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Did you know that one of the most nutritious foods in the world often goes unnoticed in our kitchens? Yet, our ancestors already considered legumes a great source of energy and health. However, today we often overlook them in the kitchen.
And that’s a shame. Legumes are packed with protein, fibre, and minerals. While we forget about them, in India, they are an indispensable part of the daily diet, and in Mexico, they enjoy the status of a national treasure. No wonder FAO (Food and Agriculture Organisation) officially designated them as the food of the future. Moreover, the UN declared February 10 as World Pulses Day. Its goal is to raise awareness that legumes are not only nutritious but also sustainable for the planet. [17]
In the Article, You Will Learn about the Effect of Legumes on:
What are Legumes?
When you say legumes, most people imagine peas, lentils, or beans. However, this plant family is much more diverse than you might expect. It also includes creamy chickpeas, soybeans, and peanuts, which we consider nuts, but are actually legumes. They all share one thing – they grow in pods, from which they got their name.
Legumes have accompanied humanity for millennia. They were a dietary pillar of ancient civilisations, from Mesopotamia and Egypt to the Mayans in Latin America. They spread throughout the world thanks to their excellent nutritional value and cultivation resilience. Today, they form the basis of traditional Indian dhals, Mexican burritos, or, for example, Mediterranean hummus. Each culture has breathed its own story into them, but they still have one thing in common – they are a universal, accessible, and immensely nutritious food that should not be missing from your healthy diet.
Why should You Eat Them Every Week?
Legumes are small, but their benefits are enormous. They are filling, provide the body with nutrients, and can support, for example, heart health, digestion, and stable blood sugar levels. According to expert recommendations, you should eat them at least 2–3 times a week.[2]
As a bonus, they are naturally gluten-free, so people with celiac disease, gluten allergy, or non-celiac gluten sensitivity can enjoy them without worry. And when we add the fact that they are cheap, accessible, and ecological, we get a food that benefits not only you but also the planet.
What Beneficial Nutrients Do They Contain?
Behind the unassuming appearance of legumes lies a true nutritional powerhouse. They are a source of macro and micronutrients, which provide the body with energy, support health, and contribute to the prevention of various diseases. Let’s take a closer look at what substances make legumes an exceptional food.
1. Protein
Legumes are among the best and cheapest sources of protein. Proteins make up, on average, 17–40% of their weight. For example, 50 g of raw chickpeas contains roughly 10 g of protein. That is why they are a key food for vegetarians and vegans and help them meet their daily requirement of this macronutrient. [2]
Although the proteins in legumes are partially limited by a lower content of some essential amino acids (especially methionine), this deficiency can be easily balanced by combining them with grains. Grains, on the other hand, are rich in them. The classic combination of rice and beans or hummus with pita bread is not just a culinary experience, but also a wise choice from the perspective of a balanced diet. [10]
It is precisely thanks to proteins that the body can regenerate, build muscles, produce hormones, enzymes, and antibodies, which protect against infections. At the same time, they help keep you full for longer. Thus, plant proteins from legumes are of great importance for our health and are excellent not only for people who have purely plant-based diets but also for athletes and anyone who wants to have enough quality protein in their diet. [5]
2. Complex Carbohydrates
Legumes are a rich source of complex carbohydrates, which, unlike simple sugars, are digested more slowly. Thanks to this, they provide energy gradually and help prevent sharp fluctuations in blood sugar and overall energy. This will be appreciated not only by people with diabetes but by anyone who wants to feel fuller for longer and full of energy.[7]
It is therefore no coincidence that complex carbohydrates rightfully constitute a large proportion of a varied and balanced diet. They are the main source of energy for both our body and brain. They fundamentally influence how we feel after a meal, as they fill us up and provide a stable supply of fuel without unpleasant mood swings or fatigue.
3. Fibre
One of the greatest advantages of legumes is their high fibre content, averaging 13 g/100 g. The good news is that it contains both soluble and insoluble forms.
- Soluble fibre acts like a gel, which slows down digestion and helps keep you full.
- Insoluble fibre, on the other hand, supports proper bowel function.
Thanks to legumes, you get a perfect combination of these effects. [3]
Regular consumption of legumes can, thanks to fibre, help prevent constipation and support the gut microbiome. Gut bacteria ferment fibre into short-chain fatty acids (SCFAs), which benefit the gut environment and immunity. [4,6]
To reap all the benefits of fibre, you should consume 25–30 g daily. With one serving of legumes, you can easily cover up to a third of this amount. For example, 50 g of raw mung beans contain around 8 g of fibre.
