Beans and legumes are consumed all over the world because they are great sources of many healthy nutrients, such as fiber and B vitamins. Studies have found that beans and legumes can provide a lot of health benefits. Taking plant-based food like beans and legumes daily can help in reducing cholesterol levels and blood sugar levels.
Here are a few of the legumes and beans that are perfect additions to a plant-based meal.
Pinto beans are often consumed as whole beans, fried, or mashed. You will get around 15.4 grams of protein, 15.4 grams of fiber, 245 calories, etc. from just one cup of pinto beans. The same quantity of pinto beans can also provide around 39 % of your daily requirement of manganese, 29 % of your daily requirement of copper, 22 % of your daily requirement of thiamine. Studies have found that eating pinto beans can help in reducing blood cholesterol levels.
Soybeans are very common in many Asian dishes and they can provide a lot of healthy nutrients that provide several health benefits. Popularized plant-based meats, tofu, and tempeh for instance are made using soybeans. Just one cup of cooked soybeans can provide 10.3 grams of fiber, 28.6 grams of protein, and 298 calories. You will get around 71 % of your daily manganese requirement, 49 % of your daily requirement of iron, 41 % of your daily vitamin K requirement, and 23 % of your daily folate requirement. Regular consumption of soybeans can help in reducing cancer risk and heart disease risk.
Like most beans, black beans hold good quantities of folate, fiber, and protein. A cup of beans when cooked delivers around 15 grams of fiber and 15.2 grams of protein. The same quantity of black beans can provide 28 % of the daily thiamine requirement, 20 % of the daily iron requirement, 64 % of daily folate requirement, and 30 % of daily magnesium requirement. Daily consumption of black beans can help in regulating blood sugar levels and reduce the risk of diabetes.
Lentils top the list of best vegan sources of protein. Most people often consume lentils .by adding them to their stews and soups. Just one cup of cooked lentils can provide around 15.6 grams of fiber, 17.9 grams of protein, 90 % of your daily requirement of folate, 29 % of your daily requirement of copper, 22 % of your daily requirement of thiamine, 49 % of your daily requirement of manganese, etc.