Whenever we talk about protein-rich vegetarian food, beans and legumes are the top two names that come to our mind. Not only protein, they are loaded with other vital nutrients such as fibre, vitamins, iron, folate, potassium etc. Legumes are similar to meat in nutrients except in terms of iron content. They cost very little but have plenty of options along with so many delicious ways to cook. The main difference between beans and legumes is that a legume is an umbrella that includes beans and the seeds collected from different plants are called beans.
1. Chickpeas
Chickpeas are packed with nutrients like fibre and protein. They are also low in calories and help in keeping you full for a longer duration. Including them in your diet helps in reducing blood sugar, weight-loss and improving gut health. As they are rich in fibre, they are also good for the digestive system.
2. Lentils
These members of the legume family are the main source of protein in most veg Indian meals and provide one with fibre and numerous minerals. Inclusion of lentils in the diet is essential as they support the digestive system, help in keeping the heart healthy by managing blood sugar and protects one from chronic disease such as diabetes and obesity.
3. Peas
Apart from being loaded with vitamins (A, B, C, E) and other nutrients, peas help in building immunity and reducing inflammation. And just like lentils, they also reduce the risk of chronic conditions including diabetes, heart disease and arthritis.
4. Kidney Beans
They are one of the healthiest types of beans with lots of protein, vitamins, iron and fibre. Consuming kidney beans is considered beneficial for maintaining blood sugar and also supports weight-loss. Along with being delicious, their protein content is said to be equivalent to vegetables. They have long-term health benefits and are an excellent substitute for meat products.
5. Black Beans
Also known as turtle beans, they have a hard shell-like appearance. Along with being rich in protein, fibre and vitamins like other beans, black beans are known for strengthening bones. They are naturally low in sodium that helps in lowering blood pressure, managing diabetes and protecting against heart diseases. And due to their fibre content, they are also helpful in digestion and weight-loss.
6. Soyabeans
They are called the powerhouse of health benefits. This is one of those legumes species that are one of the most widely consumed foods in the world. Most people who follow vegetarian diet often consume soyabean for protein. They are also rich in saturated fats, fibre, antioxidants and other essential nutrients that are required by the body. They improve blood circulation, manage diabetes, promote healthy digestion and improve bone health.
7. Peanuts
Being rich in vitamins and minerals, they help in lowering the cholesterol level that is important for keeping the heart healthy. According to WebMD, they also help in stopping the formation of small blood clots, the reason behind heart attacks or stroke. Rich in protein and low in calories, peanuts can make you feel full for a longer.
With so many health benefits, legumes and beans are also super delicious. They can be consumed as meals as well as snacks and there are numerous recipes available which can be tried at home.
