Medically reviewed by Dr. Ramesh Gaddam, M.D. — Written by Sumalatha, D.N.H.E
Legumes and beans are both nutritious plant-based foods, but they differ subtly. Legumes encompass a broader category, including beans, lentils, peas, and peanuts. Beans specifically refer to the seeds within the legume family, such as kidney beans, black beans, and chickpeas. Both offer protein, fiber, and essential nutrients.
Legumes
Legumes are a broad category of plants that belong to the Fabaceae family, also known as the pea or bean family.
Legumes include various types of plants with seed pods that split along two seams, revealing the seeds inside.
In addition to beans, legumes also encompass other plants like peas, lentils, chickpeas, and peanuts.
Legumes have nitrogen-fixing properties, which means they can enhance soil fertility by converting atmospheric nitrogen into a form that plants can use.
Types of Legumes
There are numerous types of legumes, and they vary in size, shape, color, and taste. Here are some common types of legumes:
Beans:
- Kidney beans
- Black beans
- Pinto beans
- Navy beans
- Cannellini beans
- Garbanzo beans (chickpeas)
- Lima beans
- Adzuki beans
- Black-eyed peas
Lentils:
- Green lentils
- Brown lentils
- Red lentils
- Black lentils (Beluga lentils)
- French green lentils (Puy lentils)
Peas:
- Green peas
- Snow peas
- Snap peas
Soybeans:
- Edamame (young soybeans)
- Tofu (bean curd)
- Tempeh
- Soy milk
Peanuts:
- Peanuts (also known as groundnuts)
Other Legumes:
- Fava beans (broad beans)
- Mung beans
- Black gram (urad dal)
- Chickpea varieties (e.g., Kabuli chickpeas and Desi chickpeas)
These legumes can be used in a variety of dishes, including soups, stews, salads, and main courses.
They are not only a good source of protein but also provide essential nutrients such as fiber, vitamins, and minerals.
Including a variety of legumes in your diet can contribute to a well-balanced and nutritious eating plan.
Benefits of Legumes
Legumes offer a wide range of health benefits due to their nutrient-rich composition. Here are some key advantages of including legumes in your diet:
High in Protein:
Legumes are an excellent plant-based source of protein.
They provide essential amino acids, making them a valuable protein option, especially for vegetarians and vegans.
Rich in Fiber:
Legumes are high in dietary fiber, which promotes digestive health.
Fiber aids in regulating bowel movements, preventing constipation, and supporting overall gut health.
Complex Carbohydrates:
The carbohydrates found in legumes are complex carbohydrates, providing a steady release of energy.
This can help in maintaining stable blood sugar levels.
Low in Fat:
Legumes are generally low in fat, particularly saturated fat. Including them in your diet can contribute to a heart-healthy eating pattern.
Nutrient Dense:
Legumes are rich in essential nutrients such as iron, zinc, magnesium, potassium, folate, and various B vitamins.
These nutrients play vital roles in maintaining overall health and well-being.
Weight Management:
The combination of protein and fiber in legumes can help promote satiety, making you feel fuller for longer.
This can be beneficial for those looking to manage their weight.
Heart Health:
The soluble fiber in legumes has been linked to improvements in cholesterol levels.
Consuming legumes as part of a balanced diet may help reduce the risk of cardiovascular diseases.
Blood Sugar Control:
The complex carbohydrates and fiber in legumes contribute to better blood sugar control. This can be particularly beneficial for individuals with diabetes or those at risk of developing diabetes.
Plant-Based Nutrients:
Legumes are a rich source of phytochemicals and antioxidants, which have been associated with various health benefits, including reduced inflammation and protection against certain chronic diseases.
Environmental Sustainability:
Legumes have nitrogen-fixing properties, which enhance soil fertility. Including legumes in crop rotations can contribute to sustainable agriculture practices.
Where to Buy legumes
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Nutrition of Legumes
The nutritional values of legumes can vary somewhat depending on the specific type of legume, its preparation, and cooking methods.
