Legumes are the “fruits” or seeds of a family of plants called Fabaceae. They are commonly eaten around the world and are a rich source of fibre and B vitamins. It is also an excellent replacement for meat as a source of vegetarian protein. Beans and pulses have many health benefits, such as lowering cholesterol, lowering blood sugar levels and increasing healthy gut bacteria. Here are two of the healthiest legumes you can include in your diet.
1. Chickpeas
Also known as garbanzo beans, chickpeas are an excellent source of fibre and protein. Many scientific studies have shown that chickpeas can help reduce weight, the risk of heart disease and possibly even the risk of cancer – especially when they replace red meat in the diet.
In addition, chickpeas are particularly beneficial in lowering blood sugar and increasing insulin sensitivity compared to other high-carbohydrate foods. Eating chickpeas can also improve blood cholesterol levels. Some studies have shown that chickpeas can reduce both total cholesterol and ‘bad’ low-density lipoprotein (LDL) cholesterol, which are risk factors for heart disease.
2. Lentils
Lentils are an excellent source of vegetarian protein and are a great addition to soups and stews. Like chickpeas, lentils can help lower blood sugar compared to other foods. These benefits may be due to the effects lentils have on the gut. Some studies have shown that lentils benefit gut health by improving gut function and slowing down the rate of gastric emptying, which could help digestion and prevent high blood sugar levels. Finally, lentils can help heart health by reducing “bad” LDL cholesterol and increasing “good” HDL cholesterol.
