Legume is an umbrella term for plants in the Fabaceae family. Common types of legumes include peas, soybeans, and peanuts. The food has been an important source of nutrition worldwide for thousands of years.1
Adding legumes to your diet is not only beneficial to your health but also good for the environment. Legumes are a sustainable and environmentally friendly protein choice. Many health and environmental experts encourage a legume-rich diet because you can meet your protein goals while also doing good for the planet.1
This plant source provides fiber, protein, and essential vitamins and minerals. The nutrients in legumes have been linked to several health benefits, including a reduced risk of certain cancers, heart disease, and other chronic conditions.1 Health Photo Composite – Legumes Improves Digestive Health
Legumes like lentils, chickpeas , and soybeans are excellent sources of fiber. Fiber helps maintain your digestive health by regulating your bowel movements and reducing the risk of digestive conditions like constipation, diverticulitis (inflammation of pouches within your colon), and colon cancer.23
For instance, research shows that people who follow high-fiber diets are much less likely to develop constipation than people who follow low-fiber diets.32 Research also suggests that people with high dietary fiber intake may be up to 21% less likely to develop colon cancer compared to people with low fiber intake.4
Fiber-rich foods like legumes promote the growth of beneficial bacteria in the large intestine by providing soluble fiber. Soluble fiber—fiber broken down by bacteria in your large intestine—releases beneficial compounds called short-chain fatty acids. These acids, like butyrate, acetate, and propionate, strengthen your gut barrier.5 Reduces Heart Disease Risk Factors
Eating more legumes could lower your risk of multiple health conditions, including heart disease and type 2 diabetes.
One review found that eating more legumes was associated with a 6% lower risk of cardiovascular disease (diseases affecting the heart and blood vessels) and a 10% reduced risk of coronary heart disease.6 The short-chain fatty acids that are released from the soluble fiber in legumes may also have benefits against diabetes.5
Research suggests that legumes may also help with weight loss, which can […]
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