5 Beans and Legumes That Are Extremely Beneficial to Your Health

Jul 16, 2020 08:00 AM EDT | By Wyn J. (staff@foodworldnews.com)

(Photo: Pixabay)

A lot of people underestimate the health benefits of beans and legumes. Most beans are made for side dishes, and a lot of people ignore them on their plate. However, beans and legumes are considered to be the healthiest forms of vegetables in the food chart, and it has all the necessary nutrients that your body needs. 

Beans and legumes are a part of the fruits and seeds family. The plants where the beans come from are called Fabaceae, which is commonly known as a good source of B vitamins and fiber. They are a suitable replacement for vegetarian protein as well. Each type of beans have their own health benefits, and here are five of the most beneficial and healthiest kind you can get:


Chickpeas are more commonly known as garbanzos beans. It is an excellent source of fiber and protein, which is good for one's diet. A lot of research has proved that chickpeas can help reduce weight and eliminates the risk of heart disease and cancer. Most people eat red meat for fighting off these diseases, but to those who don't eat meat in their diet, they replace red meat with chickpeas. 

A cup of chickpeas can consist of about 269 calories, 12.5 grams of fiber, 14.5 grams of protein, 26% iron, 71% folate, 85% of manganese, and 29% of copper in overall RDI. Chickpeas are also healthy to eat for those who want to reduce their blood sugar and increase their insulin sensitivity. 


Another type of legume are peas, and it comes with different types. A cup serving of peas can contain 8.2 grams of protein, 8.8 grams of fiber, 125 calories, 48% of vitamin K, 22% manganese, and 24% folate. Peas are also a great source of fiber and protein that can be used as supplements for the body. 

Black Beans

Just like other beans in the chart, black beans are also high in protein, fiber, and folate. Black beans are stapled foods in most countries, like South America and Central America. A cup serving of black beans contains 227 calories, 15 grams fiber, 15.2 grams of protein, 20% iron, 38% manganese, 28% thiamine, 30% magnesium. Black beans also have a low glycemic index compared to other foods that are high in carbohydrates. It is also known to reduce blood sugar levels.

(Photo: Pixabay)

Pinto Beans

This type of beans is more common in Mexico and is mostly eaten as a whole. Other people eat it either mashed or dried as well. A cup serving of pinto beans includes 14.5 grams of protein, 245 calories, 15.4 grams of fiber, 22% thiamine, 29% copper, 39% manganese, and 74% folate. Pinto beans can also reduce blood cholesterol and reduce the risk of high blood sugar. 


Not many people know this fact, but peanuts are considered to be legumes aside from being a part of the nut family. Peanuts are rich in monounsaturated fats, B vitamins, and protein. A half a cup of peanuts contains 5.9 grams of fiber, 17.3 grams of protein, 427 calories, 25% vitamin E, 22% thiamine, 50% niacin, 27% folate, and 5 grams of saturated fat. 

ALSO READ: Health Benefits of Whole Grain

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