{"id":739546,"date":"2025-09-03T17:16:10","date_gmt":"2025-09-03T15:16:10","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=739546"},"modified":"2025-09-03T17:16:34","modified_gmt":"2025-09-03T15:16:34","slug":"the-cheapest-source-of-protein-legumes-their-health-benefits-and-how-they-help-with-weight-loss","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/the-cheapest-source-of-protein-legumes-their-health-benefits-and-how-they-help-with-weight-loss\/","title":{"rendered":"The Cheapest Source of Protein? Legumes: Their Health Benefits and How They Help with Weight Loss"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/the-cheapest-source-of-protein-legumes-their-health-benefits-and-how-they-help-with-weight-loss\/#What_are_Legumes\" title=\"What are Legumes?\">What are Legumes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/the-cheapest-source-of-protein-legumes-their-health-benefits-and-how-they-help-with-weight-loss\/#Why_should_You_Eat_Them_Every_Week\" title=\"Why should You Eat Them Every Week?\">Why should You Eat Them Every Week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/the-cheapest-source-of-protein-legumes-their-health-benefits-and-how-they-help-with-weight-loss\/#What_Beneficial_Nutrients_Do_They_Contain\" title=\"What Beneficial Nutrients Do They Contain?\">What Beneficial Nutrients Do They Contain?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/the-cheapest-source-of-protein-legumes-their-health-benefits-and-how-they-help-with-weight-loss\/#What_are_Antinutrients\" title=\"What are Antinutrients?\">What are Antinutrients?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/the-cheapest-source-of-protein-legumes-their-health-benefits-and-how-they-help-with-weight-loss\/#What_Health_Benefits_Do_Legumes_Have\" title=\"What Health Benefits Do Legumes Have?\">What Health Benefits Do Legumes Have?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/the-cheapest-source-of-protein-legumes-their-health-benefits-and-how-they-help-with-weight-loss\/#Are_Legumes_Suitable_for_Weight_Loss\" title=\"Are Legumes Suitable for Weight Loss?\">Are Legumes Suitable for Weight Loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/the-cheapest-source-of-protein-legumes-their-health-benefits-and-how-they-help-with-weight-loss\/#Who_should_not_Eat_Legumes\" title=\"Who should not Eat Legumes?\">Who should not Eat Legumes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/the-cheapest-source-of-protein-legumes-their-health-benefits-and-how-they-help-with-weight-loss\/#Are_Legumes_Suitable_for_Pregnant_Women_and_Children\" title=\"Are Legumes Suitable for Pregnant Women and Children?\">Are Legumes Suitable for Pregnant Women and Children?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/the-cheapest-source-of-protein-legumes-their-health-benefits-and-how-they-help-with-weight-loss\/#What_Should_You_Remember\" title=\"What Should You Remember?\">What Should You Remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Did you know that<strong> one of the most nutritious foods in the world<\/strong> 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.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>And that&#8217;s a shame. Legumes are packed with <strong>protein, fibre<\/strong>, and <strong>minerals.<\/strong> 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<strong> food of the future.<\/strong> Moreover, the UN declared <strong>February 10<\/strong> as <strong>World Pulses Day<\/strong>. Its goal is to raise awareness that legumes are not only nutritious but also sustainable for the planet. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[17]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">In the Article, You Will Learn about the Effect of Legumes on: <\/h3>\n\n\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#glycaemia\" style=\"border-radius:0px\"><strong>GLYCAEMIA<\/strong><\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#cardiovascular-health\" style=\"border-radius:0px\"><strong>CARDIOVASCULAR HEALTH<\/strong><\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#digestion\" style=\"border-radius:0px\"><strong>DIGESTION<\/strong><\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#microbiome\" style=\"border-radius:0px\"><strong>GUT MICROBIOME<\/strong><\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#anaemia\" style=\"border-radius:0px\"><strong>ANAEMIA<\/strong><\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#oxidative-stress\" style=\"border-radius:0px\"><strong>OXIDATIVE STRESS<\/strong><\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_are_Legumes\"><\/span>What are Legumes?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>When you say legumes, most people imagine <strong>peas, <\/strong><a href=\"https:\/\/gymbeam.com\/red-lentils-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>lentils<\/strong><\/a>, or <a href=\"https:\/\/gymbeam.com\/bio-black-beans-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>beans<\/strong><\/a><strong>. <\/strong>However, this plant family is much more diverse than you might expect. It also includes creamy <a href=\"https:\/\/gymbeam.com\/bio-chickpeas-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>chickpeas<\/strong><\/a><strong>, soybeans<\/strong>, and <a href=\"https:\/\/gymbeam.com\/peanuts-unroasted-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>peanuts<\/strong><\/a><strong>, <\/strong>which we consider nuts, but are actually legumes. They all share one thing \u2013 they grow in <strong>pods, <\/strong>from which they got their name.