Foods that have been classified as legumes include seeds of plants from the legume family (beans, peas and lentils).
You will find various legumes in the supermarket, which can be dried or canned. Examples of legumes are shown below:
What are the nutritional health benefits of eating legumes?
Legumes are considered healthy eating since they are abundant in the following nutrients:
- Plant protein
- B vitamins
Legumes are nutritionally similar to meat, except for a lower content of iron and absence of saturated fats, and their high protein content makes them an excellent substitute for meat and dairy products, especially for people on a vegetarian diet.
Eating just one cup (240 mL) of cooked black beans equals 15 grams of fiber, which is half of your recommended daily nutritional intake. Additionally, the same amount of black beans offers 40 grams of carbohydrates.
Making legumes a part of your daily diet can:
- Help control weight.
- Prevent type II diabetes.
- Help you maintain a normal blood sugar level.
- Lower blood pressure.
- Manage your cholesterol levels.
- Lower your risk of heart disease.
- Cut down binge-eating behavior.