Main menu


From a dish of beans to lentil soup.. Learn about the benefits of legumes for your health

Legumes are one of the most important nutrients beneficial to your health, and include: beans, lentils, chickpeas, cowpeas and beans. Research indicates that the health benefits of legumes include reducing the risk of chronic diseases and obesity, and can help control blood pressure and cholesterol. In this report, we learn about the most important benefits of legumes for your health, According to Medical News Today.

Health benefits of legumes


Legumes provide a variety of vitamins and minerals, as well as fiber and phytochemicals. Plus, they are naturally low in fat and have a glycemic index (GI) that generally ranges between 10 and 40.

High-fiber and low-glycemic foods can help regulate blood sugar and energy balance.

Additionally, legumes provide a healthy source of complex carbohydrates and protein and are a daily staple in vegetarian diets.

However, the United States Department of Agriculture (USDA) recommends that everyone include beans, peas, and lentils in their diet — not just people on a vegan diet.

Two studies of the health benefits of legumes in 2015 and 2021 noted that legumes are part of many healthy diets, including:

mediterranean diet

Vegetarian diets

Dietary approaches to stop high blood pressure such as: the DASH diet

The potential health benefits of eating legumes, according to the same studies are:

Decreased risk of diabetes and improved blood sugar and lipid control in diabetic patients

Low levels of total cholesterol and low-density lipoprotein (LDL)

Controlling weight and reducing the chances of obesity

-Reduction of Blood pressure

- Less risk of cardiovascular disease

Diversity of beneficial bacteria in the gut

-Immune support

Disadvantages of eating too much legumes


Despite the health benefits of eating legumes, there are some drawbacks that some people may want to consider when including legumes in the diet. Legumes contain compounds that some people refer to as antinutrients. These compounds protect the plant from being eaten by animals. However, when humans eat foods that contain these compounds, they can bind to essential minerals and prevent them from being absorbed by the body.

For this reason, some people have raised concerns that beans and lentils can cause mineral deficiencies in people who eat them regularly.

Compounds are phytates and lectins. Additionally, soybeans contain phytoestrogens, which experts suggest can be beneficial for menopausal symptoms.

Beans contain complex carbohydrates called oligosaccharides that may cause bloating and flatulence in some people.

However, as people get used to eating beans once or twice a week, flatulence decreases.

Additionally, experts advise using the hot soak method and using fresh water for cooking to reduce compounds that may cause digestive discomfort.

People can reduce antinutrients and compounds that cause gas by using proper soaking and cooking methods.