9 types of beans and legumes and their benefits!

The types of beans and legumes have many benefits as they are the fruits or seeds of a family of plants called Fabaceae. They are commonly consumed all over the world and are a rich source of fiber and B vitamins. They are also great substitutes for meat, as a source of vegetarian protein from water .

They have a number of health benefits, including lowering cholesterol, lowering blood sugar levels, and increasing healthy gut bacteria. So, here is a list of the best beans and legumes that can help with weight loss, diabetes control, and cholesterol and skin control .

Types of beans and legumes and their benefits:

They are the fruits or seeds of a family of plants called Fabaceae that provide many health benefits. Also, check out the list of these foods we prepared for you. 

1. Chickpeas: 

Chickpeas are a great source of fiber and protein . In addition, many scientific studies have shown that beans and legumes such as chickpeas can reduce weight, risk factors for heart disease and even cancer risk, especially when replacing red meat in the diet.

One cup (164 grams) of cooked chickpeas contains approximately:

• Calories: 269
• Plus protein: 14.5 grams
• Fiber : 12.5 grams
• Folate (vitamin B9): 71% by IDR
• Also, manganese: 84% of the IDR
• Copper: 29% of the IDR
• Plus iron: 26% of the RDI

Chickpeas are particularly beneficial in lowering blood sugar and increasing insulin sensitivity when compared to other high-carb foods.

In a study of 19 women, those who ate a meal containing 1.7 grams of chickpeas had significantly lower blood sugar and insulin levels than those who ate the same amount of white bread or other wheat-containing foods. .

2. Lentils: 

Lentils are also on the list of beans and legumes  that can promote health as a whole. They are a great source of vegetarian protein and can be great additions to soups and stews. They can also have several health benefits.
One cup (198 grams) of cooked lentils contains approximately:

• Calories: 230;
• Protein: 17.9 grams;
• Fiber: 15.6 grams;
• Folate (vitamin B9): 90% of IDR;
• Manganese: 49% of the RDI;
• Copper : 29% of the IDR;
• Thiamine (vitamin B1): 22% to IDR.

Similar to chickpeas, lentils can lower blood sugar compared to other foods.

In a study of 24 men, those given pasta and tomato sauce containing lentils ate significantly less during the meal and had lower blood sugar than those who ate the same meal without  lentils .

3. Peas: 

Peas are   also a type of legume and there are several different types. One cup (160 grams) of boiled peas contains approximately:

• Calories: 125
• Protein : 8.2 grams
• Fiber: 8.8 grams
• Folate (vitamin B9): 24% of IDR
• Manganese: 22% of the IDR
• Vitamin K: 48% to IDR
• Thiamine (vitamin B1): 30% to IDR

Like many other legumes , peas are a great source of fiber and protein. Much research has shown that pea fiber and protein, which can be used as supplements, can have a number of health benefits.

A study of 23 overweight people with high cholesterol found that eating 50 grams of pea flour a day for 28 days significantly reduced insulin resistance and belly fat compared to all-purpose flour.

4. Red beans: 

Red beans are one of the most commonly consumed grains and are often eaten with rice, and they couldn’t be missing from our list of  health-healthy beans and legumes . They have several health benefits.

One cup (256 grams) of cooked beans contains approximately:

• Calories: 215;
• Protein: 13.4 grams;
• Fiber: 13.6 grams;
• Folate (vitamin B9): 23% of IDR;
• Manganese: 22% of the RDI;
• Thiamine (vitamin B1): 20% to IDR;
• Copper : 17% of the IDR;
• Ferro: 17% do IDR.

Foods that are high in fiber, such as beans, can slow down the absorption of blood sugar and therefore lower blood sugar levels.

5. Black beans:

Like many other beans , black beans are a great source of fiber, protein, and folate. They are a staple food in Central and South America.
One cup (172 grams) of cooked black beans contains approximately:

• Calories: 227;
• Protein: 15.2 grams;
• Fiber : 15 grams;
• Folate (vitamin B9): 64% of IDR;
• Manganese: 38% of the RDI;
• Magnesium: 30% of the RDI;
• Thiamine (vitamin B1): 28% to IDR;
• Ferro: 20% do IDR.

Black beans can also help reduce the blood sugar spike that occurs after eating a meal, which can reduce your risk of diabetes and weight gain.

This beneficial effect is because black beans have a lower glycemic index compared to many other carbohydrate-rich foods. This means that they cause a smaller spike in blood sugar after a meal.

Some studies have shown that if people eat black beans with rice, the beans can reduce this spike in blood sugar compared to when people eat rice alone. Black beans also cause a smaller blood sugar spike than bread.

