Vegetables in the legume group include dry beans, peas, soybeans and lentils. These nutrient-rich vegetables contain high amounts of protein and dietary fiber, and they have low fat content and no cholesterol. You can add legumes to a wide variety of dishes, including soups, stews, rice dishes, casseroles, salads and curry dishes.
Protein
Legumes provide an excellent source of protein for both vegetarians and meat-eaters. A serving of legumes can provide more protein than a serving of milk or yogurt and nearly as much as a serving of meat. One cup of dry beans provides about 16 g of protein, according to the CDC. By comparison, 1 cup of milk provides 8 g of protein, an 8-oz. serving of yogurt provides 11 g, and a 3-oz. serving of meat provides 21 g. Some of the highest-protein legumes include soybeans, with 14.3 g per 90 g serving, lentils, with 9.0 g per 90 g serving and navy beans, with 7.9 g per 90-calorie serving, according to the American Journal of Clinical Nutrition. Black beans, baby lima beans, chickpeas, kidney beans, pinto beans and great northern beans all provide about 7 to 7.7 g of protein per 90-calorie serving.
Fiber
Legumes contain high amounts of dietary fiber, an essential nutrient for proper bowel function. One 90 g serving of lima beans contains 6.8 g of fiber, and one 90 g serving of lentils provides 4.0 g. A serving of the same size of black beans, baby lima beans, kidney beans, navy beans, pinto beans or great northern beans provides 3.0 to 3.9 g of dietary fiber. Fiber-rich vegetables take longer for your body to digest than simple carbohydrates, allowing you to feel full for longer without eating too many calories.
Low-Fat
Legumes contain far less fat than most animal-based protein sources, which typically contain high amounts of saturated fat. Consuming too much saturated fat can raise your LDL cholesterol, or bad cholesterol, and increase your risk of coronary heart disease. Black beans, baby lima beans, kidney beans, lentils, navy beans, pinto beans and great northern beans all contain only 3 or 4 g of fat per 90 g serving. Higher-fat legumes include soybeans, with 47 g of fat per 90 g serving, and chickpeas, with 15 g of fat per 90 g serving.
Nutrients
Legumes provide excellent sources of many nutrients, including riboflavin, folate, calcium, zinc and iron. A 90 g serving of lentils, for example, provides 75 micrograms of riboflavin, 179 micrograms of folate, 19 mg of calcium, 1.25 mg of zinc and 3.3 mg of iron. To better absorb the non-heme iron found in legumes, consume dry beans and peas with a source of vitamin C, suggests the USDA. The isoflavones found in soybeans may help relieve menopausal symptoms and may also help reduce the risk of cancer, heart disease and osteoporosis, according to the American Journal of Clinical Nutrition.
References
- MyPyramid.gov: Why Is It Important to Make Lean or Low-Fat Choices from the Meat and Beans Group?
- American Journal of Clinical Nutrition: Legumes and Soybeans: Overview of Their Nutritional Profiles and Health Effects
- MayoClinic.com: Beans and Other Legumes
- Centers for Disease Control and Prevention: Protein
