The legume family consists of plants that produce a pod with seeds inside. What are legumes good for? The 9 Healthiest Beans and Legumes You Can Eat. You can buy almost any brand of canned legumes and regardless of which bean, lentil, or pea type you choose, your arteries will be slammed with a sodium bomb. Therefore, properly prepared legumes are very healthy when consumed as part of a balanced diet. Legumes are among the best plant-based sources of protein. Although legumes are loaded with health benefits, there are also some drawbacks to including them in your diet that should be considered. In terms of their nutrient content, some of the best legumes include: Keep in mind that depending on how they are prepared and packaged, some legume products may be healthier than others. However, legumes are a staple food in many cultures. A cup of beans isn't as high in protein as, say, a cup of canned wild-caught sockeye salmon, but still. Examples include green beans, wax beans, and snow peas. This is the main reason that explains why they make a great addition to any diet. For the most part, baked beans are just legumes and sauce, but some brands might offer additional ingredients like potatoes, pork, and other additives for flavour. Kidney beans are a popular ingredient in chili, salads, and rice dishes. Additionally, because legumes do contain a good chunk of carbs, those with diabetes should be mindful about what else is on the menu when including legumes in their diets. Chickpeas and navy beans, for example, each contain 15 grams of protein per one-cup serving, while white beans contain 19 grams of protein for the same amount. Legumes have been linked to various other health benefits, including a reduced risk of heart disease and lower cholesterol levels (32, 33). Pulses are often bought in tins. A good source of protein, legumes can be a healthy substitute for meat, which has more fat and cholesterol. Are you getting enough probiotic-rich foods in your diet? Move over, chickpeas: Lentils are officially the coolest legume. Help Normalize Cholesterol Levels and Support Heart Health. Some common, good-for-you legumes include: Chickpeas, also called garbanzo beans. Consuming high amounts can be harmful. When it comes to weight loss, eating enough protein can also encourage satiety and keep you feeling full while supporting a healthy metabolism and even increasing the amount of calories you burn after a meal. What’s more, both resistant starch and soluble fibers help you feel full (23, 24, 25, 26). In most other edible legumes, the amount of lectins is not high enough to cause symptoms. Not only are they high in filling fiber and protein, both of which can help promote satiety and ward off hunger, but legume consumption has also been associated with better weight management and prevention of obesity. Legumes also are good antioxidants. It goes without saying that the heart is one of the most crucial organs in the body. You can reduce legumes’ phytic acid content through several methods, including soaking, sprouting, and fermentation (12, 13, 14). Legumes are controversial in certain circles. Or, you can make your own salt-free beans from scratch. Lentils are a low in calories (230 per cup) and high in nutrition. Explore the Different Types of Legumes Used in Vegan Cooking. What are legumes? In fact, despite the many health benefits of legumes, only an estimated 8 percent of Americans eat legumes on any given day. One study found that canning beans led to a decrease in proteins, total dietary fibers, magnesium and phytate content compared to home cooked beans. This is especially beneficial when it comes to constipation. This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information. However, it’s important to keep in mind that you should increase fiber intake slowly and make sure to drink plenty of water as well. For starters, most contain a decent amount of amino acids and are considered some of the best sources of plant-based protein. If your kitchen is usually stocked with a variety of herbs and ... Lima Beans Nutrition Benefits Pregnancy, Weight Loss & More, Crunchy Vegetable and Alfalfa Sprout Wraps, Sprouted Lentil Salad with Farro and Raw Vegetables, Detox Your Liver: Try My 6-Step Liver Cleanse, Daniel Fast: Benefits for Your Spiritual, Emotional and Physical Health, The Benefits of Lemon Water: Detox Your Body & Skin, 13 Fermented Foods for a Healthy Gut and Overall Health, Apple Cider Vinegar Benefits and Uses (30! This makes it easier to optimize the nutrients you’re taking in even when cutting your calorie intake. The bottom line Legumes are linked to various health benefits. Many of the nutrition labels you read on beans are from raw beans. 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