The 8 Healthiest Beans and Legumes You Can Eat

Beans and legumes are the fruits or seeds of a family of plants called Fabaceae. They are commonly eaten around the world and are a rich source of fiber and B vitamins.

They are also a great replacement for meat as a source of vegetarian protein.

They are excellent sources of dietary fiber, protein, B vitamins and many other important vitamins and minerals. There is good evidence that they can help reduce blood sugar, improve cholesterol levels and help maintain a healthy gut.
Not only that, but eating more beans and legumes as a source of protein instead of meat is environmentally friendly.
Add them to soups, stews and salads, or just eat them on their own for a nutritious vegetarian meal. Lets review them in details in the posts coming up this week.

1. Chickpeas

Also known as garbanzo beans, chickpeas are a great source of fiber and protein.

Many scientific studies have shown that beans and legumes such as chickpeas can help reduce weight, risk factors for heart disease and potentially even the risk of cancer, especially when they replace red meat in the diet.

One cup (164 grams) of cooked chickpeas contains roughly:

• Calories: 269
• Protein: 14.5 grams
• Fiber: 12.5 grams
• Folate (vitamin B9): 71% of the RDI
• Manganese: 84% of the RDI
• Copper: 29% of the RDI
• Iron: 26% of the RDI

Chickpeas are particularly beneficial at reducing blood sugar and increasing insulin sensitivity when compared with other high-carb foods.

In a study of 19 women, those who ate a meal containing 1.7 ounces (50 grams) of chickpeas had significantly lower blood sugar and insulin levels than those who ate the same amount of white bread or other wheat-containing foods.

Similarly, another study of 45 people showed that eating 26 ounces (728 grams) of chickpeas per week for 12 weeks significantly reduced insulin levels.

Eating chickpeas may also improve blood cholesterol levels.

A number of studies have shown that chickpeas can reduce both total cholesterol and “bad” low-density-lipoprotein (LDL) cholesterol, which are risk factors for heart disease.

Your gut and the beneficial bacteria within it play an important role in many aspects of your health, so eating foods that contain gut-friendly fiber is extremely beneficial.

A number of studies have shown that diets containing chickpeas may also help improve bowel function and reduce the number of bad bacteria in the intestines .

SUMMARYChickpeas are a great source of fiber and folate, and they’re also low in calories. They can help reduce blood sugar, decrease blood cholesterol and improve gut health.

Source:   Click   by Brianna Elliott