Beans and legumes are an important part of a healthy diet. They provide protein, fiber, and other nutrients that are essential for good health. There are so many different types of beans and legumes out there, and they are all packed with nutrients that your body needs.
Healthy beans and legumes have been shown to improve heart health, help regulate blood sugar levels, and even promote weight loss. In this article, we will discuss 9 healthy beans and legumes that you should be eating!
#1 – Chickpeas
Chickpeas, also known as garbanzo beans, are a type of legume that is often used in Mediterranean and Middle Eastern cuisine.They have a nutty flavor and a firm texture, which makes them perfect for salads, stews, or curries.
Besides, chickpeas are an excellent source of fiber and protein, and they are also packed with vitamins and minerals like iron, folate, and manganese. They have been shown to improve blood sugar control and reduce the risk of heart disease.
One cup (164 grams) of cooked chickpeas contains:
- Calories: 269
- Protein: 14.5 grams
- Fat: 4.25 grams
- Carbohydrates: 45 grams
- Fiber: 12.5 grams
- Folate (vitamin B9): 71% of the Daily Value (DV)
- Copper: 64% of the DV
- Manganese: 73% of the DV
- Iron: 26% of the DV
#2 – Lentils
Lentils are a type of legume that come in many different colors, including green, brown, and red. They have a mild, earthy flavor and a soft texture. Lentils are an excellent source of fiber and protein, and they are also packed with vitamins and minerals like iron, folate, and manganese. They are a great food to include in your diet if you’re looking for ways to improve your health. Lentils can be cooked in a variety of ways, so they’re versatile enough to fit into any meal plan.
One cup (198 grams) of cooked lentils contains:
- Calories: 230
- Protein: 17.9 grams
- Fat: 0.752 gram
- Carbs: 39.8 grams
- Fiber: 15.6 grams
- Thiamine (vitamin B1): 30% of the DV
- Folate (vitamin B9): 90% of the DV
- Copper: 55% of the DV
- Iron: 37% of the DV
- Zinc: 23% of the DV
#3 – Peas
When most people think of peas, they think of the small green vegetables that are often served as a side dish. However, there is so much more to peas than just their culinary uses. Peas are loaded with nutrients, and they offer a range of health benefits. Green peas are small, round, green legumes that have a sweet and slightly starchy flavor. They are an excellent source of vitamins, minerals, and fiber. Whether you eat them fresh or cooked, peas are a healthy addition to your diet.
One cup (160 grams) of cooked green peas contains:
- Calories: 134
- Protein: 8.58 grams
- Fat: 0.35 gram
- Carbs: 25 grams
- Fiber: 8.8 grams
- Thiamine (vitamin B1): 35% of the DV
- Folate (vitamin B9): 25% of the DV
- Manganese: 37% of the DV
- Vitamin K: 35% of the DV
#4 – Kidney Beans
Kidney beans are a variety of common bean, and they get their name from their shape, which resembles a kidney. They are usually red or brown but can also be white, black, or purple. Not only are kidney beans high in protein and fiber, but they’re also low in fat and cholesterol-free. This makes them the perfect choice for a healthy diet. Kidney beans are also versatile, and can be used in a variety of dishes. Whether you enjoy them as part of a soup or chili, or use them to make a delicious side dish, kidney beans are sure to please.
One cup (177 grams) of cooked kidney beans contains:
- Calories: 225
- Protein: 15.3 grams
- Fat: 0.885 gram
- Carbs: 40.4 grams
- Fiber: 13.1 grams
- Thiamine (vitamin B1): 24% of the DV
- Folate (vitamin B9): 58% of the DV
- Copper: 48% of the DV
- Manganese: 37% of the DV
- Iron: 29% of the DV
#5 – Black Beans
Black beans are a healthy and delicious addition to any meal. They’re high in protein, fiber, and antioxidants, making them a great choice for anyone looking to eat healthier. Black beans can be cooked in a variety of ways, so there’s sure to be a way that you will love them. Try them in a burrito or taco, as part of a salad, or just on their own with some seasonings. Recent studies suggest that black beans may also help reduce the risk of heart disease and obesity.