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Legumes have accompanied humanity for millennia. They were a dietary <strong>pillar of ancient civilisations,<\/strong> 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 <a href=\"https:\/\/gymbeam.com\/blog\/tag\/indian-cuisine\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Indian<\/strong><\/a><strong> dhals, <\/strong><a href=\"https:\/\/gymbeam.com\/blog\/tag\/mexican-cuisine\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Mexican<\/strong><\/a><strong> burritos<\/strong>, or, for example, <strong>Mediterranean hummus.<\/strong> Each culture has breathed its own story into them, but they still have one thing in common \u2013 they are a universal, accessible, and immensely nutritious food that should not be missing from your <a href=\"https:\/\/gymbeam.com\/blog\/what-is-a-healthy-diet-and-how-to-learn-to-eat-healthy\/\" target=\"_blank\" rel=\"noreferrer noopener\">healthy diet.<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1423720115-1124x749.jpg\" alt=\"What are legumes? \" class=\"wp-image-739082\" title=\"What are legumes? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1423720115-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1423720115-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1423720115-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1423720115-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_should_You_Eat_Them_Every_Week\"><\/span>Why should You Eat Them Every Week? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Legumes are small, but their benefits are enormous. They are filling, provide the body with nutrients, and can support, for example, <strong>heart health, digestion<\/strong>, and <strong>stable blood sugar levels.<\/strong> According to expert recommendations, you should eat them at least <strong>2\u20133 times a week.<\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>As a bonus, they are <strong>naturally gluten-free,<\/strong> so people with celiac disease, <a href=\"https:\/\/gymbeam.com\/blog\/gluten-is-it-really-harmful-to-all-of-us\/\" target=\"_blank\" rel=\"noreferrer noopener\">gluten<\/a> allergy, or non-celiac gluten sensitivity can enjoy them without worry. And when we add the fact that they are <strong>cheap, accessible<\/strong>, and <strong>ecological,<\/strong> we get a food that benefits not only you but also the planet. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Beneficial_Nutrients_Do_They_Contain\"><\/span>What Beneficial Nutrients Do They Contain? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Behind the unassuming appearance of legumes lies a true nutritional powerhouse. They are a source of <strong>macro<\/strong> and <strong>micronutrients,<\/strong> which provide the body with energy, support health, and contribute to the prevention of various diseases. Let&#8217;s take a closer look at what substances make legumes an exceptional food.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Protein <\/h3>\n\n\n\n<p>Legumes are among the best and cheapest sources of <a href=\"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/\" target=\"_blank\" rel=\"noreferrer noopener\">protein<\/a>. Proteins make up, on average,<strong> 17\u201340% of their weight.<\/strong> For example, 50 g of raw chickpeas contains roughly 10 g of protein. That is why they are a key food for <a href=\"https:\/\/gymbeam.com\/blog\/vegetarianism-advantages-and-disadvantages-of-a-meat-free-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vegetarians<\/strong><\/a> and <a href=\"https:\/\/gymbeam.com\/blog\/what-nutrients-vegans-lack-the-most-and-how-to-supplement-them\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vegans<\/strong><\/a> and help them meet their daily requirement of this macronutrient. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Although the proteins in legumes are partially limited by a lower content of some essential <a href=\"https:\/\/gymbeam.com\/blog\/amino-acids-classification-functions-in-the-body-effect-on-athletic-performance-and-the-best-sources\/\" target=\"_blank\" rel=\"noreferrer noopener\">amino acids<\/a> (especially methionine), this deficiency can be easily balanced by combining them with <strong>grains.<\/strong> Grains, on the other hand, are rich in them. The classic combination of <a href=\"https:\/\/gymbeam.com\/rice\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>rice<\/strong><\/a> and <strong>beans<\/strong> or <strong>hummus<\/strong> with <strong>pita bread<\/strong> is not just a culinary experience, but also a wise choice from the perspective of a balanced diet. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It is precisely thanks to proteins that the body can <strong>regenerate, build muscles, produce hormones, enzymes<\/strong>, and <strong>antibodies,<\/strong> which protect against infections. At the same time, they help <strong>keep you full for longer<\/strong>. Thus, plant proteins from legumes are of great importance for our health and are excellent not only for people who have <strong>purely plant-based<\/strong> diets but also for <strong>athletes<\/strong> and anyone who wants to have <strong>enough<\/strong> <a href=\"https:\/\/gymbeam.com\/blog\/20-foods-with-which-you-can-easily-add-protein-to-your-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>quality protein<\/strong><\/a> in their diet. