Legumes can be a great addition to your vegan diet, as they are found to provide many benefits for humans. They have an impressive nutrient profile and are found to help with controlling the risk of different health conditions. Hence, including them in your vegan meal plans can be beneficial for you in a multitude of ways.
The following are some of the important benefits you can have from legumes:
Rich In Protein And Fiber
Legumes are a good source of protein and fiber. Protein is especially important when following vegan diets, as it can help to produce energy. Additionally, fiber is important for maintaining gut health and preventing different digestive disorders.
In addition to high amounts of fiber and protein, legumes can also provide a wide array of other nutrients including iron, magnesium, folate potassium, zinc, copper, phosphorous, manganese, and vitamins B1, B3, B5, and B6.
Legumes are incredibly nutritious and they are very cheap too. Hence, they are a wonderful option to add to your plant-based diet plans.
Rich In Various Healthy Fibers
Legumes are particularly high in different healthy fibers including soluble fibers and resistant starch. Both of these fibers pass through your stomach and small intestine undigested and when they reach the colon, these fibers will feed the friendly gut bacteria.
These fibers are found to reduce the chance of colon cancer and they may help with controlling blood sugar levels. Additionally, they can help you feel fuller thereby preventing overeating.
Other Health Benefits Of Legumes
Legumes can also provide a lot of other health benefits. They might reduce the chance of heart diseases and control cholesterol levels.
Regular consumption of legumes is found to reduce triglycerides and blood pressure. Additionally, the high fiber content can make you feel fuller thereby reducing the food intake. This can help with controlling body weight in the long-term.
Best Legumes To Include In Your Diet
There is a wide range of options available for you when it comes to legumes. Some of them are listed below:
- Kidney beans
- Black beans
- Pinto beans
- Navy beans
All these legumes vary in the nutrients they contain and the health benefits they provide. They also vary in their taste, appearance, and uses. Therefore, it will be possible for you to choose different legumes based on your likes.
However, legumes also contain antinutrients which might prevent the absorption of important nutrients present in them. But soaking, boiling, and sprouting them can help to reduce the levels of these compounds thereby facilitating the better absorption of nutrients.