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If you are looking for a food that is cheap, tasty, nutritious and at the same time can protect your health, legumes should be on your plate every day. Experts confirm that regular consumption of beans, lentils, peas or chickpeas not only improves the quality of the diet, but also acts as an effective disease prevention that ranks among the greatest threats of our time.
Legumes under scientists’ scrutiny
At the professional Food & Nutrition Conference & Expo (FNCE) 2024 in Minneapolis, USA, scientists presented the latest findings. According to their research, including one to two servings of legumes daily can significantly increase intake of fiber, iron, folic acid, potassium, magnesium and choline – substances that are essential for the proper functioning of the body.
According to study results, consuming two servings a day can improve overall diet quality by up to 19 %. The fiber from beans and other legumes supports gut health, helps regulate cholesterol levels and reduces the risk of colon cancer.
The study leader, Yanni, stated: “Consumption of beans and other legumes is unequivocally beneficial for the body, with larger amounts bringing even greater health benefits.”
How legumes protect the heart, brain and digestion
Legumes contain up to 25 % high-quality plant proteins and a whole range of minerals and vitamins. Regular consumption can lead to:
- a reduction in the risk of cardiovascular disease by up to 24 %
- a reduction in the risk of ischemic heart disease by up to 31 %
- a reduction in the risk of stroke by up to 20 %
- a reduction in the risk of diabetes by up to 23 %
- a reduction in the risk of cancer by up to 6 %
Thanks to their potassium and magnesium content, beans benefit heart and nervous system health, B vitamins support proper metabolic function and iron helps prevent anemia. The high fiber content improves digestion and supports a healthy gut microbiome.
Why beans and other legumes should not be missing from a healthy diet
- Rich source of plant protein – ideal for vegetarians and vegans
- High fiber content – longer feeling of fullness, supports weight loss
- Low in calories and fat – suitable for maintaining a healthy weight
- Support for heart health – antioxidants, folic acid and magnesium lower blood pressure and cholesterol
- High iron content – prevention of anemia and support for red blood cell production
- Stabilization of blood sugar levels – suitable for diabetics and for diabetes prevention
How to include legumes in your diet
To take advantage of all their health benefits, include 1–2 servings per day in your diet. You can add them to soups, salads, spreads, as a side dish to meat or as a main course. Lentils in a sour sauce, chickpea hummus or chili con carne – the possibilities are endless.
For better digestibility we recommend soaking legumes in water for several hours before cooking. Not only does this shorten the cooking time, but it also reduces the content of substances that can cause bloating.
Conclusion
Including legumes in your daily diet is a simple, cheap and yet extraordinarily effective step towards better health. Beans, lentils, chickpeas and peas support a healthy diet, strengthen the immune system and serve as an effective disease prevention against the illnesses that threaten modern society. Don’t wait – start today and do the best for your health.
