Legumes are edible seeds or pods, such as black beans, chickpeas, peas, and even peanuts. These foods grow from certain plants. They make a good exchange for red meat because they contain many of the same nutrients. They do not contain much-saturated fat thereby reducing cardiovascular diseases. They are a good source of protein and are rich in nutrients such as folate, calcium, potassium, zinc, B vitamins, and antioxidants.
Green Beans: They are full of fiber and improve heart health by lowering LDL cholesterol levels. They keep the digestive system healthy and aids in a healthy pregnancy. One cup of lightly cooked or raw green beans in a day would provide you with good folic acids, necessary for the body.
Kidney Beans: They are an excellent plant-based source of diet. They are also a rich package, packed with several minerals, vitamins, fibers, antioxidants, and other unique plant compounds. Therefore, kidney beans tend to aid in weight loss; promote colon health, and moderate blood sugar levels. Having half a cup of cooked kidney beans in a day may improve the overall health of a person.
Lentils: They are low in calories irrespective of whatever form they are in – red, black, brown, yellow, or green. They are also very rich in iron and folate and an excellent source of protein. It helps in lowering cholesterol and fights against diabetes and colon cancer. The presence of fiber pushes waste through your digestive system and prevents constipation, too. A full cup of cooked lentils in a day is beneficial for health.
Peanuts: They are packed with nutrients such as antioxidants, iron, magnesium, and fiber. A major chunk of fats in peanuts are heart-healthy mono- and polyunsaturated fats, which helps in lowering “bad” LDL cholesterol. They can either be eaten raw or in other forms, such as roasted peanuts or peanut butter. They help in losing weight and prevent the formation of gall stones among other things. A handful of peanuts is recommended in a day.