All types of legumes and beans can be included in a low-carb diet, but how they are prepared and served can greatly influence their nutritional value. For example, when made with sugar or lard such as baked beans, which are often packed with brown sugar and molasses the powerful nutritional benefits of legumes are reduced. Similarly, soups such as split pea are traditionally prepared with fatback—a tasty but less healthy fat that is best enjoyed in moderation.
Another important exception is peanuts. For example, the South Beach Diet allows for one serving 2 tablespoons of natural peanut butter with no added oil or sugar. Beans and legumes are suitable for a gluten-free diet. However, people who avoid gluten to manage certain digestive ailments may experience discomfort due to the high fiber content of some beans and legumes. Given their high fiber content, people adhering to a low FODMAP diet are advised to limit, or even completely, avoid beans and legumes.
If you find you have some digestive discomfort, try cooking beans in different ways or pairing them with foods that can subdue some of the gas-inducing qualities. Try classic combinations like rice and beans, as opposed to pairing your legumes only with other high fiber foods like cruciferous vegetables.
Some do! Vegetarians and meat-eaters alike are impressed to discover a serving of black beans a half-cup at dinner packs in more protein than 3-ounces of flank steak.
Beans of all kinds are often a college-kid staple because you can cook them up according to many different tastes, they're easy to store, and generally quite cheap to buy—especially in bulk. Data from the U. Department of Agriculture shows the price of dry pulses, like lentils, has been consistently affordable for consumers. Whether you're just planning meals for yourself or your whole family, beans are a low-cost, high-nutrition addition to your pantry. Get nutrition tips and advice to make healthy eating easier.
Otles S, Ozgoz S. Health effects of dietary fiber. Acta Sci Pol Technol Aliment. Published December Allergol Immunopathol Madr. Legumes and Nutrition. Published Your Privacy Rights. To change or withdraw your consent choices for VerywellFit. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page. These choices will be signaled globally to our partners and will not affect browsing data.
We and our partners process data to: Actively scan device characteristics for identification. I Accept Show Purposes. Table of Contents View All. Table of Contents. Nutritional Value.
Health Benefits. Allergies and Interactions. Canned vs. How to Prepare. How to Cook. Specific Diets. Common Questions. If you don't pre-soak your beans, make sure to add an extra hour or two to the cooking time. Carbohydrate Content Edamame 6. Was this page helpful?
Thanks for your feedback! Sign Up. What are your concerns? Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.
Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Polak, R. Clin Diabetes. DOI: Washington, D. Related Articles. Pea Nutrition Facts and Health Benefits. Lentils Nutrition Facts and Health Benefits.
How to Count Carbs for Health or Wellness. Black beans. Some studies have shown that lentils benefit gut health by improving bowel function and slowing the rate that the stomach empties, which could help with digestion and prevent spikes in blood sugar 18 , Purchase lentils online.
One cup grams of cooked peas contains roughly 21 :. Like many other legumes, peas are a great source of fiber and protein.
A lot of research has shown pea fiber and protein, which can be used as supplements, to have a number of health benefits. One study of 23 people who were overweight and had high cholesterol found that eating 1.
Pea flour and pea fiber have shown similar benefits in other studies by reducing the increase in insulin and blood sugar after a meal, reducing blood triglycerides and increasing feelings of fullness 23 , 24 , Because fiber feeds the healthy bacteria in your gut, pea fiber may also improve gut health.
One study showed that it can increase stool frequency in elderly people and reduce their use of laxatives It may also help the growth of healthy bacteria in the intestines, such as Lactobacilli and Bifidobacteria.
These bacteria produce short-chain fatty acids, which help promote gut health Shop for peas here. Kidney beans are one of the most commonly consumed beans, and are often eaten with rice. They have a number of health benefits. One cup grams of cooked kidney beans contains roughly 28 :. Foods that are high in fiber , such as kidney beans, can help slow the absorption of sugar into the blood and therefore reduce blood sugar levels.
