Benefits of Legumes You Didn’t Know About

April 11, 2019
Legumes are very nutritious and affordable, but they aren't very popular. Why? Discover their amazing qualities and how they benefit your health.

Legumes are not only very nutritious and affordable, but they provide you with a large amount of healthy protein. They are also rich in fiber, vitamins, and minerals. Keep reading to find out more about the numerous health benefits of legumes below.

Despite the fact that legumes are often said to lead to weight gain or cause poor digestion, that’s not at all true. In this article, we will explain all of their benefits, as well as who they are especially recommended for, and some tips to help you eat and digest them properly.


Amazing Benefits of Legumes

Legumes are very nutritious and rich in carbohydrates, which is why they give you a lot of energy. Plus, they are a very satisfying food that is highly recommended for healthy weight loss diets.

You might also like: Lose Weight without Dieting: Seven Helpful Changes

Also, legumes are rich in protein, which are essential in periods of growth, for athletes, pregnant women, etc. They don’t contain as much protein as foods from animal sources, but they are much more assimilable and healthy. This is why they are especially recommended for people who want to go vegan.

Even if it sounds hard to believe, legumes have a high amount of fiber. As you know, fiber is necessary for fighting constipation and regulating sugar and cholesterol levels in the blood.

If you want to increase your consumption of vitamins and minerals, legumes are the way to go. They are rich in minerals like iron, calcium, phosphorus, magnesium, iodine, and potassium. Also, they contain vitamins like those from group B, which help regulate the central nervous system and prevent periods of stress, anxiety, or depression.

Discover more: Foods that People with Anxiety Should Eat

Legumes eliminate excess fluids from the body and reduce the risk of contracting coronary diseases. Plus, they are extremely affordable and traditional. Many traditional cuisines include legumes in their most delicious dishes.


Thanks to their excellent nutritional values, you should eat legumes three times a week. If you follow a vegan or vegetarian diet, then you can increase your consumption.

People who have uric acid or a tendency to suffer from gout attacks should control their consumption of legumes or consult their doctor beforehand.

  • Polak, R.; Phillips, E.; Campbell, A. (2015) Legumes: Health Benefits and Culinary Approaches to Increase Intake. Clinical Diabetes. Volume 33, Issue 4. Pp. 198-205
  • Messina, V. (2014) Nutritional and health benefits of dried beans. The American Journal of Clinical Nutrition. Volume 100, Issue 1. Pp. 437S–442S
  • Trinidad, T.; Mallillin, A.: Loyola, A. (2009) The potential health benefits of legumes as a good source of dietary fiber. British Journal of Nutrition. Volume 103, Issue 4. Pp. 569-574
  • Shi, J.; Arunasalam, K.; Yeung, D. (2004) Saponins from Edible Legumes: Chemistry, Processing, and Health Benefits. Journal of Medicinal Food. Volume 7, Issue 1.