6. Soldier: 

Soybeans are commonly consumed in Asia in a number of different forms, including tofu. It has different health benefits.
One cup (172 grams) of cooked soybeans contains approximately:

• Calories: 298;
• Plus, protein: 28.6 grams;
• Fiber: 10.3 grams;
• Also, manganese: 71% of the RDI;
• Ferro: 49% do IDR;
• In addition, phosphorus: 42% of the RDI;
• Vitamin K : 41% to IDR;
• Also, riboflavin ( vitamin B2 ): 29% of the RDI;
• Folate (vitamin B9): 23% of IDR.

In addition to these nutrients, soy contains high levels of antioxidants called isoflavones, which are responsible for many of its health benefits. In addition, there is a lot of evidence to suggest that consumption of soy and its isoflavones is associated with a reduced risk of cancer.

However, many of these studies are observational, meaning that participants’ diets were not controlled for, so there may be other factors that affect cancer risk.

One large study, which combined the results of 21 other studies, found that consuming large amounts of soy was associated with a 15% lower risk of stomach and other gastrointestinal cancers. However, soy appears to be especially effective in women.

7. Carioca beans: 

Carioca beans are common in Mexico. They are usually eaten as whole beans or mashed and fried. In addition, this type of beans could not be missing from our list of the best  healthy beans and legumes .

One cup (171 grams) of cooked beans contains approximately:

• Calories: 245;
• Plus protein: 15.4 grams;
• Fiber: 15.4 grams;
• Plus folate (vitamin B9): 74% of the RDI;
• Manganese : 39% of the RDI;
• Copper: 29% of the IDR;
• Plus thiamine ( vitamin B1 ): 22% of the RDI.

Carioca beans can lower blood cholesterol.

A study of 16 people found that eating 1/2 cup of beans a day for eight weeks significantly reduced total cholesterol and “bad” cholesterol in the blood.

Another study showed that beans can reduce LDL cholesterol as well as increase the production of propionate, a short-chain fatty acid produced by intestinal bacteria. Propionate is good for gut health.

Like many other beans , carioca beans can also reduce the blood sugar spike that happens after eating a meal.

8. Sea beans: 

The Marine Beans is also on the list of beans and legumes  that can promote health as a whole. This type of beans is a great source of fiber, B vitamins and minerals.
One cup (182 grams) of cooked beans contains approximately.

• Calories: 255;
• Plus protein: 15.0 grams;
• Fiber: 19.1 grams;
• Plus folate ( vitamin B9 ): 64% of the RDI;
• Manganese: 48% of the RDI;
• Also, thiamine (vitamin B1): 29% of the RDI;
• Magnesium : 24% of the RDI;
• Also, iron: 24% of the RDI.

Sea beans appear to reduce symptoms of metabolic syndrome, likely due to their high fiber content.

An interesting study of 38 children who had abnormal blood cholesterol found that those who ate a muffin or smoothie, containing 17.5 grams of sea bean powder, every day for four weeks had higher levels of healthy HDL cholesterol . Furthermore, similar effects were found in adults.

A study of overweight and obese adults found that eating 5 cups (910 grams) of grains and other legumes a week was as effective as dietary advice in reducing waist circumference, blood sugar, and blood pressure. Additionally, other smaller studies have found similar beneficial effects.

9. Peanuts: 

Interestingly, peanuts are legumes, which sets them apart from most other types of nuts . In addition, peanuts are a good source of monounsaturated fats, polyunsaturated fats, protein and B vitamins .
A half cup (73 grams) of peanuts contains approximately:

• Calories: 427;
• Plus protein: 17.3 grams;
• Fiber: 5.9 grams;
• Plus saturated fat: 5 grams;
• Manganese: 76% of the RDI;
• Also, niacin: 50% of the RDI;
• Magnesium: 32% of the RDI;
• Plus folate (vitamin B9): 27% of the RDI;
• Vitamin E : 25% of IDR;
• Plus thiamine (vitamin B1): 22% of the RDI.

Due to its high content of monounsaturated fats, peanuts can have a number of health benefits if they replace some other dietary components.

Some large observational studies have found that eating peanuts is associated with a lower risk of death from a variety of causes, including heart disease, stroke, cancer and diabetes.
Interestingly, peanut butter doesn’t seem to have the same beneficial effects.

However, these studies are observational only, meaning they cannot prove that eating peanuts actually reduces these risks.
Other studies have examined the effect of peanut consumption on blood cholesterol.

Final considerations: 

Beans and pulses are some of the most underrated foods on the planet. In addition, they are excellent sources of dietary fiber , protein, B vitamins and many other important vitamins and minerals.

There is good evidence that they can lower blood sugar, improve cholesterol levels, and maintain a healthy gut.

Not only that, but eating more  beans  and vegetables as a source of protein instead of meat is also environmentally friendly. Plus, add to soups, stews, and salads, or simply eat on their own for a nutritious vegetarian meal.