Legumes include such foods as beans, soybeans, lentils, peas and peanuts. This class of food consists of plants with pods that produce fleshy seeds. Most legumes provide many of the important nutrients your body needs. Legumes are sources of protein, low-glycemic-index carbohydrates, fiber, folate and iron and. If you are looking for a healthy alternative to meat, legumes are a popular choice and very versatile.
Beans
Hundreds of varieties of beans exist and offer many benefits to your body. Some of the common beans eaten include adzuki beans, lima beans, kidney beans, black-eyed beans and pinto beans. Although beans vary in size, color and shape, they share many of the same nutritional values. Beans are rich sources of complex carbohydrates, fiber, protein, vitamins and minerals. One half cup of pinto beans, for example, provides 32 percent of daily recommended fiber, along with no fat, cholesterol or sodium. Common ways to include beans in your diet consists of soups, salads, chili, stews and rice dishes.
Peas
The most common edible peas include green peas, snap peas and snow peas. Similar to beans, peas also are sources of nutrition in your diet. One cup of raw green peas, for example, provides vitamin A, vitamin C, vitamin K, thiamin, manganese, niacin, vitamin B6, folate and 30 percent of daily recommended fiber. The Centers for Disease Control and Prevention also says that a 100-calorie serving of peas contains more protein than a whole egg or a tablespoon of peanut butter, with no cholesterol and less than 1 g of fat. Common ways to enjoy peas are in a puree, soup, summer salad or boiled for pasta.
Peanuts
Peanuts are an often-overlooked legume. While most nuts grow on trees, peanuts grow underground and in pods like other legumes. Although peanuts are a type of legume, their nutritional value resembles tree nuts more than other legumes. Peanuts are a source of protein, unsaturated fats, niacin, fiber and phytosterols, which can help lower cholesterol. A 1 oz. serving of raw peanuts contains 161 calories, 7.3g of protein, 3.26g of niacin, 2.4g of fiber and 1.3mg of iron, among other nutrients and antioxidants. Most people eat peanuts raw or roasted, or as toppings in salads.
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