5 Irrefutable Reasons You Should Want to Eat Legumes (aka Beans)

When I first discovered that lentils and other legumes are like superhero foods brimming with health benefits, I wasn’t exactly thrilled. Lentils seemed barely palatable to me — bland and mushy, especially the red ones. Despite knowing about their superpowers, I continued to ignore them, convinced I ate healthily enough without them.

But they latched onto me like a persistent shadow. I kept stumbling over all this research about legumes, boasting qualities that were simply awe-inspiring.

So, let me take you on a journey through five dazzling qualities of legumes that converted me from a wary sceptic to a devoted fan and, fingers crossed, inspire you to welcome them into your kitchen as well!

My mission? To transform your perspective on these humble yet mighty wonders, nudging them from a maybe to a must-have in your meal plans. For the last part of the article, I’ll share my journey of overcoming my legume phobia.

Let’s dive into the irrefutable reasons why legumes deserve a starring role on your plate.

Their Nutrition Profile is Mind-boggling

Brace yourself to be amazed by the nutritional powerhouses that are legumes! As for my part, I was blown away when I discovered just how packed with goodness these little gems are.

They are not just complex carbohydrates (those are the good ones) but also:

Refined carbohydrates are the less celebrated counterparts. These include items like white bread and processed snacks.

Unlike their complex relatives, refined carbs quickly satisfy cravings but often lead to overeating due to their low satiety.

They’re notorious for causing abrupt blood sugar spikes and crashes, disrupting the body’s glucose balance. Over time, frequent spikes in blood sugar can lead to insulin resistance, a precursor to type 2 diabetes.

Moreover, their energy is fleeting, leading to a rapid decline in alertness and vitality. It’s essential to approach these foods cautiously, as they offer limited nutritional value and are high in empty calories.

And there’s more! Legumes are like a treasure chest filled with essential nutrients ^{[1, 7, 8]}:

Plus, they’re entirely cholesterol-free.

References: [7], [8], [20], [28]-[34]

Another outstanding aspect of legumes is their ranking in the Glycemic Index (GI) — GI measures how quickly foods raise blood sugar levels after eating. Legumes typically fall into the low GI category. Here’s a quick guide ^[21]:

Low GI (≤ 55): Foods like legumes, most fruits, and whole grains that digest slowly, giving a gradual rise in blood sugar.

Medium GI (56 – 69): Some varieties of rice and oats fall here, with a moderate impact on blood sugar.

High GI (≥ 70): Foods like white bread and processed snacks that cause quick spikes in blood sugar.

Now, let’s zoom in on lentils. Their nutritional profile is seriously impressive, covering a significant part of the daily recommended values for nutrients, and they’re considered excellent or good sources based on these needs.

Keep in mind that the numbers in the table below are based on my needs (a medium-sized, young, non-pregnant woman), but they’re a great indicator of the nutrient-packed punch lentils bring to the table!

Nutrition profile of LENTILS, cooked (100g) ^[13]

DV = Daily Value

May I draw your attention in particular to the amount of **fibre lentils bring to the table? That fibre is super crucial in our diet comes as no surprise, and yet, most Americans and other developed countries don’t even get half of the recommended daily value (25g for women / 38g for men).

In fact, data from the National Health and Nutrition Examination Survey (NHANES) from 2009-2010 shows that the average daily fibre intake in the U.S. was about 16 grams per day ^[9].

References: [35]-[41]

They’re Fantastic for Your Health and Weight

Health Enhancer

Legumes are nutritious and little health warriors. Numerous epidemiological studies and controlled trials have shown that swapping meat for legumes a few times a week can significantly improve health.

Here’s what they’re great for ^{[10, 11]}:

Weight Controller

Giving your body extra love by throwing some legumes into your meals, like beans or chickpeas, is also a fantastic way to help keep your weight in check.

Here’s why ^{[2, 14]}:

I can personally attest to quite a few of these benefits. Whenever I eat a lentil-based dish for lunch, like green lentil stew or red lentil chilli, I feel completely full. Sometimes, I hardly feel hungry for dinner.

Quick zoom in on the numbers for lentils ^{[22, 23]}:

How Often Can You Eat Legumes to Grab All the Goodies?

Many studies have guided participants on how often and how much to eat legumes.

Here’s a rundown of some of these studies and what they discovered:

For an easier read, I organized the above in a table:

Looks like eating just one cup of legumes a day can do wonders for our health. Imagine doing this about 3 or 4 times a week for a few weeks or months. This simple habit can make a big difference, so it seems.