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/cz_immanuel_adenubi_04-052023_16_optimized_5000-1124x749.jpg\" alt=\"Proteins in legumes \" class=\"wp-image-739100\" title=\"Proteins in legumes \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/cz_immanuel_adenubi_04-052023_16_optimized_5000-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/cz_immanuel_adenubi_04-052023_16_optimized_5000-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/cz_immanuel_adenubi_04-052023_16_optimized_5000-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/cz_immanuel_adenubi_04-052023_16_optimized_5000-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Complex Carbohydrates<\/h3>\n\n\n\n<p>Legumes are a rich source of complex <a href=\"https:\/\/gymbeam.com\/blog\/carbohydrates-classification-sources-digestion-functions-in-the-body-and-optimal-intake\/\" target=\"_blank\" rel=\"noreferrer noopener\">carbohydrates<\/a>, which, unlike simple sugars, are <strong>digested more slowly.<\/strong> Thanks to this, they <strong>provide energy gradually<\/strong> 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 <strong>fuller for longer<\/strong> and <strong>full of energy.<\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7]<\/mark><\/sup> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It is therefore no coincidence that complex carbohydrates rightfully constitute a large proportion of a <a href=\"https:\/\/gymbeam.com\/blog\/what-is-a-healthy-diet-and-how-to-learn-to-eat-healthy\/\" target=\"_blank\" rel=\"noreferrer noopener\">varied and balanced diet<\/a>. They are the <strong>main source of energy<\/strong> 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.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Fibre<\/h3>\n\n\n\n<p>One of the greatest advantages of legumes is their high <a href=\"https:\/\/gymbeam.com\/blog\/fiber-in-food-how-much-to-consume-and-what-benefits-it-offers\/\" target=\"_blank\" rel=\"noreferrer noopener\">fibre<\/a> content, averaging<strong> 13 g\/100 g.<\/strong> The good news is that it contains both <strong>soluble<\/strong> and <strong>insoluble forms.<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Soluble fibre acts like a<strong> gel,<\/strong> which slows down digestion and helps<strong> keep you full.<\/strong> <\/li>\n\n\n\n<li><strong>Insoluble fibre<\/strong>, on the other hand, supports proper <strong>bowel function<\/strong>. <\/li>\n<\/ul>\n\n\n\n<div style=\"height:11px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Thanks to legumes, you get a perfect combination of these effects. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Regular consumption of legumes can, thanks to fibre, help prevent <strong>constipation<\/strong> and support the <a href=\"https:\/\/gymbeam.com\/blog\/what-is-the-microbiome-and-how-can-gut-health-affect-your-physical-and-mental-fitness\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>gut microbiome<\/strong><\/a><strong>.<\/strong> Gut bacteria ferment <a href=\"https:\/\/gymbeam.com\/fiber\" target=\"_blank\" rel=\"noreferrer noopener\">fibre<\/a> into <strong>short-chain fatty acids (SCFAs),<\/strong> which benefit the gut environment and immunity. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4,6]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To reap all the benefits of fibre, you should consume<strong> 25\u201330 g<\/strong> daily. With one serving of legumes, you can easily cover up to a third of this amount. For example, 50 g of raw <a href=\"https:\/\/gymbeam.com\/mung-beans-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">mung beans<\/a> contain around<strong> 8 g of fibre.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"5951,5333,105073,95092,95218,53080,105181,62785,105163,53113,105157,105169,62779\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Fats<\/h3>\n\n\n\n<p>Unlike <a href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noreferrer noopener\">nuts<\/a> or seeds, legumes naturally contain <strong>very little fat,<\/strong> usually less than 5 g per 100 g. Exceptions are soybeans and peanuts, which are more energy-dense due to their content of <strong>healthy<\/strong> <a href=\"https:\/\/gymbeam.com\/blog\/fats-which-are-bad-and-which-are-good\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>fats<\/strong><\/a><strong>.<\/strong>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The fats in legumes are beneficial for health, as <strong>unsaturated fatty acids<\/strong> predominate in them. Soybeans, for example, are a significant source of<strong> omega-3 FAs<\/strong> in the form of <strong>alpha-linolenic acid (ALA)<\/strong>, and peanuts provide valuable <strong>monounsaturated fats,<\/strong> similar to those in <a href=\"https:\/\/gymbeam.com\/bio-extra-virgin-olive-oil-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">olive oil<\/a>. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>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. