Table of ContentsView AllTable of ContentsTypes of LegumesHealth Benefits of LegumesNutrition FactsDownsides to Eating LegumesWho Should Avoid Legumes?
Table of ContentsView All
View All
Table of Contents
Types of Legumes
Health Benefits of Legumes
Nutrition Facts
Downsides to Eating Legumes
Who Should Avoid Legumes?
Legumes are a group of plants in theFabaceaefamily, which includes beans, lentils, peanuts,peas, andsoybeans. Legumes are a good source of protein, fiber, vitamins, minerals, and complex carbohydrates. Plus, most have no cholesterol and little fat.
Legumes are nutrient-dense foods with many health benefits and should be incorporated into a healthy diet. However, most Americans may not be eating enough legumes each day.
This article discusses different kinds of legumes and their health benefits. It also covers a few potential downsides and why some people may want to avoid them.
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Legumes is an umbrella term that includes the plant’s stems, leaves, and pods. Dried, edible seeds from the pods of legumes are called pulses. For example, pea pods are legumes, but peas without pods are pulses. The pulse group includesbeanssuch as:
Dried peas include pigeon peas and split peas. Lentils, which are smaller and flatter than beans, have green, brown, black, red, orange, and yellow varieties, including:
Other legumes include peanuts and soybeans (includingedamame, which are immature green soybeans).
Categorizing green (string) beans and green peas is a bit trickier. They aren’t always counted in the legume group because, nutritionally, they’re more like other types of vegetables. Green beans are counted in the vegetable subgroup, which includescabbage, celery, iceberg lettuce, and onions. Green peas are grouped withstarchy vegetables.
Legumes provide essential minerals, fiber, and antioxidants that positively impact overall health. Pulses, in particular, are rich in fiber and potassium, which many people lack in their diets.Research suggests eating 50 grams (about 1/4 cup) of legumes a day may help reduce all-cause mortality.
Lowers Type 2 Diabetes Risk
Legumes are typically low on theglycemic index (GI). Low-GI foods don’t raise your blood sugar as much as high-GI foods. Legumes can also help improveinsulin sensitivityand regulate blood glucose levels, lowering the risks of obesity andtype 2 diabetes.
Keeps Your Heart Healthy
Legumes can help lowertotal and low-density lipoprotein (LDL, or “bad”) cholesterollevels andblood pressure.Eating legumes regularly, especially if you substitute them for foods high in refined carbohydrates or saturated fat, may help lower the risk of cardiovascular disease (heart disease).
Supports Weight Management
Legumes are generally low in calories and high in fiber. High-fiber foods keep you full for longer and make you naturally tend to eat less.Obesity is associated with type 2 diabetes, heart disease, and some cancers.
Improves Digestive Health
Thedietary fiberin legumes, particularly pulses, hasprebioticeffects that are good for your gut and help maintain healthy bowel function.Some research suggests that eating legumes may help protect againstcolorectal cancer.
Contains Plant-Based Protein
Hair, skin, eyes, and organs are made fromprotein. The body needs protein for growth, development, and maintaining body tissue.
Replacing some animal-based protein withplant-based proteinmay help lower the risk of chronic diseases, including heart disease, diabetes, and cancer.
On average, legumes have two to three times more protein than wheat and rice.And soy protein is a complete protein, which means it has all the essential amino acids you need.Legumes are an important source of protein invegetarianandvegandiets.
Legumes Nutrition
There’s some nutritional variation sinceFabaceaeis a diverse group of about 20,000 species.In general, a half-cup serving of legumes provides:
Virtually free of saturated fat, they’re also cholesterol-free. And they’re a good source of:
Legumes are essential to theMediterranean diet,low-GIdiets, and thedietary approaches to stop hypertension (DASH)eating plan.
Some compounds in pulses act as anti-nutrients, making it harder for the body to absorb nutrients. These include enzyme inhibitors, lectins, tannins, and phenolic compounds. However, proper processing and cooking can reduce or eliminate their harmful effects.
Some people experience excessiveflatulence(gas) after eating carbohydrate-rich pulses like beans. However, when pulses are adequately prepared, flatulence is usually transient and without adverse effects. Some people may be more prone to discomfort and flatulence than others.
If you often feel digestive discomfort after eating legumes, try slowly increasing your intake of various pulses. You may find that your tolerance increases over time.
If you’re at high risk forosteoporosisor other diseases that involve mineral deficiencies, you may want to be careful about foods with anti-nutrients.When in doubt, check with a healthcare provider.
People withallergiesto certain legumes, such aspeanutsorsoybeans, should avoid them. Eating other legumes is safe for most people with a peanut allergy. However, 5%-10% of people with a peanut allergy may also be allergic to other legumes.If you have concerns, speak to a healthcare provider aboutallergy testing.