It can help lower blood pressure, reduce LDL cholesterol and triglycerides, and even manage weight. Plus, it’s great for keeping blood sugar and insulin levels in check. All of this adds up to a healthier heart and a reduced risk of coronary heart disease.

Pretty amazing what these little legumes can do, right? It doesn’t stop here; there’s more!

They Have the Better Protein

Let’s talk about something important: The impact of animal protein on our health. Mounting evidence has linked diets heavy in animal protein — think eggs, processed meat, poultry, unprocessed red meat — with a significant increase in the risk of heart disease and cancer.

When we swap out these animal proteins for plant-based options like legumes, nuts, and whole grains, our overall risk of illness drops dramatically ^{[3, 4]}.

Many people are concerned about getting enough protein on their plate.

But ironically, the average American eats twice the amount of protein recommended, primarily from animal sources, like meat and cheese.

While our bodies can handle a good amount of protein, a diet heavily reliant on meat and dairy can come with a price tag of increased health risks and concerns ^{[24, 25, 26]}.

Here are some:

regardless of whether it comes from red or white meat. So switching from beef to chicken won’t make a difference here.

Now, I know what you might think: ‘But plants have less protein than meat.’ That’s true, but plants still pack enough to meet our protein needs.

Plus, they come with bonuses!

A comprehensive 2016 study involving over 130,000 American adults shed light on the impact of different types of protein on health: ^[17]

The research revealed a link between higher animal protein intake and increased cardiovascular mortality. In contrast, greater plant protein consumption was associated with decreased all-cause and cardiovascular mortality.

This was especially notable in individuals with lifestyle risk factors (such as smoking or physical inactivity). Interestingly, the study highlighted that substituting animal protein — particularly from processed red meats — with plant protein could be connected to a reduction in mortality risk.

Substituting animal protein for plant protein isn’t just good for your health but also for the environment, leading to the next point on our list of why legumes are little superstars.

They’re Also Earths Preferred Protein

Besides their fantastic health benefits, there’s another excellent reason to make legumes like beans, peas, and chickpeas a staple in your diet: they’re super kind to our planet. Let’s dive into why legumes are an eco-friendly choice:

Tiny Carbon Footprints

Legumes have a minimal environmental footprint. They require less land, water, and fertilizers, and their greenhouse gas emissions are significantly lower than those of animal protein sources ^[18].

Producing 100 grams of protein from peas only emits 0.4 kilograms of CO2 equivalents. Compare that to beef, where you’d see emissions about 90 times higher, at 35 kg CO2eq#, for the same amount of protein. Talk about a big difference!

#Note: Greenhouse gas emissions from beef vary by source. Beef from dairy herds has a smaller footprint, around 17 kgCO2-eq per kilogram, compared to around 50 kgCO2-eq for dedicated beef herds. Overall, beef’s average footprint is about 35 kgCO2-eq per kilogram. The median figure is around 25 kgCO2-eq, still over 60 times higher than peas.

This information is based on Hannah Ritchie’s (2020) article, ‘Less meat is nearly always better than sustainable meat, to reduce your carbon footprint’ ^[19]. Additionally, I’ve replicated a graph from ‘Our World in Data’ to visually illustrate the differences in greenhouse gas emissions between animal and plant protein sources ^[18].

Friends with Fertilizers, Naturally

Legumes are pretty cool — they can grab nitrogen straight from the air and fix it into the soil, thanks to their magical root nodules. This neat trick means we don’t need as much synthetic fertilizer, which is a big greenhouse gas emitter in farming.

Sipping Water, Not Gulping

When it comes to water, legumes are the thrift shoppers. They need way less of it compared to other crops. In areas where water is as precious as gold, legumes are the go-to sustainable stars.

Soil Superheroes

Legumes are not just about fixing nitrogen; they also give back to the soil, boosting its fertility and structure. This makes them fantastic partners in crop rotations and helps keep agricultural practices sustainable.

Boosting Biodiversity

And here’s another feather in their cap: legumes are like the cheerleaders for biodiversity. Planting different kinds of legumes can jazz up agricultural biodiversity. Why does that matter? It’s all about keeping our ecosystems healthy and happy. Just imagine each type of legume brings its own unique vibe to the party, supporting a vibrant and diverse ecosystem. Go, legumes, go!

So, yeah, legumes aren’t just good for us; they’re great for the planet, too!