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4. Fats
Unlike nuts or seeds, legumes naturally contain very little fat, usually less than 5 g per 100 g. Exceptions are soybeans and peanuts, which are more energy-dense due to their content of healthy fats.
The fats in legumes are beneficial for health, as unsaturated fatty acids predominate in them. Soybeans, for example, are a significant source of omega-3 FAs in the form of alpha-linolenic acid (ALA), and peanuts provide valuable monounsaturated fats, similar to those in olive oil.
Thanks to their low saturated fat content and favourable fatty acid profile, legumes are an excellent addition to a healthy diet that supports cardiovascular health. [10]
5. Vitamins and Minerals
Legumes are not only a source of protein and carbohydrates but also a true reservoir of vitamins and minerals. They excel particularly in their content of B vitamins. They are rich in thiamine (vitamin B1), riboflavin (vitamin B2), and folate (vitamin B9), which is essential for red blood cell formation and the proper development of the fetal nervous system during pregnancy. [15]
Among the minerals, magnesium, potassium, zinc, copper, and iron are worth mentioning. However, it should be noted that the absorption of some of them (especially iron and zinc) can be reduced by antinutrients in legumes, such as phytic acid. However, their content can be reduced by proper preparation, such as soaking, sprouting, or fermentation. Thanks to this, you will get a larger dose of these nutrients from legumes. [10]
6. Other Bioactive Substances
In addition to basic nutrients, legumes also contain various bioactive substances that give them additional added value. These include, for example:
- Polyphenols and flavonoids, which are antioxidants that help protect cells from free radical damage. Thanks to this, they help prevent the development of chronic diseases (e.g., metabolic ones, such as diabetes).
- Isoflavones (especially in soybeans), i.e., phytoestrogens, which can help alleviate menopausal symptoms and support bone and heart health.
- Saponins, which can contribute to cholesterol reduction and immune support.
- Resistant starch, which acts similarly to fibre, ferments in the large intestine and produces short-chain fatty acids beneficial for the gut microbiome.
Average Nutrient Content in Legumes
The values in the table are averages and may vary for individual types depending on soil quality, processing, etc.
| Legume | Energy value | Protein | Carbohydrates | Fibre | Fats | Iron |
|---|---|---|---|---|---|---|
| Red kidney beans | 337 kcal | 22.5 g | 46 g | 15 g | 1 g | 6.7 mg |
| Mung beans | 347 kcal | 24 g | 46 g | 16 g | 1 g | 6.7 mg |
| Brown lentils | 352 kcal | 25 g | 52 g | 11 g | 1 g | 6.5 mg |
| Red lentils | 358 kcal | 24 g | 52 g | 11 g | 2 g | 7.4 mg |
| Chickpeas | 378 kcal | 20 g | 51 g | 12 g | 6 g | 4.3 mg |
| Soybeans | 446 | 36 g | 21 g | 9 g | 20 g | 15.7 mg |
| Peas | 364 kcal | 23 g | 39 g | 22 g | 4 g | 4.7 mg |
| Peanuts | 588 kcal | 23 g | 19 g | 8 g | 43 g | 1.6 mg |
[16]
What are Antinutrients?
When you hear the term “antinutrients,” you might imagine something dangerous to health. But in reality, they are just a natural part of legumes that plants use as protection against pests. Their disadvantage is that they can make it harder for the body to absorb some nutrients and sometimes cause unpleasant bloating.
The great news, however, is that we know how to deal with them. They are certainly not substances that should make you avoid legumes. Soaking legumes for several hours, cooking, sprouting, or fermentation can significantly reduce their content. This makes them easier to digest, and you will get the maximum of all beneficial substances from them without bloating.
What Health Benefits Do Legumes Have?
If legumes are consumed in sufficient quantities, they help reduce the risk of various chronic diseases. These include, for example, obesity, diabetes, cardiovascular problems, and even some types of oncological diseases. [10]
1. They Help Control Blood Sugar Levels
Blood sugar levels naturally fluctuate throughout the day, but sharp fluctuations can cause fatigue, irritability, or cravings for sweets. In the long term, these fluctuations can also contribute to the development of insulin resistance or type 2 diabetes, which nowadays affects more than 460 million people worldwide. [8]
Legumes Help Maintain More Stable Blood Sugar Levels for these Reasons:
- They have a low glycaemic index, so blood sugar rises more slowly after a meal.
