What Are Legumes? Benefits and Types

Legumes are a family of flowering plants comprising over 20,000 species worldwide, making them the third-largest plant family. They are rich in proteins, vitamins, and fibers, making them an essential part of healthy diets as recommended by many global dietary guidelines. Legumes are available in markets in various shapes, colors, and sizes, and can be fresh, frozen, canned, or dried. Popular types include beans, lentils, chickpeas, fava beans, black-eyed peas, peas, lupins, and soybeans. Legumes are an economical food rich in essential elements such as protein, iron, zinc, magnesium, and potassium, making them nutritionally comparable to animal protein sources. Despite their significant benefits, legumes contain compounds known as anti-nutrients like phytic acid and lectins, which may reduce the absorption of some elements or cause digestive issues if not cooked well. It is always recommended to soak and boil them before consumption to reduce these effects. Key benefits of legumes include: * Regulating blood sugar levels and reducing the risk of type 2 diabetes. * Lowering LDL cholesterol and triglycerides. * Helping regulate blood pressure. * Enhancing satiety and supporting weight loss. * Containing natural compounds that help prevent certain types of cancer, especially colon cancer. Legumes can be incorporated into the diet in various ways, such as adding them to salads and soups or using them to make veggie burgers. It is important to choose intact grains and store them in a dry place away from sunlight. In summary, legumes are among the best healthy food sources, especially for those following a vegetarian or low-cost diet, provided they are cooked properly to ensure full benefits and reduce digestive effects.