Legumes

Definition

Legumes are a family of plants that include beans, peas, lentils, and peanuts, known for being a good source of protein, fiber, and various vitamins and minerals.

Scientific / Technical Definition

Legumes belong to the Fabaceae botanical family, characterized by their ability to fix nitrogen in the soil through a symbiotic relationship with bacteria in their root nodules. This family includes various species cultivated mainly for their edible seeds, which are high in protein and essential nutrients.

Benefits

• High in protein, making them an excellent meat substitute for vegetarians and vegans.
• Rich in dietary fiber, which aids in digestion and helps maintain healthy blood sugar levels.
• Contain beneficial antioxidants and phytonutrients that can reduce inflammation and lower the risk of chronic diseases.
• Support heart health by lowering cholesterol levels.
• Help in weight management by promoting feelings of fullness.

Examples

• Lentils
• Chickpeas
• Black beans
• Kidney beans
• Peas
• Peanuts

Additional Information

• Known issues: Some people may experience digestive discomfort such as bloating or gas when consuming legumes. Soaking and thoroughly cooking legumes can reduce these effects.

Related Terms

• Pulses
• Dietary fiber
• Protein
• Vegetarian diet

References

• Health benefits of legumes: an overview
• Legumes and Pulses: Types and Cooking Tips