One cup (172 grams) of cooked black beans provides:
- Calories:227
- Protein: 15.2 grams
- Fat: 0.929 gram
- Carbs: 40.8 grams
- Fiber: 15 grams
- Thiamine (vitamin B1): 35% of the DV
- Folate (vitamin B9): 64% of the DV
- Iron: 20% of the DV
- Magnesium: 29% of the DV
- Manganese: 33% of the DV
#6 – Soybeans
Nobody knows the true origin of soybeans, but they have been grown in Asia for over 3,000 years. Soybeans are now one of the most important crops in the world, and are used for many different purposes. Soybeans are a good source of protein, fiber, and minerals, and they have some health benefits that make them worth incorporating into your diet.
A one-cup (172-gram) serving of cooked soybeans provides:
- Calories:296
- Protein: 31.3 grams
- Fat: 15.4 grams
- Carbs: 14.4 grams
- Fiber: 10.3 grams
- Riboflavin (vitamin B2): 38% of the DV
- Folate (vitamin B9): 23% of the DV
- Vitamin K: 28% of the DV
- Iron: 49% of the DV
- Manganese: 62% of the DV
- Phosphorus: 34% of the DV
#7 – Pinto Beans
Pinto beans are a type of common bean that is popular in many different cuisines. They get their name from their unique coloration, which is a mix of brown and red. Pinto beans are a good source of protein, fiber, and several vitamins and minerals. They are often used in Mexican dishes, such as refried beans, and are high in protein and fiber. Pinto beans can also be cooked with other vegetables to make a healthy vegetarian dish. They are sold dried or canned, and can be stored for up to a year.
A one-cup (171-gram) serving of cooked pinto beans provides:
- Calories:245
- Protein: 15.4 grams
- Fat: 1.11 grams
- Carbs: 44.8 grams
- Fiber: 15.4 grams
- Thiamine (vitamin B1): 28% of the DV
- Folate (vitamin B9): 74% of the DV
- Copper: 42% of the DV
- Manganese: 34% of the DV
#8 – Navy Beans
Navy beans, also known as haricot beans, are small white beans that are common in the United States. Navy beans are high in fiber and protein, and they’re low in fat. They’re also a good source of minerals, including potassium and magnesium. Best of all, navy beans are affordable and easy to find. You can buy them canned or dried, making them a versatile addition to any meal.
A one-cup (182-gram) serving of cooked navy beans provides:
- Calories:255
- Protein: 15 grams
- Fat: 1.13 grams
- Carbs: 47.3 grams
- Fiber: 19.1 grams
- Folate (vitamin B9): 64% of the DV
- Thiamine (vitamin B1): 36% of the DV
- Iron: 24% of the DV
- Magnesium: 23% of the DV
- Manganese: 42% of the DV
#9 – Peanuts
Peanuts are a popular type of nut, and they’re also technically a legume. Like other legumes, peanuts are high in fiber and protein. They’re also a good source of vitamins and minerals, including vitamin E, magnesium, and zinc. Peanuts can be enjoyed roasted, as peanut butter, or raw. Plus, they’re affordable and convenient to eat – you can find them everywhere from grocery stores to gas stations.
One half-cup (73 grams) of raw peanuts contains:
- Calories:414
- Protein: 18.9 grams
- Fat: 35.9 grams
- Carbs: 11.75 grams
- Fiber: 6.2 grams
- Thiamine (vitamin B1):39% of the DV
- Niacin (vitamin B3): 55% of the DV
- Folate (vitamin B9): 44% of the DV
- Vitamin E: 41% of the DV
- Iron: 19% of the DV
- Magnesium: 29% of the DV
- Manganese: 61% of the DV
Conclusion
If you are looking for a way to add some variety and nutrition to your diet, adding some healthy beans and legumes is a great option. These nine healthy beans and legumes are all packed with fiber, protein, vitamins, and minerals, so they’ll fill you up and give you the energy you need to power through your day. And they’re all delicious too! Have you tried any of these beans or legumes? What’s your favorite recipe?