- They contain soluble fibre and resistant starch, which slow down the absorption of sugar into the blood.
- They provide polyphenols with antioxidant effects, which support healthy cell function and help reduce oxidative stress. [11]
With legumes in your diet, you can more easily control your blood sugar and related energy fluctuations.
2. They Improve Cardiovascular Health
Cardiovascular diseases are the most common cause of death worldwide. According to the WHO, they are responsible for more than 17 million deaths annually. Their main risk factors are high LDL cholesterol levels and high blood pressure. [14]
Legumes Can Help Protect the Heart in Several Ways:
- They contain soluble fibre, which binds bile acids and reduces cholesterol reabsorption.
- They are a source of saponins and polyphenols, which also help control cholesterol levels.
- They have a low content of saturated fats. [14]
Thanks to these properties, by including lentils, beans, or chickpeas in your diet, you can naturally support heart health. They will help reduce the risk of atherosclerosis (hardening of the arteries) and, consequently, for example, myocardial infarction or stroke.
3. They Can Improve Digestion
Digestive problems such as constipation or bloating affect many of us. It is estimated that up to 15% of people worldwide suffer from chronic constipation, and its incidence increases with age. One of the main reasons is a diet poor in fibre.[1]
Legumes are a natural source of it, especially insoluble fibre, which promotes regular bowel movements and facilitates emptying. Therefore, regular consumption can help prevent constipation and improve overall digestive quality.
4. They Also Affect the Gut Microbiome
The gut microbiome is a fascinating ecosystem of billions of bacteria that influence not only digestion but also immunity and mood. And diet is one of the main factors that determine whether beneficial or harmful bacteria predominate in it.
Legumes are an Excellent Food for Gut Microflora Because They Contain:
- Soluble fibre and resistant starch, which act as prebiotics and nourish beneficial bacteria.
- Polyphenols, which have antioxidant and anti-inflammatory effects.
During the fermentation of fibre, bacteria produce short-chain fatty acids (SCFAs), such as butyrate. These nourish intestinal cells, have anti-inflammatory effects, and help strengthen the protective barrier of the intestines. Regular consumption of legumes can thus promote the growth of good bacteria and thereby support your immunity, digestion, and overall well-being. [11]
5. They Help Prevent Anaemia
Iron deficiency anaemia is the most common nutritional disorder – according to the WHO, it affects approximately 30% of women of childbearing age and 40% of children worldwide. It manifests as fatigue, paleness, poor performance, or frequent infections. [13]
Legumes Can Contribute to the Prevention of Anaemia Because:
- They contain iron itself.
- They are a source of folate, which is essential for the production of red blood cells. [12]
Although the iron is non-heme, meaning it has lower absorption than heme iron from animal sources, you can manage this. Absorption can be increased by combining with foods containing vitamin C, such as bell peppers or berries. You can also enhance it through proper preparation, specifically by soaking, sprouting, or fermenting.
So if you add fresh vegetables rich in vitamin C to your lentil stew, for example, you’ll get a larger dose of iron from it and more effectively support your immunity or fight fatigue.
6. They Have Antioxidant Effects
Our body is daily exposed to free radicals that damage cells and contribute to the development of diseases such as cardiovascular problems, diabetes, or oncological diseases. When there are too many, oxidative stress occurs.
Legumes are a rich source of antioxidant substances such as polyphenols, flavonoids, tannins, and saponins.
Are Legumes Suitable for Weight Loss?
Even weight loss and a reduction diet shouldn’t be about starving and extreme deprivation. The diet should be varied, balanced, and definitely include legumes. In fact, they can quite facilitate weight loss.
Thanks to their ability to satiate, they help reduce the amount of calories consumed. Their protein and fibre slow down digestion, so hunger doesn’t come as quickly after a plate of beans or chickpeas. At the same time, energy is released gradually, which can limit its unpleasant fluctuations.
Including legumes can thus actually support weight loss and also help maintain the achieved results in the long term. [9,10]
Who should not Eat Legumes?
Although legumes are among the healthiest foods, there are situations where they can cause difficulties:
- Irritable Bowel Syndrome (IBS): legumes contain a higher proportion of fermentable carbohydrates (FODMAPs), which can cause bloating and abdominal pain.
