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Commonly eaten worldwide, beans and legumes are rich sources of fiber, essential vitamins and minerals, and plant-based protein.

Beans and legumes are the fruits or seeds of a family of plants called Fabaceae.

They’re great sources of fiber and vegetarian protein. You can incorporate beans into soups, tacos, salads, and other recipes.

Beans and legumes have several health benefits. Eating more of them may help reduce cholesterol, decrease blood sugar levels, and increase healthy gut bacteria.

Here are nine of the healthiest beans and legumes you can eat — and why they’re good for you.

1. Chickpeas

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

One cup (164 grams) of cooked chickpeas contains:

  • Calories: 269
  • Protein: 14.5 grams
  • Fat: 4.25 grams
  • Carbohydrates: 45 grams
  • Fiber: 12.5 grams
  • Folate (vitamin B9): 71% of the Daily Value (DV)
  • Copper: 64% of the DV
  • Manganese: 73% of the DV
  • Iron: 26% of the DV

Many scientific studies show that beans and legumes, such as chickpeas and hummus — which is primarily made from chickpeas — may provide various health benefits.

Chickpeas are particularly beneficial for reducing post-meal blood sugar and increasing insulin sensitivity compared to other high carb foods.

2. Lentils

Lentils are a great source of vegetarian protein and can be a good addition to soups and stews.

One cup (198 grams) of cooked lentils contains:

  • Calories: 230
  • Protein: 17.9 grams
  • Fat: 0.752 gram
  • Carbs: 39.8 grams
  • Fiber: 15.6 grams
  • Thiamine (vitamin B1): 30% of the DV
  • Folate (vitamin B9): 90% of the DV
  • Copper: 55% of the DV
  • Iron: 37% of the DV
  • Zinc: 23% of the DV

Lentils are one of the most iron-rich legumes. Iron is a trace mineral that your body needs to make hemoglobin, a protein in the blood that transfers oxygen.

Adding lentils to meals to boost iron intake may be especially helpful for vegans and vegetarians since they may be at an increased risk of iron deficiency anemia.

Lentils can also help reduce blood sugar.

3. Peas

Peas are also a type of legume. One cup (160 grams) of cooked green peas contains:

  • Calories: 134
  • Protein: 8.58 grams
  • Fat: 0.35 gram
  • Carbs: 25 grams
  • Fiber: 8.8 grams
  • Thiamine (vitamin B1): 35% of the DV
  • Folate (vitamin B9): 25% of the DV
  • Manganese: 37% of the DV
  • Vitamin K: 35% of the DV

Peas’ high-quality protein, fiber, micronutrients, and antioxidant compounds contribute to health benefits like nourishing good gut bacteria and maintaining healthy blood sugar levels.

Peas are a particularly good source of vitamin K, a fat-soluble vitamin necessary for proper blood clotting and bone health.

They are also fairly high in protein. Much research has shown that pea protein, often added to foods or used as a supplement, may have benefits.

Pea protein may help increase muscle size and strength when combined with high intensity interval training.

Muscle gains associated with pea protein were comparable to those from whey protein.

It may benefit heart health, including lower blood pressure.

However, keep in mind that it’s not necessary to eat pea protein supplements to reap these benefits. Peas, on their own, provide plenty of essential nutrients.

4. Kidney beans

One cup (177 grams) of cooked kidney beans contains:

Kidney beans are one of the most commonly consumed beans.

  • Calories: 225
  • Protein: 15.3 grams
  • Fat: 0.885 gram
  • Carbs: 40.4 grams
  • Fiber: 13.1 grams
  • Thiamine (vitamin B1): 24% of the DV
  • Folate (vitamin B9): 58% of the DV
  • Copper: 48% of the DV
  • Manganese: 37% of the DV
  • Iron: 29% of the DV

Foods high in fiber, such as kidney beans, can help slow the absorption of sugar into the blood and reduce blood sugar levels.

Eating kidney beans may also help reduce risk factors for heart disease, such as high blood pressure.

5. Black beans

Like many other beans, black beans are a great source of fiber, protein, and folate. They are a staple food in Central and South America and the Caribbean.

One cup (172 grams) of cooked black beans contains:

  • Calories:227
  • Protein: 15.2 grams
  • Fat: 0.929 grams
  • Carbs: 40.8 grams
  • Fiber: 15 grams
  • Thiamine (vitamin B1): 35% of the DV
  • Folate (vitamin B9): 64% of the DV
  • Iron: 20% of the DV
  • Magnesium: 29% of the DV
  • Manganese: 33% of the DV

In addition to being packed with nutrients, black beans may positively affect gut bacteria.

Black beans may also help with blood sugar management due to their lower glycemic index compared to many other high-carbohydrate foods. This means they cause a smaller rise in blood sugar after a meal.

6. Soybeans

Soybeans are commonly consumed in Asia in several different forms, including tofu.

One cup (172 grams) of cooked soybeans contains:

  • Calories:296
  • Protein: 31.3 grams
  • Fat: 15.4 grams
  • Carbs: 14.4 grams
  • Fiber: 10.3 grams
  • Riboflavin (vitamin B2): 38% of the DV
  • Folate (vitamin B9): 23% of the DV
  • Vitamin K: 28% of the DV
  • Iron: 49% of the DV
  • Manganese: 62% of the DV
  • Phosphorus: 34% of the DV

In addition to these nutrients, soybeans contain high levels of antioxidants called isoflavones, which are responsible for many health benefits.

Evidence suggests that consuming soybeans and their isoflavones is associated with reduced cancer risk.

However, many of these studies are observational, meaning the participants’ diets weren’t controlled so that other factors could affect the risk of cancer.

7. Pinto beans

Pinto beans are common in Mexico. You can eat them as whole beans or mashed and fried.

One cup (171 grams) of cooked pinto beans contains:

  • Calories:245
  • Protein: 15.4 grams
  • Fat: 1.11 grams
  • Carbs: 44.8 grams
  • Fiber: 15.4 grams
  • Thiamine (vitamin B1): 28% of the DV
  • Folate (vitamin B9): 74% of the DV
  • Copper: 42% of the DV
  • Manganese: 34% of the DV

As a fiber-rich food, pinto beans may promote a healthy gut.

8. Navy beans

Navy beans, also known as haricot beans, are a great source of fiber, B vitamins, and other minerals.

One cup (182 grams) of cooked navy beans contains:

  • Calories:255
  • Protein: 15 grams
  • Fat: 1.13 grams
  • Carbs: 47.3 grams
  • Fiber: 19.1 grams
  • Folate (vitamin B9): 64% of the DV
  • Thiamine (vitamin B1): 36% of the DV
  • Iron: 24% of the DV
  • Magnesium: 23% of the DV
  • Manganese: 42% of the DV

Navy beans appear to help reduce symptoms of metabolic syndrome, likely due to their high fiber content.

9. Peanuts

Interestingly, peanuts are legumes rather than nuts. They offer a good source of monounsaturated fats, polyunsaturated fats, protein, and B vitamins.

One half-cup (73 grams) of raw peanuts contains:

  • Calories:414
  • Protein: 18.9 grams
  • Fat: 35.9 grams
  • Carbs: 11.75 grams
  • Fiber: 6.2 grams
  • Thiamine (vitamin B1):39% of the DV
  • Niacin (vitamin B3): 55% of the DV
  • Folate (vitamin B9): 44% of the DV
  • Vitamin E: 41% of the DV
  • Iron: 19% of the DV
  • Magnesium: 29% of the DV
  • Manganese: 61% of the DV

Due to their high content of monounsaturated fats, peanuts have several health benefits, especially if they replace other diet components.

Reference: healthline.com