Summary
Foods in the legume family, such as beans, peas, and lentils, are loaded with nutrients that promote general health. Legumes are good for heart and digestive health. They can also help with weight management and lowering the risk of type 2 diabetes. And legumes are an excellent source of plant-based protein.
Legumes come in various colors, textures, and tastes, making them versatile and suitable. Legumes are a valuable part of a balanced diet that includes vegetables, fruits, whole grains, and healthy protein.
16 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.MedlinePlus.Healthy food trends — beans and legumes.U.S. Department of Agriculture.Why are green peas and green (string) beans not in the beans and peas vegetable subgroup?Didinger C, Thompson HJ.Defining nutritional and functional niches of legumes: a call for clarity to distinguish a future role for pulses in the dietary guidelines for Americans.Nutrients.2021 Mar 27;13(4):1100. doi:10.3390/nu13041100Hughes J, Pearson E, Grafenauer S.Legumes—a comprehensive exploration of global food-based dietary guidelines and consumption.Nutrients.2022 Jul 27;14(15):3080. doi:10.3390/nu14153080Oregon State University.Legumes.Polak R, Phillips EM, Campbell A.Legumes: health benefits and culinary approaches to increase intake.Clin Diabetes.2015;33(4):198-205. doi:10.2337/diaclin.33.4.198Centers for Disease Control and Prevention.About overweight & obesity.Harvard T.H. Chan School of Public Health.Ask the expert: legumes and resistant starch.Thompson HJ.Improving human dietary choices through understanding of the tolerance and toxicity of pulse crop constituents.Curr Opin Food Sci. 2019 Dec;30:93-97. doi:10.1016/j.cofs.2019.01.001Zhu B, Sun Y, Qi L, et al.Dietary legume consumption reduces risk of colorectal cancer: evidence from a meta-analysis of cohort studies.Sci Rep.2015;5:8797. doi:10.1038/srep08797Oklahoma State University.Protein and the body.Colorado State University.Plant-based protein — a simple guide to getting enough.Smýkal P, von Wettberg EJB, McPhee K.Legume genetics and biology: from Mendel’s pea to legume genomics.International Journal of Molecular Sciences.2020;21(9):3336. doi:10.3390/ijms21093336Kumar Y, Basu S, Goswami D, et al.Anti‐nutritional compounds in pulses: implications and alleviation methods.Legume Science. 2022;4(2):e111. doi:10.1002/leg3.111Harvard T.H. Chan School of Public Health.Are anti-nutrients harmful?American Academy of Allergy Asthma & Immunology.Everything you need to know about peanut allergy.Additional ReadingHarvard T.H. Can School of Public Health.Lentils.Harvard T.H. Chan School of Public Health.Legumes and pulses.U.S. Department of Agriculture.Beans, peas, and lentils.
16 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.MedlinePlus.Healthy food trends — beans and legumes.U.S. Department of Agriculture.Why are green peas and green (string) beans not in the beans and peas vegetable subgroup?Didinger C, Thompson HJ.Defining nutritional and functional niches of legumes: a call for clarity to distinguish a future role for pulses in the dietary guidelines for Americans.Nutrients.2021 Mar 27;13(4):1100. doi:10.3390/nu13041100Hughes J, Pearson E, Grafenauer S.Legumes—a comprehensive exploration of global food-based dietary guidelines and consumption.Nutrients.2022 Jul 27;14(15):3080. doi:10.3390/nu14153080Oregon State University.Legumes.Polak R, Phillips EM, Campbell A.Legumes: health benefits and culinary approaches to increase intake.Clin Diabetes.2015;33(4):198-205. doi:10.2337/diaclin.33.4.198Centers for Disease Control and Prevention.About overweight & obesity.Harvard T.H. Chan School of Public Health.Ask the expert: legumes and resistant starch.Thompson HJ.Improving human dietary choices through understanding of the tolerance and toxicity of pulse crop constituents.Curr Opin Food Sci. 2019 Dec;30:93-97. doi:10.1016/j.cofs.2019.01.001Zhu B, Sun Y, Qi L, et al.Dietary legume consumption reduces risk of colorectal cancer: evidence from a meta-analysis of cohort studies.Sci Rep.2015;5:8797. doi:10.1038/srep08797Oklahoma State University.Protein and the body.Colorado State University.Plant-based protein — a simple guide to getting enough.Smýkal P, von Wettberg EJB, McPhee K.Legume genetics and biology: from Mendel’s pea to legume genomics.International Journal of Molecular Sciences.2020;21(9):3336. doi:10.3390/ijms21093336Kumar Y, Basu S, Goswami D, et al.Anti‐nutritional compounds in pulses: implications and alleviation methods.Legume Science. 2022;4(2):e111. doi:10.1002/leg3.111Harvard T.H. Chan School of Public Health.Are anti-nutrients harmful?American Academy of Allergy Asthma & Immunology.Everything you need to know about peanut allergy.Additional ReadingHarvard T.H. Can School of Public Health.Lentils.Harvard T.H. Chan School of Public Health.Legumes and pulses.U.S. Department of Agriculture.Beans, peas, and lentils.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