One study of 17 people with type 2 diabetes found that eating kidney beans with rice significantly reduced the spike in blood sugar after the meal, compared to rice alone Along with high blood sugar, weight gain is also a risk factor for diabetes and metabolic syndrome, but kidney beans have the potential to reduce these risk factors. One study showed that an extract from white kidney beans may help reduce body weight and fat mass Thirty overweight men and women who took the supplement for 30 days lost an average of 5.
Purchase kidney beans online. 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 grams of cooked black beans contains roughly 31 :. Black beans may also help reduce the spike in blood sugar that occurs after eating a meal, which may help reduce the risk of diabetes and weight gain This beneficial effect is because black beans have a lower glycemic index compared to many other high-carbohydrate foods.
This means they cause a smaller rise in blood sugar after a meal. A couple of studies have shown that if people eat black beans with rice, the beans can reduce this rise in blood sugar compared to when people eat rice alone.
Black beans also cause a lower blood sugar rise than bread 32 , Shop for black beans online. Soybeans are commonly consumed in Asia in a number of different forms, including tofu. They have many different health benefits. One cup grams of cooked soybeans contains roughly 34 :. In addition to these nutrients, soybeans contain high levels of antioxidants called isoflavones, which are responsible for many of their health benefits.
There is a lot of evidence to suggest that consuming soybeans and their isoflavones is associated with a reduced risk of cancer. Soybeans appeared to be especially effective in women Another study found similar results of soybeans on breast cancer. However, this effect was much smaller and the results were not clear Many of these benefits may be due to the fact that soy isoflavones are phytoestrogens.
This means that they can mimic the effect of estrogen in the body, which tends to decline during menopause. A large study of postmenopausal women found that taking soy isoflavones for two years, in addition to calcium and vitamin D, significantly reduced the loss of bone density that occurs during menopause Soy protein and soy phytoestrogens may also help reduce a number of risk factors for heart disease, including blood pressure and blood cholesterol 38 , One cup grams of cooked pinto beans contains roughly 40 :.
Another study showed that pinto beans may reduce LDL cholesterol as well as increase the production of propionate, a short-chain fatty acid produced by gut bacteria. Propionate is good for gut health Like many other beans, pinto beans can also reduce the rise in blood sugar that happens after eating a meal Purchase pinto beans here.
One cup grams of cooked navy beans contains roughly 43 :. The legume family consists of plants that produce a pod with seeds inside. Common edible legumes include lentils , peas, chickpeas, beans, soybeans, and peanuts. The different types vary greatly in nutrition, appearance, taste, and use 1. Legumes is a general term used to describe the seeds of plants from the legume family, which includes beans, peas, lentils, and peanuts. Legumes have a remarkable nutritional profile and are a rich source of healthy fibers and protein 2.
For example, 1 cup grams of cooked lentils provides 3 :. Legumes are among the best plant-based sources of protein. Legumes are highly nutritious, packing plenty of protein and fiber. Raw legumes contain antinutrients, which can interfere with digestion and the absorption of other nutrients. Phytic acid, or phytate , is an antioxidant found in all edible plant seeds, including legumes. It impairs the absorption of iron, zinc, and calcium from the same meal and may increase the risk of mineral deficiencies in people who rely on legumes or other high-phytate foods as a dietary staple 5 , 6.
However, this is only relevant when meat intake is low and high-phytate foods regularly make up a large part of meals — which is common in developing countries 7 , 8.
People who regularly eat meat are not at risk of mineral deficiencies caused by phytic acid 9 , 10 , One well-studied lectin is phytohemagglutinin, which is found in red kidney beans. Raw legumes harbor antinutrients, which may cause harm. However, proper preparation methods get rid of most of them. Legumes are particularly rich in healthy fibers, such as resistant starch and soluble fibers 1 , 4 , Both types pass undigested through your stomach and small intestine until they reach your colon, where they feed your friendly gut bacteria.
Unpleasant side effects of these fibers include gas and bloating , but they also help form short-chain fatty acids SCFAs , such as butyrate, which may improve colon health and reduce your risk of colon cancer 20 , 21 ,
0コメント