They’re Helpful for Longevity

Legumes could be your secret to a longer, healthier life!

Why? Let’s recap:

That’s a lot of good stuff!

Now, let’s talk science. Researchers were curious if certain foods could help seniors live longer. They peeked into the diets of 785 folks aged 70 and up from Japan, Sweden, Greece, and Australia, tracking their eating habits from 1988 to 1991 and following up for seven years.

Guess what they found? Those who ate more legumes — like beans and lentils — had a lower risk of bidding goodbye to this world. Every 20 grams (~28 oz) extra of legumes eaten daily slashed the risk of dying by 7-8%. And this wasn’t just a fluke – it held up even after considering age, gender, smoking habits, and ethnicity.

Other foods didn’t show this strong link, making legumes kind of a big deal for longevity. So, maybe it’s time to give beans and lentils a little more love in your meals ^{[5, 6]}.

Let’s Show Legumes Some Love, Making Room for Them in Your Diet: How to?

If all the beautiful things I’ve shared about legumes haven’t yet sparked an insatiable craving for them, then maybe you’re beyond hope – just teasing- giggle. Seriously though, I do hope it’s inspired you to give them another chance.

Like many, I’ve often heard about the benefits of beans, chickpeas, lentils, and the like. I acknowledged the info but brushed it off, thinking, ‘It’s too difficult’ or ‘I won’t like it’. But then, a documentary I watched — not specifically about legumes, but about plant-based foods in general – piqued my interest, and I decided to give lentils another go. The question was, how could I make this attempt different from my previous tries?

I recalled a friend who once determinedly set out to like Sushi. She thought Sushi was classy and wanted to enjoy it, but initially couldn’t stand the fishy taste (yes, even in the veggie versions). But she didn’t give up. Every chance she got, she’d sneak a piece from someone else’s plate. Gradually, she went from ‘Regurgitating’ to ‘I can keep it down’ to ‘I actually like it.’

Inspired by her persistence, I challenged myself: eating some type of legume every day for two weeks, focusing on lentils, my biggest hurdle. I explored various dishes from different cultures – Persian, Indian, Mexican — including soups, stews, pastas, and salads.

Maybe I got a knack for preparing them, or perhaps my taste buds adapted, but I can now honestly say I enjoy lentils!

Below are some of my favourite recipes to get you started, but there are loads more out there waiting to be discovered. And there’s an abundance of legume variations!

Heaps to Choose From: Variations of Legumes

Picture this: there are nearly 23,000 different species of legumes across the globe!

While we might not be munching on all of them—some of them have roles in industries like medicine, furniture making, textiles, and even construction—there’s still plenty to choose from to spice up your meals ^[27].

Now, here’s a list of some of the more common legume stars that we love to eat. Which one would you like to try?

My Personal Legume Legends

Although legumes are now part of a balanced diet for me, there are some legumes I’m still getting to know. Take chickpeas, for instance. We aren’t exactly best friends. However, I do include them in my meals. Firstly, my husband is a big fan. Secondly, I appreciate their nutritional value. And thirdly, it’s not like they’re hard for me to eat; they just haven’t won my heart yet.

Isn’t it astonishing how the quality of legumes can vary so much? The difference is noticeable whether it’s different brands or even batches from the same brand. Sometimes, they turn out perfectly silky-soft and luscious. Other times, they’re as appealing as a mouthful of dry twigs – hard and uninviting.

Now, let’s talk about my true love: black beluga lentils. Ah, they’re simply divine! They envelop me in their voluptuous, creamy, and nutty goodness—it’s like a warm hug from a long-lost love. Their buttery, cloud-like texture, combined with a subtly earthy flavour, just sings to my taste buds.

My favourite way to enjoy them? Just a simple dash of salt and a squeeze of lime juice, inspired by Bryan Johnson’s Super Veggie recipe. I’ve made a few small changes to tailor it to my liking, and it’s one of my go-to dishes.

If you’re still on the hunt for your legume legends, I’ve put together some of my favourite recipes to get you started. Your favourites might differ from mine, and I’d absolutely love to hear about them! How do you like the ones I adore? What are your go-to legume dishes? Share your favourite recipes with me – I’m always eager to try new things.

Happy culinary adventures!

Vibrant Green Spinach Dal with Kale-Infused Flatbread

Hearty Fire-Roasted Veggie Chili

Spiced Butternut Bean Roast with Creamy Avocado

Creamy Beans & Tomato Zing with Sweet Peanut Touch