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What are the health benefits of legumes?

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Legumes are loaded with health benefits. They're very low in fat, have zero cholesterol, and have the same amount of calcium as a glass of milk. They also have:

Studies show legumes can:

  • Lysine, an essential amino acid
  • Powerful antioxidants called polyphenols
  • Resistant starch, which, along with high fiber content helps keep your blood sugar levels low
  • Guard against type 2 diabetes
  • Improve glycemic and lipid control for people with diabetes
  • Lower blood pressure and cholesterol
  • Help control weight
  • Lower risk of heart disease

From: Health Benefits of Legumes WebMD Medical Reference

SOURCES:

Grains & Legumes Nutrition Council: “Types of Legumes,” “Beans, Legumes and Flatulence.”

Mayo Clinic: “Nutrition and Healthy Eating: Beans and Other Legumes: Cooking Tips.”

USDA: “Legumes, Black Beans.”

Hamilton College: “Classification and Botanical Description of Legumes.”

Harvard Women’s Health Watch: “Legumes: A Quick and Easy Switch to Improve Your Diet.”

American Pulse Association: “What are Pulses.”

Center for Young Women’s Health: “Legumes.”

Clinical Diabetes : “Legumes: Health Benefits and Culinary Approaches to Increase Intake.”

Saskatchewan Pulse Growers: “About Lentils.”

The American Journal of Clinical Nutrition : “Nutritional and Health Benefits of Dried Beans.”

Harvard T.H. Chan School of Public Health: “The Nutrition Source: Lectins.”

The Bean Institute: “Storing Dried Beans.”

Reviewed by Neha Pathak on August 26, 2019

SOURCES:

Grains & Legumes Nutrition Council: “Types of Legumes,” “Beans, Legumes and Flatulence.”

Mayo Clinic: “Nutrition and Healthy Eating: Beans and Other Legumes: Cooking Tips.”

USDA: “Legumes, Black Beans.”

Hamilton College: “Classification and Botanical Description of Legumes.”

Harvard Women’s Health Watch: “Legumes: A Quick and Easy Switch to Improve Your Diet.”

American Pulse Association: “What are Pulses.”

Center for Young Women’s Health: “Legumes.”

Clinical Diabetes : “Legumes: Health Benefits and Culinary Approaches to Increase Intake.”

Saskatchewan Pulse Growers: “About Lentils.”

The American Journal of Clinical Nutrition : “Nutritional and Health Benefits of Dried Beans.”

Harvard T.H. Chan School of Public Health: “The Nutrition Source: Lectins.”

The Bean Institute: “Storing Dried Beans.”

Reviewed by Neha Pathak on August 26, 2019

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