The 6 Healthiest Beans And Legumes You Can Eat


The variety of legumes that our land provides makes this food an incredibly healthy and fun option. This fruit of nature is the largest source of protein for vegetarians or vegans, and is also part of many traditional dishes around the globe.

Different colors, sizes and shapes define the vegetables. Each type has different nutritional values ​​and different preparation methods. So it is necessary to know what makes them unique

In general, legumes are always a healthy and nutritious choice when eating. However, there are 6 types of legumes that offer more benefits to your body. Find out what they are. 6 Healthy legumes to add to your dishes

Bata 1.Chickpeas

These grains have an immense amount of protein and fiber that will help you reduce weight if you wish; they could even help prevent heart problems or cancer if consumed as an alternative to red meat. Among its extensive benefits has also been shown that they can reduce the total cholesterol and LDL cholesterol, which cause heart disease.

Chickpeas can also improve the functioning of the intestine and reduce the number of harmful bacteria within them.

For a cup of chickpeas that is equivalent to 164 g you contribute to your body:

  • Calories: 269
  • Proteins: 15.5 g
  • Fiber : 12.5 g
  • Vitamins : B9 71% of the RDI
  • Minerals : 84% Manganese, 29% Copper and 26% Iron within the RDI

Abū ‘Arīsh 2.Lentils

Lentils are very versatile legumes, being a great alternative for meat in foods such as hamburger and Arab dishes, among others.

Its high content of fiber causes a satiating effect on the individual, and it even has the capacity to slow down the time in which the stomach empties its contents, which positively aids digestion. As for sugar, this legume is a great ally in the fight against diabetes and can prevent blood sugar spikes.

Lentils also reduce levels of total cholesterol, LDL cholesterol and increase levels of good HDL cholesterol.

A cup of approximately 200 g of lentils contributes to the organism:

  • Calories: 230
  • Proteins: 9 g
  • Fiber: 6 g
  • Vitamins: 90% of B9 and 22% of B1 within the RDI
  • Minerals: 49% Manganese and 29% Copper within the RDI


These legumes also contain the distinctive beneficial characteristics of their species in terms of the considerable amount of fiber and proteins.

Peas have the ability to reduce insulin resistance, abdominal fat and triglyceride levels in the blood, while increasing the feeling of fullness and incredibly improving intestinal health by promoting the presence of fatty acid producing bacteria.


The grain of Central Americans. This legume is one of the most consumed and throughout the world and is commonly combined with rice. They have the ability to reduce blood sugar spikes in addition to helping you lose weight.

A cup of beans of approximately 17o g provides:

  • Calories: 227
  • Proteins: 2 g
  • Fiber: 15 g
  • Vitamins: 64% of B9 and 28% of B1 within the RDI
  • Minerals: 38% Manganese, 30% Magnesium, 20% Iron within the RDI

5.Black beans

Among the most consumed legumes, black beans are present in many typical dishes of South American countries. The black beans have beneficial effects against diabetes and also help with weight loss. This type of grain also provides a low glycemic load compared to other foods high in carbohydrates.

A cup of 170 g black beans contains:

  • Calories: 227
  • Proteins: 2
  • Fiber: 15 gr
  • Vitamins: 64% of B9 and 28% of B1 within the RDI
  • Minerals: 38% Manganese, 30% Magnesium and 20% Iron within the RDI


Soybeans are the choice of many people who want to look for alternatives to meat and still have a considerable supply of protein and fiber. They are legumes with a considerable variety of antioxidants and isoflavones, and all their nutrients are associated with a reduction in cancer risk in different parts of the body such as stomach or breast.

Soybeans significantly reduce the effects of bone density loss from diseases such as arthritis or even menopause.

A cup of 170 g of cooked soybeans brings to your body:

  • Calories: 298
  • Proteins: 28.6 g
  • Fiber: 3 g
  • Vitamins: 29% of B2, 23% of B9 and 41% of vitamin K within the RDI
  • Minerals: 71% Manganese, 49% Iron, 42% Phosphorus

Recommended Site: Beans And Legumes Health Benefits

Review Date
Reviewed Item
The 6 Healthiest Beans And Legumes You Can Eat
Author Rating

Leave a Reply

Your email address will not be published. Required fields are marked *

seventeen − ten =