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Vitamins and Minerals <\/h3>\n\n\n\n<p>Legumes are not only a source of protein and carbohydrates but also a true reservoir of <a href=\"https:\/\/gymbeam.com\/blog\/the-complete-guide-to-vitamins-what-theyre-for-how-to-know-when-youre-deficient-and-how-much-to-take\/\" target=\"_blank\" rel=\"noreferrer noopener\">vitamins<\/a> and <a href=\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/\" target=\"_blank\" rel=\"noreferrer noopener\">minerals<\/a>. They excel particularly in their content of <a href=\"https:\/\/gymbeam.com\/vitamin-b\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>B vitamins<\/strong><\/a>. They are rich in <a href=\"https:\/\/gymbeam.com\/vitamin-b1-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">thiamine (vitamin B1)<\/a>, <a href=\"https:\/\/gymbeam.com\/vitamin-b2-riboflavin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">riboflavin (vitamin B2)<\/a>, and <a href=\"https:\/\/gymbeam.com\/folic-acid-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">folate (vitamin B9)<\/a>, which is essential for red blood cell formation and the proper development of the fetal nervous system during pregnancy. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[15]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Among the minerals, <a href=\"https:\/\/gymbeam.com\/magnesium\" target=\"_blank\" rel=\"noreferrer noopener\">magnesium<\/a>, <a href=\"https:\/\/gymbeam.com\/potassium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">potassium<\/a>, <a href=\"https:\/\/gymbeam.com\/zinc\" target=\"_blank\" rel=\"noreferrer noopener\">zinc<\/a>, <a href=\"https:\/\/gymbeam.com\/copper-bisglycinate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">copper<\/a>, and <a href=\"https:\/\/gymbeam.com\/iron\" target=\"_blank\" rel=\"noreferrer noopener\">iron<\/a> are worth mentioning. However, it should be noted that the absorption of some of them (especially iron and zinc) can be reduced by <strong>antinutrients<\/strong> in legumes, <strong> <\/strong>such as <strong>phytic acid.<\/strong> 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. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10]<\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/IMG_7080_optimized_5000-1124x749.jpeg\" alt=\"Vitamins in legumes \" class=\"wp-image-739117\" title=\"Vitamins in legumes \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/IMG_7080_optimized_5000-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/IMG_7080_optimized_5000-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/IMG_7080_optimized_5000-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/IMG_7080_optimized_5000-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">6. Other Bioactive Substances <\/h3>\n\n\n\n<p>In addition to basic nutrients, legumes also contain various <strong>bioactive substances<\/strong> that give them additional added value. These include, for example: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Polyphenols and flavonoids<\/strong>, 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).  <\/li>\n\n\n\n<li><strong>Isoflavones<\/strong> (especially in soybeans), i.e.,<strong> phytoestrogens,<\/strong> which can help alleviate menopausal symptoms and support bone and heart health.<\/li>\n\n\n\n<li><strong>Saponins<\/strong>, which can contribute to cholesterol reduction and immune support.<\/li>\n\n\n\n<li><strong>Resistant starch<\/strong>, which acts similarly to fibre, ferments in the large intestine and produces short-chain fatty acids beneficial for the gut microbiome.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Average Nutrient Content in Legumes<\/h3>\n\n\n\n<p>The values in the table are averages and may vary for individual types depending on soil quality, processing, etc.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Legume<\/th><th class=\"has-text-align-center\" data-align=\"center\">Energy value<\/th><th class=\"has-text-align-center\" data-align=\"center\">Protein<\/th><th class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/th><th class=\"has-text-align-center\" data-align=\"center\">Fibre<\/th><th class=\"has-text-align-center\" data-align=\"center\">Fats<\/th><th class=\"has-text-align-center\" data-align=\"center\">Iron<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Red kidney beans<\/td><td class=\"has-text-align-center\" data-align=\"center\">337 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">22.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.7 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/mung-beans-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Mung beans<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">347 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.7 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Brown lentils<\/td><td class=\"has-text-align-center\" data-align=\"center\">352 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">52 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.5 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/red-lentils-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Red lentils<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">358 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">52 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7.4 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Chickpeas<\/td><td class=\"has-text-align-center\" data-align=\"center\">378 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">51 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.3 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Soybeans<\/td><td class=\"has-text-align-center\" data-align=\"center\">446<\/td><td class=\"has-text-align-center\" data-align=\"center\">36 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15.7 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Peas<\/td><td class=\"has-text-align-center\" data-align=\"center\">364 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">39 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.7 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/peanuts-unroasted-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Peanuts<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">588 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">19 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">43 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.6 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[16]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_are_Antinutrients\"><\/span>What are Antinutrients?