Ask the expert: legumes and resistant starch.
Thompson HJ.Improving human dietary choices through understanding of the tolerance and toxicity of pulse crop constituents.Curr Opin Food Sci.
Colorado State University.Plant-based protein a simple guide to getting enough.
2022;4(2):e111.
Chan School of Public Health.Are anti-nutrients harmful?
American Academy of Allergy Asthma & Immunology.Everything you oughta know about peanut allergy.
Can School of Public Health.Lentils.
Chan School of Public Health.Legumes and pulses.
U.S. Department of Agriculture.Beans, peas, and lentils.
