Health Benefits of Beans and Lentils

Beans, lentils and other nutritious legumes are the best sources of lean vegetarian protein. Legumes are made up of high-quality carbohydrates that are rich in vitamins, minerals, and fiber. They tend to be notably high in soluble fiber, folate, magnesium, iron, and potassium. These heart-healthy nutrients help lower cholesterol, triglycerides, and blood pressure, and they can reduce your risk of coronary artery disease, diabetes, and osteoporosis. Soluble fiber, in particular, keeps you feeling fuller for longer, so it’s a good tool for weight loss. Many studies suggest that folate can improve mood and memory. Magnesium prevents migraine headaches and works with potassium to help lower high blood pressure.

Some legumes contain additional nutrients, such as zinc or vitamin B6. Zinc is a mineral that contributes to tissue growth and repair; it helps keep your skin and hair healthy. This mineral is also found in the retina of the eye, where it helps fend off macular degeneration. Vitamin B6 protects against age-related memory decline and also maintains healthy hair.

Health Benefits of Beans and Lentils

Control high blood pressure

A recent Australian study found that dietary protein and soluble fiber help prevent hypertension and improve control of it. The researchers suggested legumes as a way to increase both nutrients in your daily diet.

(read: Juice to lower your blood sugar)

Heart Health

Several studies have shown that eating high fiber foods like lentils reduces your risk of heart disease. Lentils are also a great source of folate and magnesium, which are big contributors to heart health. Folate lowers your homocysteine levels, a serious risk factor for heart disease. Magnesium improves blood flow, oxygen and nutrients throughout the body. Low levels of magnesium have been directly associated with heart disease, so eating lentils will keep your heart happy!

 Weight Loss

Although lentils include all these beneficial nutrients like fiber, protein, minerals and vitamins, they are still low in calories and contain virtually no fat. One cup of cooked lentils only contains about 230 calories, but still leaves you feeling full and satisfied.

(Read: Grapes- Natural fruit weight loss)

Lower cancer risk

In a review of dietary data from 90,630 women age 26 to 46, scientists at the Harvard School of Public Health found that those who ate beans and lentils at least twice a week had a 25 percent lower risk of breast cancer than women who ate them just once a month.

Digestive Health

Insoluble dietary fiber found in lentils helps prevent constipation and other digestive disorders like irritable bowel syndrome and diverticulosis. 

Lower Cholesterol 

Lentils help to reduce blood cholesterol since it contains high levels of soluble fiber. Lowering your cholesterol levels reduces your risk of heart disease and stroke by keeping your arteries clean.