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>When you hear the term \u201cantinutrients,\u201d you might imagine something dangerous to health. But in reality, they are just a natural part of legumes that plants use as <strong>protection against pests.<\/strong> Their disadvantage is that they can make it harder for the body to absorb some nutrients and sometimes cause unpleasant <a href=\"https:\/\/gymbeam.com\/blog\/stomach-bloating-and-how-to-get-rid-of-it\/\" target=\"_blank\" rel=\"noreferrer noopener\">bloating<\/a>.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The great news, however, is that we know how to deal with them. They are certainly not substances that should make you avoid legumes. <strong>Soaking<\/strong> legumes for several hours, <strong>cooking, sprouting<\/strong>, or <strong>fermentation<\/strong> can <strong>significantly reduce their content.<\/strong> This makes them easier to digest, and you will get the maximum of all beneficial substances from them <strong>without bloating.<\/strong>  <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"715\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1370296742-1124x715.jpg\" alt=\"What are antinutrients? \" class=\"wp-image-739134\" title=\"What are antinutrients? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1370296742-1124x715.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1370296742-400x255.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1370296742-1536x978.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1370296742-2048x1303.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Health_Benefits_Do_Legumes_Have\"><\/span>What Health Benefits Do Legumes Have? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>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.  <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"glycaemia\">1. They Help Control Blood Sugar Levels <\/h3>\n\n\n\n<p>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 <strong>460 million people worldwide<\/strong>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Legumes Help Maintain More Stable Blood Sugar Levels for these Reasons:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>They have a <strong>low glycaemic index<\/strong>, so blood sugar rises more slowly after a meal.<\/li>\n\n\n\n<li>They contain <strong>soluble fibre and resistant starch<\/strong>, which slow down the absorption of sugar into the blood.<\/li>\n\n\n\n<li>They provide <strong>polyphenols with antioxidant effects<\/strong>, which support healthy cell function and help reduce oxidative stress. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<p>With legumes in your diet, you can more easily control your blood sugar and related energy fluctuations.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/it_emily_gervasio_032025-1124x751.png\" alt=\"Effect of legumes on blood sugar \" class=\"wp-image-739151\" title=\"Effect of legumes on blood sugar \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/it_emily_gervasio_032025-1124x751.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/it_emily_gervasio_032025-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/it_emily_gervasio_032025-1536x1026.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/it_emily_gervasio_032025.png 1720w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"cardiovascular-health\">2. They Improve Cardiovascular Health <\/h3>\n\n\n\n<p>Cardiovascular diseases are the<strong> most common cause of death worldwide.<\/strong> According to the WHO, they are responsible for more than 17 million deaths annually. Their main risk factors are high <a href=\"https:\/\/gymbeam.com\/blog\/what-causes-high-cholesterol-and-how-can-you-lower-it\/\" target=\"_blank\" rel=\"noreferrer noopener\">LDL cholesterol<\/a> levels and <a href=\"https:\/\/gymbeam.com\/blog\/what-causes-high-blood-pressure-and-how-to-reduce-it\/\" target=\"_blank\" rel=\"noreferrer noopener\">high blood pressure<\/a>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Legumes Can Help Protect the Heart in Several Ways: <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>They contain <strong>soluble fibre<\/strong>, which binds bile acids and reduces cholesterol reabsorption.<\/li>\n\n\n\n<li>They are a source of <strong>saponins<\/strong> and <strong>polyphenols,<\/strong> which also help control cholesterol levels. <\/li>\n\n\n\n<li>They have a low content of saturated fats. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>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 <strong>atherosclerosis<\/strong> (hardening of the arteries) and, consequently, for example, <strong>myocardial infarction<\/strong> or <strong>stroke.<\/strong>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"digestion\">3. They Can Improve Digestion <\/h3>\n\n\n\n<p>Digestive problems such as constipation or bloating affect many of us. It is estimated that up to <strong>15% of people worldwide<\/strong> suffer from chronic constipation, and its incidence <strong>increases with age.