the benefits of eating BEANS AND LEGUMES

Importance of well balance diet:

All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

By eating BEANS AND LEGUMES you will have the following benefits.


Typical serving size:

½ cup fresh, dried or canned (2
6 oz or 75 g)


  • Nutrient absorption
  • Gout
  • Favism


  • Drug interaction
  • Flatulence


  • Heart disease
  • High cholesterol
  • Cancer
  • Diabetes
  • Weight gain
    The 13,000 varieties of legumes that are grown worldwide all produce seed-bearing pods and have nodules on their roots
    Otherwise, the members of this plant family differ greatly: Some are low- growing plants (bush beans, lentils, and soybeans) or vines (many peas and beans); others are trees (carob) or shrubs (mesquite)
    Although peanuts are often classified as nuts, they are actually legumes
    All beans are a subset of legumes (also called pulses)
    Beans come in two main varieties: pod or shelled
    Pod beans, such as green beans, French beans, pole, and snap beans, are served fresh or canned in their pod
    Shelled beans such as chickpeas, lentils, and kidney, black, navy, and pinto beans are usually sold dried or canned


    Drink and exercise As you include more beans in to your meals, be sure to drink enough fluids and exercise regularly
    Otherwise, your gastrointestinal system may not be able to handle the increased dietary fiber
    Beans and legumes are nutritional powerhouses, high in protein, fiber, B vitamins, iron, potassium, and other minerals, while low in fat

    Health Benefits

    Prevents heart disease
    Legumes contain a range of important disease-fighting phytochemicals, including isoflavones, which are protective against heart disease
    Additionally, beans and legumes provide large amounts of fiber, including the soluble type that is important in controlling blood cholesterol levels
    Studies have shown that people who eat more legumes have a lower risk of heart disease
    Lowers cholesterol
    Studies find that about 10 g of soluble fiber a day—the amount of ½ cup to 1½ cups of navy beans—reduces LDL cholesterol by about 10%
    Legumes and beans contain saponins, which help lower cholesterol, and phytosterols, which have anticancer and cholesterol- lowering properties
    Fights cancer
    Beans contain a wide range of plant chemicals, including isoflavones and phytosterols, which are associated with reduced cancer risk
    Helps manage diabetes
    Legumes and beans are also good for diabetes because their balance of complex carbohydrates and protein provides a slow, steady source of glucose instead of the sudden surge that can occur after eating simple carbohydrates
    Aids weight loss
    If you are trying to lose weight, a serving of legumes will help you to feel full more quickly
    The rich fiber content fills your stomach and causes a slower rise in blood sugar, staving off hunger for longer and giving you a steady supply of energy

    Health Risks

    Absorption of vitamins
    Soybeans, for example, contain substances that interfere with the absorption of beta-carotene and vitamins B12 and D
    Heating and cooking inactivates most of these substances, but to compensate for vitamin loss, balance legume consumption with ample fresh fruits and yellow or dark green vegetables (for beta-carotene), lean meat or other animal products (for vitamin B12), and cooked greens, wheat germ, fortified cereals, seeds, nuts, and poultry (for vitamin E)
    Old School Legumes must be eaten at the same time as grains to get a “complete” protein
    New Wisdom Have a mix of amino acids throughout the day and this won't be necessary
  • Gout:People with gout are often advised to forgo dried peas and beans, lentils, and other legumes because of their high purine content
    In susceptible people, purines increase levels of uric acid and can precipitate a gout attack
    22% lower risk of obesity is associated with eating beans
    Some people of Mediterranean or Asian descent carry a gene that makes them susceptible to favism, a severe type of anemia contracted from eating fava beans
    Anyone with a family history of this disease should avoid these beans


    Some legumes, especially peanuts, trigger an allergic reaction or migraine headaches in susceptible people
    In such cases, the offending foods should be eliminated from the diet
    Dried beans, lentils, and peas are notorious for causing intestinal gas and flatulence
    While not really a health risk, this can certainly be uncomfortable or embarassing! The method of preparation can help reduce gas production
    Change the water several times during the soaking and cooking process
    Always rinse canned beans and chickpeas; combining cooked legumes with an acidic food may reduce gas production
    Some herbs, especially lemon balm, fennel, and caraway, can help to prevent flatulence


    If you take a monoamine oxidase (MAO) inhibitor to treat depression, you should avoid fava beans; the combination can raise blood pressure


  • Add cooked lentils to a spinach salad with warm bacon dressing
  • Add steamed green beans to penne pasta with pesto sauce
  • Roast chickpeas, lightly oiled and dusted with Cajun seasoning, in a preheated 375°F oven
  • Combine cooked black beans with quinoa for a protein-packed vegetarian meal

    Buying Tips

  • When buying fresh beans, such as fava, look for unblemished pods that are plump and smooth
    If you can see the fresh bean shapes within the pod, they’re overgrown and likely tougher
    Avoid fresh beans with mushy tips or with white mold
  • When buying dried beans, look for beans that are not cracked or chipped
    This indicates age
  • When buying canned beans, look for beans that have no added salt and check the sell-by date


    When planning meals with beans, here’s how to judge the amount of beans you’ll need:
  • 15-oz can of beans = 1½ cups cooked beans, drained
  • 1 lb dry beans = 6 cup cooked beans, drained
  • 1 lb dry beans = 2 cup dry beans
  • 1 cup dry beans = 3 cup cooked beans, drained

    Storing Tips

  • Wash fresh beans before storing to retain moisture
    Leave the ends of fresh beans on until you’re ready to cook
    Fresh beans can be stored in a refrigerator for up to 5 days
  • Store dried beans in the bag in a cool, dry place
    If dried beans are hermetically sealed, they can be stored for up to 10 years
  • Before you soak dried beans, be sure to pick through them and discard any that are discolored or shriveled
    Also pick out any foreign matter
    Rinse well
  • After cooking dried beans, use them as quickly as possible, as they spoil easily