The American Diabetes Association has demonstrated that a diet rich in fruits, vegetables, whole grains, legumes, nuts, and seeds can reduce the risk of type 2 diabetes and heart disease, hypertension, and stroke.

In particular, legumes offer numerous nutritional benefits. They come in various forms, such as canned, frozen, and dried. Examples include chickpeas, peas, fava beans, beans, lentils, edamame, soybeans, chickling peas, and lupins. Let’s explore their advantages.

Understanding the Nutritional Properties of Legumes

Legumes play a crucial role in the Mediterranean diet’s food pyramid. They are an excellent source of plant-based protein, with almost double the protein content of cereals (20-40%). Their protein intake is comparable to that of many animal-based foods.

They provide a substantial amount of carbohydrates, primarily in the form of starch (about 50% of their weight). They also contain essential micronutrients such as: 

  • Phosphorus; 
  • Potassium; 
  • Calcium; 
  • Iron; 
  • Copper;
  • Magnesium; 
  • B-group vitamins;
  • Vitamin C, when fresh.

Legumes are low in saturated fat and cholesterol-free. The insoluble fibers in the husk promote healthy bowel movements, while soluble fibers help regulate blood glucose and cholesterol levels. In addition to their positive impact on overall health, legumes contribute significantly to preventing and managing severe diseases.

Why Legumes Are Beneficial for Your Health

Legumes can play a vital role in nutrition and the prevention and management of specific diseases. To understand how legumes are beneficial to our health, you need to know that:

  • A diet rich in plant-based foods, including legumes, and low in refined grains, sugary drinks, and processed meats has been shown to reduce the risk of developing type 2 diabetes. For those already diagnosed with diabetes, such a diet can improve glycemic levels and lipid control.
  • Regular consumption of legumes can significantly reduce total and LDL cholesterol levels.
  • Due to their potassium, magnesium, and fiber content, legumes positively impact blood pressure management, which is a risk factor for cardiovascular disease.
  • Including legumes in your diet can aid in weight control. Combining fiber, protein, and slow-digesting carbohydrates in legumes promotes satiety.

Can Legumes Replace Meat?

Proteins are essential for our bodies, but not all proteins are the same. We distinguish between plant-based proteins and animal-based proteins.

Nutrient-wise, legumes are comparable to meat but contain lower levels of bioavailable iron and no saturated fat. Their high protein content makes them an excellent alternative to meat, meeting our daily protein requirements. However, legumes have a lower protein quality due to the deficiency of essential amino acids methionine and cysteine. These amino acids are present in cereals, which are deficient in lysine (abundant in legumes). Combining legumes with cereals can increase the overall protein quality.

It is essential to be mindful of quantities and combine legumes with cereals to balance fiber intake. Legumes should be the main protein source in the diet.

How Much and How to Consume Legumes

Combining legumes with grains creates balanced and complete meals. Aim to consume legumes at least three times a week, preferably in their dried form, although canned or frozen options are also suitable. To enhance iron absorption, pair legumes with a vitamin C source, such as lemon juice. Season dishes with herbs and spices for added flavor.

Here are some examples of complete meals:

  • Lentils and rice (or another whole grain) combined with fiber-rich vegetables like zucchini and tomatoes, drizzled with extra virgin olive oil (EVO).
  • Pasta and peas, with the addition of a seasonal vegetable of your choice and extra virgin olive oil.
  • Potatoes and fava beans, perhaps creating a puree and adding EVO oil and a steamed vegetable such as chard or chicory.
  • In colder weather, soups can be made with legumes, tomatoes, carrots, fennel, and celery. Serve with bread or croutons and a drizzle of raw EVO oil.
  • If you don’t like legumes, they can be consumed by creating patties or burgers, combining the chosen legume with a steamed vegetable and EVO oil to be served with breadcrumbs or bread.

Are There Any Precautions with Legumes?

Like any other food, the intake of legumes is subjective in frequency and quantity. Each individual’s consumption of legumes may vary according to their health history and habits.

Therefore, seeking guidance from a healthcare professional who can best manage the individual’s needs is advisable.