- Gout: some types have more purines, which can increase uric acid levels and worsen symptoms.
- Digestive problems and sensitive stomach: for people with weaker digestion, legumes can be difficult to process; it’s advisable to start with smaller portions, choose easier types (e.g., red lentils), and soak and cook legumes properly.
Are Legumes Suitable for Pregnant Women and Children?
Legumes are an excellent source of nutrients that are particularly important for pregnant women and children – they contain folate for proper development of the child’s nervous system, iron for anaemia prevention, proteins for growth, and fibre, which helps prevent constipation during pregnancy.
For children, it’s appropriate to introduce them gradually and in the form of soups or porridges to make them more digestible. For pregnant women, well-soaked and cooked legumes are recommended, which reduce the risk of bloating.
What Should You Remember?
Perhaps it’s time to give legumes a chance, even if you’ve avoided them so far. These ordinary foods have an extraordinary benefit for us. In one serving, they can offer us a substantial dose of protein, fibre, vitamins, minerals, and antioxidants. Thanks to this, they then support the health of the heart, intestines and also help with weight loss.
Moreover, they are accessible and affordable, which will certainly please your wallet as well. Include them in your diet and gain another partner on your journey to better health.
If you found this article useful, share it among your friends and acquaintances. And wait for the next part, where we’ll look at individual types of legumes and their use in the kitchen.
[1] BARBERIO, B. et al. Global prevalence of functional constipation according to the Rome criteria: a systematic review and meta-analysis. – https://pubmed.ncbi.nlm.nih.gov/34090581/
[2] BOUCHENAK, M. - LAMRI-SENHADJI, M. Nutritional Quality of Legumes, and Their Role in Cardiometabolic Risk Prevention: A Review. – https://www.liebertpub.com/doi/abs/10.1089/jmf.2011.0238
[3] DUYFF, R.L. Complete Food & Nutrition Guide. . New York: Academy of Nutrition and Dietetics, 2017. ISBN 978-0-544-52058-5.
[4] EFSA PANEL ON DIETETIC PRODUCTS, NUTRITION, AND ALLERGIES (NDA) Scientific Opinion on Dietary Reference Values for carbohydrates and dietary fibre. – https://onlinelibrary.wiley.com/doi/abs/10.2903/j.efsa.2010.1462
[5] EUROPEAN FOOD SAFETY AUTHORITY Scientific Opinion on Dietary Reference Values for protein. – http://onlinelibrary.wiley.com/doi/10.2903/j.efsa.2012.2557/epdf
[6] GUAN, Z.-W. et al. Soluble Dietary Fiber, One of the Most Important Nutrients for the Gut HALL, C. et al. Composition, Nutritional Value, and Health Benefits of Pulses. – https://onlinelibrary.wiley.com/doi/abs/10.1094/CCHEM-03-16-0069-FI
[7] KHAN, M.A.B. et al. Epidemiology of Type 2 Diabetes – Global Burden of Disease and Forecasted Trends. – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7310804/
[8] KIM, S.J. et al. Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials – https://www.sciencedirect.com/science/article/pii/S0002916523118946
[9] LISCIANI, S. et al. Legumes and common beans in sustainable diets: nutritional quality, environmental benefits, spread and use in food preparations. I– https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1385232/full
[10] MULLINS, A.P. - ARJMANDI, B.H. Health Benefits of Plant-Based Nutrition: Focus on Beans in Cardiometabolic Diseases. – https://www.mdpi.com/2072-6643/13/2/519
[11] WORLD HEALTH ORGANIZATION Nutritional anaemias: tools for effective prevention and control – https://iris.who.int/handle/10665/259425
[12] Anaemia. – https://www.who.int/news-room/fact-sheets/detail/anaemia
[13] Cardiovascular diseases. – https://www.who.int/health-topics/cardiovascular-diseases
[14] EU Register of nutrition and health claims made on foods (v.3.6). – https://ec.europa.eu/food/safety/labelling_nutrition/claims/register/public/?event=search
[15] FoodData Central. – https://fdc.nal.usda.gov
[16] News | Plant Production and Protection | Food and Agriculture Organization of the United Nations. – https://www.fao.org/plant-production-protection/news-and-events/news/news-detail/fao-celebrates-world-pulses-day-2024/en
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