9 Healthy Beans and Legumes You Should Try
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Posted By: Hija Chang on February 28, 2024 Medically reviewed by Adrienne Seitz, MS, RD, LDN, Nutrition — By Lizzie Streit, MS, RDN, LD and Ruairi Robertson, PhD — Updated on June 30, 2023 Chickpeas Lentils Peas Kidney beans Black beans Soybeans Pinto beans Navy beans Peanuts Bottom line Commonly eaten worldwide, beans and legumes are rich sources of fiber, essential vitamins and minerals, and plant-based protein. Beans and legumes are the fruits or seeds of a family of plants called Fabaceae. They’re great sources of fiber and vegetarian protein. You can incorporate beans into soups, tacos, salads, and other recipes. Beans and legumes have several health benefits. Eating more of them may help reduce cholesterol, decrease blood sugar levels, and increase healthy gut bacteria (1Trusted Source, 2Trusted Source, 3Trusted Source). Here are nine of the healthiest beans and legumes you can eat — and why they’re good for you. 1. Chickpeas Also known as garbanzo beans, chickpeas are a great source of fiber and protein. One cup (164 grams) of cooked chickpeas contains (4Trusted Source): Calories: 269 Protein: 14.5 grams Fat: 4.25 grams Carbohydrates: 45 grams Fiber: 12.5 grams Folate (vitamin B9): 71% of the Daily Value (DV) Copper: 64% of the DV Manganese: 73% of the DV Iron: 26% of the DV Many scientific studies show that beans and legumes, such as chickpeas and hummus — which is primarily made from chickpeas — may provide various health benefits (5Trusted Source). Chickpeas are particularly beneficial for reducing post-meal blood sugar and increasing insulin sensitivity compared to other high carb foods (6Trusted Source). A small study found that eating a low-sugar snack with hummus led to a 5% decrease in afternoon blood sugar levels compared to eating granola bars with a higher sugar content (7Trusted Source). Eating hummus was also linked to reduced appetite and decreased snacking on desserts later in the day (7Trusted Source). Since chickpeas and other legumes are high in fiber and beneficial plant compounds, eating them may also help improve the composition of gut bacteria. Eating chickpeas may support the growth of beneficial gut bacteria and the production of short-chain fatty acids in the colon (8Trusted Source). Chickpeas may help protect against gut-related diseases. However, research is limited, and we need clinical studies in humans before we can be sure how chickpeas may affect gut health. Here more from a trusted source https://www.healthline.com/nutrition/healt... If you enjoyed this article, Join HBCU CONNECT today for similar content and opportunities via email! |
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Hija Chang
Management, See Moss Interactive Bellarmine University class of 2021 Member Since January 2011 |
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