<\/strong> One of the main reasons is a <strong>diet poor in fibre.<\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Legumes are a natural source of it, especially <strong>insoluble fibre<\/strong>, which promotes regular bowel movements and facilitates emptying. Therefore, regular consumption can <strong>help prevent constipation<\/strong> and improve <strong>overall digestive quality.<\/strong>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"microbiome\">4. They Also Affect the Gut Microbiome<\/h3>\n\n\n\n<p>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. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Legumes are an Excellent Food for Gut Microflora Because They Contain:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Soluble fibre and resistant starch<\/strong>, which act as prebiotics and nourish beneficial bacteria.<\/li>\n\n\n\n<li><strong>Polyphenols<\/strong>, which have antioxidant and anti-inflammatory effects.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>During the fermentation of fibre, bacteria produce <strong>short-chain fatty acids (SCFAs)<\/strong>, 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.   <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11]<\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1215593861-1124x750.jpg\" alt=\"The effect of legumes on the intestinal microbiome\" class=\"wp-image-739168\" title=\"The effect of legumes on the intestinal microbiome\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1215593861-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1215593861-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1215593861-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1215593861-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"anaemia\">5. They Help Prevent Anaemia<\/h3>\n\n\n\n<p><strong>Iron deficiency anaemia<\/strong> is the most common nutritional disorder &#8211; according to the WHO, it affects approximately <strong>30% of women of childbearing age<\/strong> and <strong>40% of children<\/strong> worldwide. It manifests as fatigue, paleness, poor performance, or frequent infections. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[13]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Legumes Can Contribute to the Prevention of Anaemia Because:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>They contain <a href=\"https:\/\/gymbeam.com\/iron\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>iron<\/strong><\/a> itself<strong>.<\/strong><\/li>\n\n\n\n<li>They are a source of <strong>folate<\/strong>, which is essential for the production of red blood cells. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[12]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Although the iron is <strong>non-heme,<\/strong> meaning it has <strong>lower absorption than heme iron from animal sources,<\/strong> you can manage this. Absorption can be increased by combining with foods containing <a href=\"https:\/\/gymbeam.com\/vitamin-c\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitamin C<\/strong><\/a><strong>,<\/strong> such as bell peppers or berries. You can also enhance it through proper preparation, specifically by soaking, sprouting, or fermenting.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>So if you add fresh vegetables <strong>rich in<\/strong> <a href=\"https:\/\/gymbeam.com\/blog\/vitamin-c-everything-you-need-to-know-about-it-until-its-too-late\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitamin C<\/strong><\/a><span style=\"margin: 0px; padding: 0px;\"> <\/span>to your lentil stew, for example, you&#8217;ll get a larger dose of iron from it and more effectively support your immunity or fight fatigue.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"oxidative-stress\">6. They Have Antioxidant Effects<\/h3>\n\n\n\n<p>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, <strong>oxidative stress<\/strong> occurs. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Legumes are a rich source of antioxidant substances such as <strong>polyphenols, flavonoids, tannins, and saponins<\/strong>. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Are_Legumes_Suitable_for_Weight_Loss\"><\/span>Are Legumes Suitable for Weight Loss? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Even <a href=\"https:\/\/gymbeam.com\/blog\/how-to-lose-weight\/\" target=\"_blank\" rel=\"noreferrer noopener\">weight loss<\/a> and a reduction diet shouldn&#8217;t be about starving and extreme deprivation. The diet should be varied, balanced, and definitely include legumes. In fact, they can quite <strong>facilitate weight loss.<\/strong>   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Thanks to their ability to satiate, they help reduce the amount of calories consumed. Their <strong>protein<\/strong> and <strong>fibre<\/strong> slow down digestion, so hunger doesn&#8217;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.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Including legumes can thus actually support weight loss and also help maintain the achieved results in the long term. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9,10]<\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1326241260-1124x750.jpg\" alt=\"The impact of legumes on weight loss\" class=\"wp-image-739185\" title=\"The impact of legumes on weight loss\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1326241260-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1326241260-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1326241260-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1326241260-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Who_should_not_Eat_Legumes\"><\/span>Who should not Eat Legumes? