The 6 Healthiest Beans and Legumes You Can Eat

Fabaceae is a group of plants that contains a lot of species like Beans and legumes which are fruits, or seeds. Vegetarian count on Beans and legumes as a good source for meat

Beans and legumes provide many health benefits, as they decrease levels of bad cholesterol, minimize blood sugar levels, and feed healthy gut bacteria.

Although Beans and legumes have great benefits, they are not popular food on the planet.

They are impressive sources of dietary B vitamins, fiber, protein, and many other important vitamins and minerals like calcium, zinc, and iron.

Besides Beans and Legumes ability to decrease blood sugar, minimizing cholesterol levels, and maintaining a gut healthy, they can provide an impressive replacement for meat.

Credit :

You can enjoy eating Beans and Legumes by adding them to soups, stews, and salads, or just eat them on their own for nutritious vegetarian meals.

Here are most Marable of the healthiest beans and legumes you can enjoy eating.


Chickpeas (garbanzo beans) give great sources of fiber and protein.

A lot of scientific papers have proven that beans and legumes such as chickpeas have the ability to minimize risk causes for heart disease. Also, they can act on reducing weight and fight against cancer.

Only 164 grams of cooked chickpeas have approximately.

  • Calories: 269
  • Protein: 14.5 grams
  • Fiber: 12.5 grams
  • Folate (vitamin B9): 71% of the RDI
  • Manganese: 84% of the RDI
  • Copper: 29% of the RDI
  • Iron: 26% of the RDI

Chickpeas have helpful properties which can help in decreasing blood sugar and boost insulin sensitivity when compared with other high-carb foods. For example, when a woman eats a meal containing 50 grams of chickpeas, the level of blood sugar and insulin get decreased.

A number of scientific papers have shown that chickpeas can minimize total cholesterol and bad cholesterol (LDL).


Lentils shape an excellent source of vegetarian protein and non-vegetarian can add them to their soups and stews. Lentils also have a wide range of health benefits.

Only 198 grams of cooked lentils approximately have,

  • Calories: 230
  • Protein: 17.9 grams
  • Fiber: 15.6 grams
  • Folate (vitamin B9): 90% of the RDI
  • Manganese: 49% of the RDI
  • Copper: 29% of the RDI
  • Thiamine (vitamin B1): 22% of the RDI

At the same pace of chickpeas, lentils help in decreasing blood sugar compared to other foods.

According to an experiment that was done on some men, it was proven that lentils have the ability to reduce the level of sugar in the blood and also can decrease the blood pressure compared with other food. Another Scientific experiment has proven that people who eat a lot of lentils and other legumes had the lowest rates of diabetes.

Lentils have great effects on the gut. They help in enhancing bowel function and slowing the rate that the stomach empties, which assists with digestion and eliminate spikes in blood sugar.

Lentils also aid in maintaining the cholesterol level in your blood, as they are reducing bad cholesterol (LDL) and increasing good cholesterol (HDL).


Peas belong to the legume. Peas have a wide range of different types.

Only 160 grams of cooked peas approximately have,

  • Calories: 125
  • Protein: 8.2 grams
  • Fiber: 8.8 grams
  • Folate (vitamin B9): 24% of the RDI
  • Manganese: 22% of the RDI
  • Vitamin K: 48% of the RDI
  • Thiamine (vitamin B1): 30% of the RDI

The same way as legumes, peas are an excellent source of fiber and protein. A lot of scientific papers has shown pea fiber and protein act as vital supplements which have many health benefits.

Kidney Beans

Kidney beans have great popularity in the world of beans. as they are the most eaten beans all over the world.They provide a list of health benefits.

Only256 grams of cooked kidney beans approximately have,

  • Calories: 215
  • Protein: 13.4 grams
  • Fiber: 13.6 grams
  • Folate (vitamin B9): 23% of the RDI
  • Manganese: 22% of the RDI
  • Thiamine (vitamin B1): 20% of the RDI
  • Copper: 17% of the RDI
  • Iron: 17% of the RDI

 Kidney beans are rich in fiber and that the reason for the ability of kidney beans in reducing the absorption of sugar into the blood and minimizing blood sugar levels.

Besides the full advantages of kidney beans like(reducing sugar levels, reducing insulin levels, and reducing blood pressure), kidney beans can help in reducing the total fat in the body. Through an indirect way, kidney beans protect people from catching any heart diseases as kidney beans help the body to lose fat, which is the main reason for heart diseases.

Black Beans

They are the main food in Central and South America. Black Beans have numerous amount of protein and folate.

Only 172 grams of cooked black beans contains roughly (31):

  • Calories: 227
  • Protein: 15.2 grams
  • Fiber: 15 grams
  • Folate (vitamin B9): 64% of the RDI
  • Manganese: 38% of the RDI
  • Magnesium: 30% of the RDI
  • Thiamine (vitamin B1): 28% of the RDI
  • Iron: 20% of the RDI

Like many legumes, Black beans can minimize sugar levels in the blood thus Black beans can be considered as a great source in reducing the risk of diabetes and weight gain.


Soybeans also have great popularity among people around the world. They are commonly used in Asia for their many different health benefits.

Only 172 grams of cooked soybeans approximately have,

  • Calories: 298
  • Protein: 28.6 grams
  • Fiber: 10.3 grams
  • Manganese: 71% of the RDI
  • Iron: 49% of the RDI
  • Phosphorus: 42% of the RDI
  • Vitamin K: 41% of the RDI
  • Riboflavin (vitamin B2): 29% of the RDI
  • Folate (vitamin B9): 23% of the RDI

Soybeans have high levels of antioxidants called isoflavones, which are considered as the most important components of soybeans. Soybeans have isoflavones which play an essential role in eliminating cancer cells. Soybeans contain a large amount of calcium and vitamin D, which are mainly responsible for reducing the loss of bone density that occurs during menopause.