MedlinePlus.Healthy food trends — beans and legumes.U.S. Department of Agriculture.Why are green peas and green (string) beans not in the beans and peas vegetable subgroup?Didinger C, Thompson HJ.Defining nutritional and functional niches of legumes: a call for clarity to distinguish a future role for pulses in the dietary guidelines for Americans.Nutrients.2021 Mar 27;13(4):1100. doi:10.3390/nu13041100Hughes J, Pearson E, Grafenauer S.Legumes—a comprehensive exploration of global food-based dietary guidelines and consumption.Nutrients.2022 Jul 27;14(15):3080. doi:10.3390/nu14153080Oregon State University.Legumes.Polak R, Phillips EM, Campbell A.Legumes: health benefits and culinary approaches to increase intake.Clin Diabetes.2015;33(4):198-205. doi:10.2337/diaclin.33.4.198Centers for Disease Control and Prevention.About overweight & obesity.Harvard T.H. Chan School of Public Health.Ask the expert: legumes and resistant starch.Thompson HJ.Improving human dietary choices through understanding of the tolerance and toxicity of pulse crop constituents.Curr Opin Food Sci. 2019 Dec;30:93-97. doi:10.1016/j.cofs.2019.01.001Zhu B, Sun Y, Qi L, et al.Dietary legume consumption reduces risk of colorectal cancer: evidence from a meta-analysis of cohort studies.Sci Rep.2015;5:8797. doi:10.1038/srep08797Oklahoma State University.Protein and the body.Colorado State University.Plant-based protein — a simple guide to getting enough.Smýkal P, von Wettberg EJB, McPhee K.Legume genetics and biology: from Mendel’s pea to legume genomics.International Journal of Molecular Sciences.2020;21(9):3336. doi:10.3390/ijms21093336Kumar Y, Basu S, Goswami D, et al.Anti‐nutritional compounds in pulses: implications and alleviation methods.Legume Science. 2022;4(2):e111. doi:10.1002/leg3.111Harvard T.H. Chan School of Public Health.Are anti-nutrients harmful?American Academy of Allergy Asthma & Immunology.Everything you need to know about peanut allergy.
MedlinePlus.Healthy food trends — beans and legumes.
U.S. Department of Agriculture.Why are green peas and green (string) beans not in the beans and peas vegetable subgroup?
Didinger C, Thompson HJ.Defining nutritional and functional niches of legumes: a call for clarity to distinguish a future role for pulses in the dietary guidelines for Americans.Nutrients.2021 Mar 27;13(4):1100. doi:10.3390/nu13041100
Hughes J, Pearson E, Grafenauer S.Legumes—a comprehensive exploration of global food-based dietary guidelines and consumption.Nutrients.2022 Jul 27;14(15):3080. doi:10.3390/nu14153080
Oregon State University.Legumes.
Polak R, Phillips EM, Campbell A.Legumes: health benefits and culinary approaches to increase intake.Clin Diabetes.2015;33(4):198-205. doi:10.2337/diaclin.33.4.198
Centers for Disease Control and Prevention.About overweight & obesity.
Harvard T.H. Chan School of Public Health.Ask the expert: legumes and resistant starch.
Thompson HJ.Improving human dietary choices through understanding of the tolerance and toxicity of pulse crop constituents.Curr Opin Food Sci. 2019 Dec;30:93-97. doi:10.1016/j.cofs.2019.01.001
Zhu B, Sun Y, Qi L, et al.Dietary legume consumption reduces risk of colorectal cancer: evidence from a meta-analysis of cohort studies.Sci Rep.2015;5:8797. doi:10.1038/srep08797
Oklahoma State University.Protein and the body.
Colorado State University.Plant-based protein — a simple guide to getting enough.
Smýkal P, von Wettberg EJB, McPhee K.Legume genetics and biology: from Mendel’s pea to legume genomics.International Journal of Molecular Sciences.2020;21(9):3336. doi:10.3390/ijms21093336
Kumar Y, Basu S, Goswami D, et al.Anti‐nutritional compounds in pulses: implications and alleviation methods.Legume Science. 2022;4(2):e111. doi:10.1002/leg3.111
Harvard T.H. Chan School of Public Health.Are anti-nutrients harmful?
American Academy of Allergy Asthma & Immunology.Everything you need to know about peanut allergy.
Harvard T.H. Can School of Public Health.Lentils.Harvard T.H. Chan School of Public Health.Legumes and pulses.U.S. Department of Agriculture.Beans, peas, and lentils.
Harvard T.H. Can School of Public Health.Lentils.
Harvard T.H. Chan School of Public Health.Legumes and pulses.
U.S. Department of Agriculture.Beans, peas, and lentils.
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