Legumes—a group of plant-based foods including beans, lentils, peas, and peanuts—add fiber, protein, and essential vitamins and minerals to your diet. Research has linked the nutrients in legumes to several health benefits, including a reduced risk of certain cancers, heart disease, and other chronic conditions.
Health benefits of legumes.
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Legumes like lentils, chickpeas, and soybeans are excellent sources of fiber. Fiber helps maintain your digestive health by regulating your bowel movements and reducing the risk of digestive conditions like:
- Constipation
- Diverticulitis (inflammation of pouches within your colon)
- Colon cancer
For instance, research shows that people who follow high-fiber diets are much less likely to develop constipation than people who follow low-fiber diets. Research also suggests that people with a high intake of dietary fiber may be up to 21% less likely to develop colon cancer compared to people with low fiber intake.
Eating more legumes may help lower your risk of some health conditions, including heart disease and type 2 diabetes.
One review found that eating more legumes was associated with a 6% lower risk of cardiovascular disease (diseases affecting your heart and blood vessels) overall and a 10% reduced risk of coronary heart disease specifically.
These benefits may be due to the influence of eating legumes on several risk factors, including:
- Excess weight: Research suggests that legumes may help with weight loss, which can benefit several chronic health conditions, including diabetes and heart disease. However, further research is needed to understand what effect eating legumes weekly may have on preventing chronic conditions.
- High blood pressure: Legumes like lentils are good sources of potassium and magnesium, minerals that help regulate blood pressure. Consuming high amounts of potassium and magnesium can reduce the risk of high blood pressure (hypertension). More research is needed to determine how effective legumes are at reducing the risk of high blood pressure, though.
- High cholesterol: Research suggests that legumes reduce low-density lipoprotein (LDL, or “bad”) cholesterol in people with elevated blood lipid levels. This can help reduce the risk of heart disease and other conditions.
Legumes are high in fiber and protein. Both of these nutrients help slow the absorption of sugar in your bloodstream, making legumes a great option for improving blood sugar control in people with type 2 diabetes. Legumes may also help prevent you from developing diabetes.
Some research also suggests that cooked legumes can reduce blood sugar and insulin levels. Insulin is the hormone responsible for maintaining blood sugar levels in your body. Compared to carbohydrates like rice and bread, legumes were more effective at reducing glucose levels.
Common legumes include:
- Kidney beans
- Cannellini beans
- Great Northern beans
- Fava beans
- Black beans
- Pinto beans
- Soybeans and edamame
- Black-eyed peas
- Green peas
- Peanuts
Some legumes are available canned or dried. Canned options are ready to eat, but you need to soak and cook dry legumes before eating them.
Here are a few ways to incorporate legumes into your diet:
- Add legumes like lentils, black beans, and chickpeas to soups and stews.
- Use legumes as a plant-based protein source in salad and grain dishes.
- Enjoy legumes like lentils and black beans as a plant-based patty.
- Make legumes an ingredient in curries and stews.
- Blend legumes with olive oil and fresh herbs to make a flavorful dip or spread.
- Coat cooked legumes, like chickpeas or soybeans, with olive oil, salt, and pepper and roast them until crispy for a filling snack.
Legumes can add flavor and texture to your favorite recipes. Experiment with how you like to enjoy them. This may include slow-cooking them or drizzling your favorite sauce over legumes of your choice.
