One of the simplest and most budget-friendly ways to improve nutrition is to eat more legumes. We’ve explored the power of these pulses and how to incorporate them into your diet without hassle. This inexpensive product works better than trendy supplements © Freepik Why You Should Eat Legumes Daily Beans, peas, and lentils are packed with vegetable protein, dietary fiber, iron, magnesium, potassium, and B vitamins. Their protein concentration is comparable to animal products. For example, one cup of cooked lentils contains about 18 grams of protein—the same as three large eggs. Moreover, they contain no cholesterol and virtually no saturated fats. A cup of cooked lentils also provides 16 grams of fiber, which is more than half the daily requirement for an adult. Such foods help maintain stable blood glucose levels, promote a longer feeling of fullness, and positively affect gut microflora. How Legumes Impact Well-being Legumes minimize the risk of obesity, type 2 diabetes, hypertension, and heart and vascular diseases. Their beneficial effects are confirmed by clinical trials and extensive reviews. According to the Harvard T.H. Chan School of Public Health, consuming one cup of beans, chickpeas, or lentils daily for three months contributes to: losing almost 3 kilograms of weight; reducing waist circumference; lowering blood glucose levels; reducing “bad” cholesterol (LDL) and blood pressure. Similar results were found by the creators of an American systematic review published in the journal of the American Diabetes Association. Subjects who consumed an average of half a cup of cooked beans, peas, or lentils daily showed improved metabolic syndrome markers: reduced body weight, glucose, and cholesterol, as well as decreased inflammation and waist size. The American Heart Association notes that plant protein from legumes helps maintain heart health. Replacing meat with beans or lentils contributes to lowering LDL levels—one of the main risk factors for coronary heart disease. Benefits for Digestion Legumes are rich in dietary fibers, including resistant starch. This is a specific type of carbohydrate that is not digested in the small intestine. It reaches the large intestine, where it becomes food for bacteria and is converted into beneficial short-chain fatty acids. Thanks to their high fiber concentration, beans, peas, and lentils help regulate digestion and maintain regular bowel movements. However, some people avoid legumes due to the fear of flatulence. The Heart Foundation emphasizes that you shouldn’t skip these foods because of potential discomfort. To avoid gas, it is best to start with small portions and gradually increase them. Other aids include: soaking in warm water; rinsing canned beans before consumption; adequate fluid intake; physical activity. The discomfort after eating legumes is most often associated with the oligosaccharides they contain. Regular inclusion in the diet allows the body to adapt. After 1–2 weeks, the symptoms usually disappear. Some substances in legumes, such as phytates and lectins, are classified as antinutrients. They can impair mineral absorption. According to Medical News Today, proper thermal cooking significantly reduces their levels. Moreover, in a balanced diet, doctors consider the effect of antinutrients on well-being to be minor. Affordability Beans, lentils, and peas are some of the most accessible and environmentally sustainable sources of protein. They cost less than chicken breast, eggs, or beef. Legumes do not require special conditions, retain their nutritional properties for a long time, and easily fit into any menu. From an environmental perspective, legumes also have advantages. Their cultivation requires less water than meat, and greenhouse gas emissions are substantially lower. Legumes enrich the soil with nitrogen and reduce the need for fertilizers. How to Incorporate Them into Your Diet Introducing legumes into your diet is easier than you might think. They harmonize well with vegetables, grains, sauces, and spices, and their neutral taste allows them to be used as a base or supplement to dishes. The Heart Foundation stresses that legumes can be boiled, stewed, pureed, baked, fried, or added to baked goods. They are easy to “hide” in food, and even those who dislike the texture of beans can use them in the form of hummus or patties. The American Heart Association advises adding beans to soups, stews, salads, pasta, or serving them with greens and vegetables. They also store well: cooked legumes can be kept in the refrigerator or portioned for freezing. In Summary Beans, peas, and lentils support weight control, blood glucose levels, blood pressure, and cholesterol levels, maintain gut function, and serve as a base for a healthy and satisfying diet. Regularly including just half a cup of cooked legumes per day is a simple step that can significantly impact health. Such products do not require complex processing, last long, are inexpensive, and are beneficial for both the body and the planet.
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