Beans and legumes are plant-based protein sources available in the market. These are rich sources of fibre, essential vitamins and minerals.
They have many health benefits. Eating regularly may reduce cholesterol, increase gut bacteria, and decrease sugar levels.
Here are five healthy beans and legumes you can eat
Lentils
These are the most iron-rich legumes. Studies show that iron makes haemoglobin in our bodies.
Vegetarians should definitely include lentils as they may have an increased risk of iron deficiency anaemia.
In a study adding lentils to a meal led to a significant decrease in post-meal sugar levels among adults.
Lentils reduce LDL and increase HDL cholesterol in the body.
One serving of cooked lentils has 17 grams of protein, and 15 grams of fibre along with vitamins B1, B9, copper, iron, and zinc.
Chickpeas
Are great sources of protein and fibre.
They are beneficial for reducing post-meal blood sugar and increasing insulin sensitivity compared to other high-carb foods.
Chickpeas may support the growth of good bacteria and protect against gut-related diseases.
One serving of cooked chickpeas contains 14 grams of protein and 12 grams of fibre along with some other vitamins and minerals like vitamin B9, copper, manganese, and iron.
Kidney beans
As these are high in fibre, they can help slow the absorption of sugar into the blood and reduce sugar levels.
Eating kidney beans may also help reduce high blood pressure.
In a small study among certain adults found that having kidney beans led to significantly lower blood pressure after two hours of consumption compared to rice. Although other factors affect blood pressure, significant improvements are not guaranteed.
One serving of cooked kidney beans has 15 grams of protein and 13 grams of fibre along with vitamins B1, B9, copper, manganese and iron.
Black beans
Just like other beans, these are a great source of protein, fibre and folate. Folate is a water-soluble vitamin essential for pregnant people as it helps with foetal neurological development.
In a study among rats, it was found that eating black beans increased a cluster of gut bacteria which may result in improved insulin sensitivity.
As these are low in glycemic index compared to other high-carb foods, may also help with blood sugar management.
One serving of cooked black beans contains 15 grams protein, and 15 grams fibre, along with vitamins B1, B9, iron, magnesium, and manganese.
Peanuts
These are great sources of monounsaturated fats, protein, and B vitamins.
In a few studies, it was found that eating peanuts lowers the risk of death from cancer, stroke and diabetes. However these studies are observational, they cannot prove that eating these nuts causes a reduction in these risks.
One serving of this contains 18 grams of protein, and 6 grams of fibre along with vitamins B1, B3, B9, and E, iron, magnesium, and manganese.
Check out our blog about the best foods for maintaining healthy skin here.