Table of Contents
Table of Contents
Beans are known as the “magical fruit”. Yet they aren’t actually a fruit at all, but a legume. And they aren’t the only type.
So you may be wondering, what are legumes? This powerhouse food group has a lot to offer, so they’re worth knowing about. Here, we’ll dive into what exactly they are, their nutritional information, and their health benefits. We’ll also give you ideas for how to include more legumes in your diet, if you’re not doing so already.
Legumes — which are sometimes called “pulses” — are a class of plants that have edible, nutritious seeds, or “pods.” Beans are the most common type of legume, but there are other forms too. Examples of legumes include:
Legumes are grown all over the world. Many types of legumes — including beans, peas, and lentils — grow above the ground in pods, which are then harvested for consumption. Peanuts, however, grow underground in a hard pod, sometimes called a shell. All legumes are removed from their pod during harvesting. Beans and lentils must be cooked prior to eating, but peanuts and peas can be eaten raw.
Legumes have an abundance of significant health benefits. Here are some of the main ones:
Legumes can provide anywhere from about 4 to 9 grams of protein per serving, depending on which type you’re eating. Just one half cup of most beans, for example, provides about 8 grams of protein. The same serving size of cooked lentils provides 9 grams of protein, and cooked peas provide 4 grams of protein per half cup serving.
The protein in legumes makes them a great choice for vegetarians and vegans to meet their protein needs. The protein they contain also contributes to satiety, or a feeling of fullness and satisfaction after eating.
Most Americans don’t get enough fiber, but eating legumes can help. A half cup of lentils, for example, provides about 8 grams of fiber. This is nearly 30% of your total daily needs. Fiber supports so many parts of your body, including your gut (aka digestive tract), your heart, and your weight, just to name a few.
The fiber in legumes is also excellent for helping manage blood sugar levels. This is beneficial regardless of whether or not you have diabetes, as healthy blood sugar levels are a marker of overall good health. Fiber is digested slowly and doesn’t lead to a spike in blood sugar after eating the way that sugar does.
With the exception of peanuts, most legumes are nearly fat-free. And the fat in peanuts is largely unsaturated, which is the healthiest kind. Beans and lentils provide just over 100 calories per half-cup serving, and peas provide just 65. This fact, combined with the fiber legumes contain, makes them a great choice for supporting a healthy body weight.
What’s more, legumes are generally easy to find in grocery stores and are highly affordable. A can of cooked beans can cost just one dollar in some cases. Most legumes are also shelf-stable, making them great for packing on the go or for storing for future use.
Now that you know what legumes are, along with their many health benefits, you may be looking for ideas on how to incorporate them into your regular diet. Here are some things to try.
Legumes are a powerful food group that is full of essential nutrients like iron, phosphorus, and B vitamins. They are also rich in fiber and plant-based protein, which support fullness and can help manage your weight. Due to their versatility and affordability, it is easy to incorporate legumes into your diet in a variety of ways.
References:
DISCLAIMER: These statements have not been approved by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent disease.
