The Advantages of Consuming Legumes for Your Health

The Advantages of Consuming Legumes for Your Health

The term “legume” encompasses various plants that belong to the Fabaceae family. Some of the most well-known legumes are peas, soybeans, and peanuts. For thousands of years, this type of food has played a significant role in providing nutrition across the globe.

Incorporating legumes into your eating habits has advantages not only for your well-being but also for the ecosystem. Legumes are an eco-friendly and sustainable option for protein. Numerous health and environmental specialists advocate for a diet rich in legumes as it allows you to fulfill your protein requirements while simultaneously promoting the welfare of the Earth.

Legumes are a great source of fiber, protein, and essential vitamins and minerals. Studies have shown that these nutrients have numerous health advantages, such as lowering the risk of specific types of cancer, heart disease, and other long-term illnesses.

Enhances Gastrointestinal Well-being

Foods such as lentils, chickpeas, and soybeans are great sources of fiber, which plays a crucial role in maintaining digestive health. Fiber aids in regulating bowel movements and lowers the chances of developing digestive ailments like constipation, diverticulitis (inflammation of small pouches in the colon), and colon cancer.

Evidence indicates that individuals who adhere to high-fiber diets are significantly less prone to experiencing constipation compared to those who follow low-fiber diets. Furthermore, studies have shown that individuals with a high intake of dietary fiber may have a reduced risk of developing colon cancer by up to 21% in comparison to individuals with low fiber consumption.

Legumes, which are known to be high in fiber, can contribute to the development of advantageous microorganisms in the colon by supplying soluble fiber. The bacteria in your large intestine break down this soluble fiber, resulting in the release of beneficial substances known as short-chain fatty acids, such as butyrate, acetate, and propionate. These acids play a role in fortifying the intestinal barrier.

Decreases Risk Factors for Heart Disease

Consuming a higher amount of legumes can potentially reduce the chances of developing multiple health issues, such as heart disease and type 2 diabetes.

According to a study, consuming a higher amount of legumes is linked to a 6% decrease in the likelihood of developing cardiovascular disease, which affects the heart and blood vessels, and a 10% decrease in the risk of coronary heart disease. Additionally, the short-chain fatty acids released from the soluble fiber found in legumes may also offer protection against diabetes.

According to studies, legumes may also aid in weight loss, which can have positive impacts on various long-term health issues. Further research is required to determine the potential benefits of consuming legumes on a weekly basis for preventing chronic conditions.

Legumes provide potassium and magnesium, essential minerals that aid in controlling blood pressure. Adequate intake of these minerals can decrease the chances of developing high blood pressure (hypertension). A research revealed that for every 100 mg increase in magnesium intake, the risk of hypertension decreased by 5%. Therefore, including legumes in one’s diet may assist in managing blood pressure.9

A separate research discovered that individuals who consume a small amount of legumes have a higher risk of high blood pressure compared to those who consume 55-70 grams of cooked legumes per day, which showed a 43% lower risk.

According to other studies, legumes have been found to decrease the levels of low-density lipoprotein (LDL) cholesterol, also known as “bad” cholesterol, in individuals with high blood lipid levels. Further research is required to determine the extent to which legumes can lower the risk of developing high blood pressure.

Enhances Blood Glucose Management

Legumes have a high content of fiber and protein, which can effectively delay the absorption of sugar into the blood, making them a suitable choice for individuals with type 2 diabetes. Increasing the consumption of legumes can lead to better management of blood sugar levels in the long run for those with type 2 diabetes. Moreover, incorporating legumes into your diet may also aid in the prevention of diabetes.

According to certain studies, it has been found that consuming cooked legumes can help lower glucose and insulin levels. Insulin is a vital hormone that regulates blood sugar levels in the body. Compared to carbohydrates such as rice and bread, legumes have shown to be more efficient in decreasing glucose levels.

Types of Legumes

Commonly known legumes consist of 14 types.

• Beans:
• Kidney beans
• Cannellini beans
• Great Northern beans
• Navy beans
• Fava beans
• Cranberry beans
• Black beans
• Pinto beans
• Soybeans
• Black-eyed peas

Importance of Proper Nutrition

Legumes come in various types and have varying levels of nutrients. Regardless, all legumes offer plant-derived protein, fiber, and a diverse range of necessary vitamins and minerals.

The nutritional analysis of a specific legume, cooked lentils, is as follows: one cup equals 14 servings.

