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Why should you eat legumes?

Why should you eat legumes? What are their values?
Green beans
Broad bean

Why should you eat legumes? What are their values?

Legumes are a group of plants from the legume family, which are characterized by the fact that their seeds develop in pods. Legumes include:

  • beans (e.g. white, red, black, asparagus),
  • peas (e.g. green, shelled, sugar peas);
  • lentils,
  • string beans,
  • broad bean

Legumes are a valuable source of vegetable protein, carbohydrates, fiber, vitamins (e.g. vitamin C, B vitamins) and minerals (e.g. iron, calcium, magnesium). They also contain phytochemicals that have antioxidant and anti-inflammatory effects.

Regular consumption of legumes can help reduce the risk of cardiovascular disease, type 2 diabetes, and this.


Beans are a rich source of vegetable protein, fiber, vitamin B, folic acid, iron, magnesium and potassium. Here are some important properties of beans:

  • Supports heart health – beans contain a lot of soluble fiber, which lowers cholesterol and prevents heart disease;
  • Controls Blood Sugar – Beans are a low glycemic index carbohydrate, which means they don’t cause blood sugar spikes. Therefore, it is recommended for people with diabetes;
  • Supports Digestion – beans are rich in fiber, which helps regulate bowel movements and prevents constipation;
  • Supports weight loss – beans are low in calories and rich in protein, which helps to keep the feeling of satiety for a long time and reduce appetite;
  • Supports bone health – beans are rich in magnesium and calcium, which is important for bone health and prevents the disease osteoporosis;
  • Relieves Inflammation – Beans contain flavonoids that have anti-inflammatory properties and help treat inflammation in the body;
  • Supports immunity – beans are a source of many important vitamins and minerals that help strengthen the body’s immune system and protect against diseases.

In conclusion, beans are a very healthy and useful food product that is worth including in your diet.


Peas are legumes rich in many valuable nutrients. Here are some of the properties of peas:

  • Rich in protein – pea is a rich source of vegetable protein, which makes it an ideal dietary ingredient for vegetarians and vegans;
  • Fiber – peas are also rich in fiber, which helps maintain proper functioning of the digestive system and prevents constipation;
  • Low glycemic index – peas have a low glycemic index. Therefore, it does not raise blood sugar levels as quickly as products with a high glycemic index;
  • Vitamins and minerals – peas contain many vitamins and minerals, such as vitamin C, vitamin K, vitamin B6, iron and copper;
  • Antioxidants – peas also contain antioxidants such as flavonoids and carotenoids that help fight free radicals and prevent chronic disease;
  • Digestive support – peas contain digestive enzymes that help in the digestion of proteins and carbohydrates. This helps in relieving symptoms associated with intestinal diseases;
  • Reducing the risk of heart disease – peas can help reduce the risk of heart disease because they contain a small amount of fat. The fiber present in it can help in lowering the level of cholesterol in the blood.


Lentils are a rich source of vegetable protein and nutrients such as fiber, iron, copper, phosphorus, vitamin B6 and folic acid. Here are some health benefits of lentils:

  • Healthy heart – contains fiber that helps regulate blood cholesterol levels and prevents heart disease;
  • Diabetes control – has a low glycemic index, which means it causes slower and more stable rises in blood sugar when consumed, which is beneficial for people with diabetes;
  • Anti-cancer – lentils are rich in antioxidants that help fight free radicals in the body and may help prevent cancer;
  • Relieving constipation – it is rich in fiber, which improves intestinal peristalsis and helps prevent constipation;
  • Healthy skin – it is rich in vitamin B6, which helps in the production of collagen, which can help maintain healthy skin;
  • Digestive support – lentils are easily digestible and high in fiber, which helps regulate digestion;
  • Growth support – is rich in nutrients such as protein, iron and folic acid, which are essential for the growth and development of the body.

Green Beans

Green beans are a vegetable plant that is rich in many nutrients and has many beneficial properties for health. Below are some of the most important properties of green beans:

  • High fiber content – contains a significant amount of fiber, which has a beneficial effect on digestion and prevents constipation;
  • Source of vitamins and minerals – it is rich in vitamin C, vitamin K and folates, as well as minerals such as iron, magnesium and potassium;
  • Supports blood sugar control – contains natural compounds that help regulate blood sugar levels. This is beneficial for people with diabetes;
  • It has a beneficial effect on the immune system – vitamin C, present in green beans, is known for its antioxidant properties that help strengthen the immune system;
  • It supports the maintenance of normal body weight – it is low in calories and at the same time rich in fiber and water, which affects the feeling of satiety and has a positive effect on metabolism;
  • Improves the functioning of the digestive system – thanks to the presence of fiber, green beans help maintain a healthy digestive system and improve digestion.

It is worth noting that green beans, like many other vegetables, can introduce bloating and gas, especially in people with sensitive stomach. Therefore, it is worth introducing it to your diet gradually and monitoring your health.

Broad bean

Broad bean is a legume with numerous nutritional and health properties. Below are some of them:

  • Protein source – is one of the best sources of vegetable protein. There are about 9 g of protein in 100 g of broad beans;
  • High in fiber – it is rich in fiber, which helps maintain proper bowel function and prevents constipation;
  • Contains vitamins – is a good source of vitamin C, vitamin K and folic acid;
  • Contains minerals – contains many valuable minerals such as iron, magnesium, phosphorus and copper;
  • It has a low glycemic index – it has a low glycemic index, which means that it does not cause a sharp increase in blood sugar levels after consumption;
  • May help regulate blood sugar levels – due to its low carbohydrate and fiber content, broad beans can help regulate blood sugar levels;
  • May help with weight loss – Given its fiber content, broad beans may help with weight loss by increasing satiety and reducing appetite.

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