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Although legumes are among the healthiest foods, there are situations where they can cause difficulties:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Irritable Bowel Syndrome (IBS):<\/strong> legumes contain a higher proportion of fermentable carbohydrates (FODMAPs), which can cause bloating and abdominal pain.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/what-is-gout-how-does-it-develop-and-what-to-eat-on-a-low-purine-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Gout<\/strong><\/a><strong>:<\/strong> some types have more purines, which can increase uric acid levels and worsen symptoms.<\/li>\n\n\n\n<li><strong>Digestive problems and sensitive stomach:<\/strong> for people with weaker digestion, legumes can be difficult to process; it&#8217;s advisable to start with smaller portions, choose easier types (e.g., red lentils), and soak and cook legumes properly. <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Are_Legumes_Suitable_for_Pregnant_Women_and_Children\"><\/span>Are Legumes Suitable for Pregnant Women and Children?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Legumes are an excellent source of nutrients that are particularly important for <a href=\"https:\/\/gymbeam.com\/blog\/nutrition-in-pregnancy-what-to-eat-when-to-lose-weight-and-how-much-is-healthy-to-gain\/\" target=\"_blank\" rel=\"noreferrer noopener\">pregnant women<\/a> and children &#8211; they contain <strong>folate<\/strong> for proper development of the child&#8217;s nervous system, <strong>iron<\/strong> for anaemia prevention, <strong>proteins<\/strong> for growth, and <strong>fibre,<\/strong> which helps prevent constipation during pregnancy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For children, it&#8217;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. <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1156905122-1124x749.jpg\" alt=\"Are legumes suitable for children and pregnant women? \" class=\"wp-image-739206\" title=\"Are legumes suitable for children and pregnant women? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1156905122-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1156905122-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1156905122-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1156905122-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Should_You_Remember\"><\/span>What Should You Remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Perhaps it&#8217;s time to give legumes a chance, even if you&#8217;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 <strong>protein, fibre, vitamins, minerals,<\/strong> and <strong>antioxidants.<\/strong> Thanks to this, they then support the health of the <strong>heart, intestines<\/strong> and also help with <strong>weight loss.<\/strong>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Moreover, they are <strong>accessible<\/strong> and <strong>affordable,<\/strong> which will certainly please your wallet as well. Include them in your diet and gain another partner on your journey to better health.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you found this article useful, share it among your friends and acquaintances. And wait for the next part, where we&#8217;ll look at individual types of legumes and their use in the kitchen. <\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/legumes\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tLegumes\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGrains and cereals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Legumes are often neglected, which is a great pity. They are rich in fibre, protein, and a variety of vitamins and minerals. Thanks to their unique composition, they also stand out for their health benefits. This article will tell you what these benefits are and whether it is good to eat legumes even if you want to lose weight.    <\/p>\n","protected":false},"author":156,"featured_media":739067,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[6665,7583,7631,7349,6269],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-739546","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-eating-plan","9":"tag-fibre","10":"tag-healthy-lifestyle","11":"tag-nutrition","12":"tag-protein-2","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Cheapest Source of Protein? 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They support heart health, the microbiome, and are also great for weight loss.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/the-cheapest-source-of-protein-legumes-their-health-benefits-and-how-they-help-with-weight-loss\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2025-09-03T15:16:10+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-09-03T15:16:34+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/Strukoviny-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/the-cheapest-source-of-protein-legumes-their-health-benefits-and-how-they-help-with-weight-loss\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/the-cheapest-source-of-protein-legumes-their-health-benefits-and-how-they-help-with-weight-loss\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"The Cheapest Source of Protein? 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