Legumes are a group of plants in the Fabaceae family, which includes beans, lentils, peanuts, peas, and soybeans. Legumes are a good source of protein, fiber, vitamins, minerals, and complex carbohydrates. Plus, most have no cholesterol and little fat.
Legumes are nutrient-dense foods with many health benefits and should be incorporated into a healthy diet. However, most Americans may not be eating enough legumes each day.
This article discusses different kinds of legumes and their health benefits. It also covers a few potential downsides and why some people may want to avoid them.
Types of Legumes
Legumes is an umbrella term that includes the plant’s stems, leaves, and pods. Dried, edible seeds from the pods of legumes are called pulses. For example, pea pods are legumes, but peas without pods are pulses. The pulse group includes beans such as:
- Adzuki
- Black beans
- Black-eyed peas
- Cannellini beans (great northern beans or white kidney beans)
- Chickpeas (garbanzo beans)
- Fava beans
- Kidney beans
- Lima beans (butter beans)
- Mung beans
- Navy beans
- Pinto beans
Dried peas include pigeon peas and split peas. Lentils, which are smaller and flatter than beans, have green, brown, black, red, orange, and yellow varieties, including:
- Black Beluga lentils
- French lentils
- Puy lentils
Other legumes include peanuts and soybeans (edamame, which are immature green soybeans).
Categorizing green (string) beans and green peas is a bit trickier. They aren’t always counted in the legume group because, nutritionally, they’re more like other types of vegetables. Green beans are counted in the vegetable subgroup, which includes cabbage, celery, iceberg lettuce, and onions. Green peas are grouped with starchy vegetables.
Health Benefits of Legumes
Legumes provide essential minerals, fiber, and antioxidants that positively impact overall health. Pulses, in particular, are rich in fiber and potassium, which many people lack in their diets. Research suggests eating 50 grams (about 1/4 cup) of legumes a day may help reduce all-cause mortality.
Lowers Type 2 Diabetes Risk
Legumes are typically low on the glycemic index (GI). Low-GI foods don’t raise your blood sugar as much as high-GI foods. Legumes can also help improve insulin sensitivity and regulate blood glucose levels, lowering the risks of obesity and type 2 diabetes.
Keeps Your Heart Healthy
Legumes can help lower total and low-density lipoprotein (LDL, or “bad”) cholesterol levels and blood pressure. Eating legumes regularly, especially if you substitute them for foods high in refined carbohydrates or saturated fat, may help lower the risk of cardiovascular disease (heart disease).
Supports Weight Management
Legumes are generally low in calories and high in fiber. High-fiber foods keep you full for longer and make you naturally tend to eat less. Obesity is associated with type 2 diabetes, heart disease, and some cancers.
Improves Digestive Health
The dietary fiber in legumes, particularly pulses, has prebiotic effects that are good for your gut and help maintain healthy bowel function. Some research suggests that eating legumes may help protect against colorectal cancer.
Contains Plant-Based Protein
Hair, skin, eyes, and organs are made from protein. The body needs protein for growth, development, and maintaining body tissue.
Replacing some animal-based protein with plant-based protein may help lower the risk of chronic diseases, including heart disease, diabetes, and cancer.
On average, legumes have two to three times more protein than wheat and rice. And soy protein is a complete protein, which means it has all the essential amino acids you need. Legumes are an important source of protein in vegetarian and vegan diets.
Legumes Nutrition
There’s some nutritional variation since Fabaceae is a diverse group of about 20,000 species. In general, a half-cup serving of legumes provides:
- Calories: 115
- Fat: 1 gram (g)
- Carbohydrates: 20 g
- Fiber: 7-9 g
- Protein: 8 g
Virtually free of saturated fat, they’re also cholesterol-free. And they’re a good source of:
- B vitamins
- Copper
- Iron
- Magnesium
- Manganese
- Phosphorous
- Zinc
Legumes are essential to the Mediterranean diet, low-GI diets, and the dietary approaches to stop hypertension (DASH) eating plan.
Downsides to Eating Legumes
Some compounds in pulses act as anti-nutrients, making it harder for the body to absorb nutrients. These include enzyme inhibitors, lectins, tannins, and phenolic compounds. However, proper processing and cooking can reduce or eliminate their harmful effects.
Many anti-nutrients are removed or deactivated by soaking, sprouting, or boiling the food before eating. You can also balance out minor losses in nutrient absorption by eating a variety of nutritious foods rather than large quantities of legumes in one sitting.
Some people experience excessive flatulence (gas) after eating carbohydrate-rich pulses like beans. However, when pulses are adequately prepared, flatulence is usually transient and without adverse effects. Some people may be more prone to discomfort and flatulence than others.
If you often feel digestive discomfort after eating legumes, try slowly increasing your intake of various pulses. You may find that your tolerance increases over time.
Who Should Avoid Legumes?
If you’re at high risk for osteoporosis or other diseases that involve mineral deficiencies, you may want to be careful about foods with anti-nutrients. When in doubt, check with a healthcare provider.
People with allergies to certain legumes, such as peanuts or soybeans, should avoid them. Eating other legumes is safe for most people with a peanut allergy. However, 5%-10% of people with a peanut allergy may also be allergic to other legumes. If you have concerns, speak to a healthcare provider about allergy testing.
Summary
Foods in the legume family, such as beans, peas, and lentils, are loaded with nutrients that promote general health. Legumes are good for heart and digestive health. They can also help with weight management and lowering the risk of type 2 diabetes. And legumes are an excellent source of plant-based protein.
Legumes come in various colors, textures, and tastes, making them versatile and suitable. Legumes are a valuable part of a balanced diet that includes vegetables, fruits, whole grains, and healthy protein.
