The old children’s rhyme was right: beans are good for your heart. So are lentils and other nutritious legumes, which are great sources of vegetarian protein and high-quality carbohydrates.
Beans, lentils and other nutritious legumes are the best sources of lean vegetarian protein. Legumes are made up of high-quality carbohydrates that are rich in vitamins, minerals, and fiber. They tend to be notably high in soluble fiber, folate, magnesium, iron, and potassium. These heart-healthy nutrients help lower cholesterol, triglycerides, and blood pressure, and they can reduce your risk of coronary artery disease, diabetes, and osteoporosis. Soluble fiber, in particular, keeps you feeling fuller for longer, so it’s a good tool for weight loss. Many studies suggest that folate can improve mood and memory. Magnesium prevents migraine headaches and works with potassium to help lower high blood pressure.
Some legumes contain additional nutrients, such as zinc or vitamin B6. Zinc is a mineral that contributes to tissue growth and repair; it helps keep your skin and hair healthy. This mineral is also found in the retina of the eye, where it helps fend off macular degeneration. Vitamin B6 protects against age-related memory decline and also maintains healthy hair.
Beans and other legumes offer many health benefits, but some people with Irritable Bowel Syndrome are especially sensitive to the fiber in legumes, and experience discomfort after eating them. So if you suffer from IBS and they’re problematic, you’ll want to limit them in your diet.
Most beans are high in soluble fiber, folate, magnesium, potassium, and protein. Common varieties of beans include black beans, kidney beans, lima beans, navy beans, pinto beans, white beans, soybeans (edamame), and garbanzo beans (chickpeas).
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