• Calories: 230
• Carbohydrates: 39.8 g
• Fiber: 15.6 g
• Protein: 17.9 g
• Fat: 0.75 g
• Folate: 0.358 mg, which is equivalent to 90% of the Daily Value (DV)
• Thiamine: 0.335 mg, accounting for 28% of the DV
• Copper: 0.497 mg, making up 55% of the DV
• Iron: 6.59 mg, representing 37% of the DV
• Magnesium: 71.3 mg, contributing to 17% of the DV
• Manganese: 0.978 mg, providing 43% of the DV
• Phosphorus: 356 mg, constituting 28% of the DV
• Potassium: 731 mg, supplying 16% of the DV
• Zinc: 2.52 mg, meeting 23% of the DV

The following is a list of recommended steps for preventing the spread of COVID-19:

• Wash your hands regularly and thoroughly with soap and water for at least 20 seconds.
• Use hand sanitizer if soap and water are not available.
• Avoid touching your face, especially your eyes, nose, and mouth.
• Cover your mouth and nose with a tissue or your elbow when coughing or sneezing.
• Stay at least 6 feet away from others when in public.
• Wear a mask or face covering when around others.
• Clean and disinfect frequently touched objects and surfaces daily.

In order to prevent the spread of COVID-19, it is recommended to follow the steps below:

• Regularly and thoroughly wash your hands with soap and water for a minimum of 20 seconds.
• If soap and water are not accessible, use hand sanitizer.
• Avoid touching your face, particularly your eyes, nose, and mouth.
• When sneezing or coughing, cover your mouth and nose with a tissue or your elbow.
• Maintain a distance of at least 6 feet from others when in public.
• Wear a mask or face covering when in close proximity to others.
• Daily, clean and disinfect any objects and surfaces that are frequently touched.

Lentils are highly nutritious and make a great addition to one’s diet. They are a rich source of plant-based protein, which makes them a great option for those following a vegan or vegetarian diet. In fact, lentils and chickpeas are excellent substitutes for meat as a main protein source.

Legumes are an excellent source of fiber in addition to protein. A large number of Americans fail to meet the recommended daily intake of fiber. The National Academy of Medicine suggests that adults should consume 20-30 grams of fiber each day. Incorporating a single cup of legumes into your diet can assist in meeting these guidelines.

Legumes such as chickpeas and soybeans contain high levels of magnesium, a vital mineral that plays a crucial role in regulating blood sugar, nerve functioning, and digestive health. They also provide the body with folate, a B vitamin essential for DNA and RNA synthesis, cellular division, and growth of cells.

Dangers

Legumes are typically harmless when consumed in moderation. Nevertheless, due to their high fiber content, they may cause bloating and gas in certain individuals. Fermentable carbohydrates such as oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) are not easily absorbed by the digestive system and are present in high levels in legumes.

Those who are sensitive to FODMAPs may encounter bloating, diarrhea, and gas if they increase their consumption of legumes. Experts suggest gradually incorporating more fiber into your diet to help your body adjust to the higher intake.

While legumes have high levels of FODMAPs, individuals with FODMAP sensitivity may be able to consume small amounts without experiencing any adverse reactions. Additionally, rinsing, soaking, and draining legumes can decrease the FODMAP content in them.1

Tips for Incorporating Legumes into Your Diet

Legumes such as black beans, peas, and chickpeas are versatile ingredients that can be incorporated into a variety of dishes like soups, pastas, and salads. For a quick and healthy snack, you can also enjoy legumes like peanuts. Lentils, on the other hand, are commonly used in flavorful dishes like curries and soups.

Certain legumes can also be found in canned or dried form. Canned varieties are prepared for immediate consumption, while dried legumes need to be soaked and cooked before they can be eaten.

There are multiple methods to include legumes in your diet:

• Incorporate legumes such as lentils, black beans, and chickpeas into soups and stews.
• Utilize legumes as a plant-based source of protein in salads and dishes with grains.
• Indulge in legumes like lentils and black beans in the form of a plant-based patty.
• Include legumes in curries and stews as an ingredient.
• Create a flavorful dip or spread by blending legumes with olive oil and fresh herbs.
• For a satisfying snack, coat cooked legumes such as chickpeas or soybeans with olive oil, salt, and pepper and roast them until crispy.

Legumes can enhance the taste and consistency of your preferred dishes. Try different ways to savor them, such as slow-cooking or adding your preferred sauce to the legumes you choose.

A Brief Overview

A variety of legumes, such as chickpeas, lentils, and soybeans, are available and offer high nutritional value. These legumes have been proven to have positive effects on one’s overall health.

Including legumes in your diet can have positive effects on your digestive health, lower your chances of developing hypertension, and assist in managing blood sugar levels. There are various methods to incorporate legumes into your meals. To avoid any potential digestive problems, it is recommended to gradually introduce legumes into your diet due to their high fiber content.