However, in general, legumes are a rich source of essential nutrients.
Here is a breakdown of the nutritional values for a 1-cup (cooked) serving of some common legumes:
Chickpeas (Garbanzo beans)
Calories: ~269
Protein: ~14.5 grams
Fiber: ~12.5 grams
Carbohydrates: ~45 grams
Fat: ~4.2 grams
Iron: ~4.7 milligrams
Folate: ~282 micrograms
Lentils
Calories: ~230
Protein: ~18 grams
Fiber: ~15.6 grams
Carbohydrates: ~40 grams
Fat: ~0.8 grams
Iron: ~6.6 milligrams
Folate: ~358 micrograms
Black Beans
Calories: ~227
Protein: ~15.2 grams
Fiber: ~15 grams
Carbohydrates: ~40 grams
Fat: ~0.9 grams
Iron: ~3.6 milligrams
Folate: ~256 micrograms
Kidney Beans
Calories: ~225
Protein: ~15 grams
Fiber: ~11 grams
Carbohydrates: ~40 grams
Fat: ~0.9 grams
Iron: ~5.2 milligrams
Folate: ~229 micrograms
Green Peas:
Calories: ~62
Protein: ~4 grams
Fiber: ~9 grams
Carbohydrates: ~12 grams
Fat: ~0.2 grams
Iron: ~2.1 milligrams
Folate: ~101 micrograms
Soybeans (Edamame):
Calories: ~298
Protein: ~29 grams
Fiber: ~10 grams
Carbohydrates: ~17 grams
Fat: ~17 grams
Iron: ~8.8 milligrams
Folate: ~121 micrograms
Peanuts:
Calories: ~828
Protein: ~38 grams
Fiber: ~12 grams
Carbohydrates: ~24 grams
Fat: ~72 grams
Iron: ~4.6 milligrams
Folate: ~240 micrograms
Side Effects of Legumes
While legumes are generally considered a healthy and nutritious food, some individuals may experience side effects or digestive discomfort.
Here are some potential side effects associated with the consumption of legumes:
1. Flatulence and Bloating:
Legumes contain complex carbohydrates that can be challenging for some people to digest completely.
This incomplete digestion can lead to the production of gas in the digestive tract, causing flatulence and bloating.
2. Antinutrients:
Some legumes contain antinutrients, such as phytates and lectins, which can interfere with the absorption of minerals like iron, zinc, and calcium.
Proper soaking, sprouting, or cooking can help reduce the levels of antinutrients.
3. Digestive Enzyme Inhibitors:
Legumes may contain enzyme inhibitors that can interfere with the body’s ability to break down proteins and carbohydrates. Cooking can help neutralize these inhibitors to some extent.
4. Allergies:
Allergic reactions to legumes, especially peanuts, are possible.
Peanut allergies are relatively common and can range from mild to severe.
Individuals with known allergies should avoid the specific legumes to which they are allergic.
5. Gastrointestinal Issues:
For some individuals, legumes may cause gastrointestinal issues such as diarrhea or constipation.
Gradual introduction and proper cooking methods may help alleviate these symptoms.
6. High Purine Content:
Some legumes, particularly lentils, have a moderate purine content. Individuals with conditions like gout may need to moderate their intake of purine-rich foods.
7. FODMAPs:
Certain legumes contain fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs), which can trigger symptoms in individuals with irritable bowel syndrome (IBS).
Low-FODMAP varieties or controlled portions may be advisable for those sensitive to FODMAPs.
8. Saponins:
Saponins, found in some legumes, can cause irritation in the digestive tract and may contribute to leaky gut syndrome.
Cooking and proper preparation methods can help reduce saponin levels.
9. Individual Tolerance:
Individual tolerance to legumes can vary. Some people may experience digestive discomfort, while others may tolerate them well.
Experimenting with different types of legumes and preparation methods can help identify what works best for an individual.
Beans
Beans specifically refer to the seeds of plants in the Fabaceae family that are enclosed in pods. Beans are a subset of legumes and are characterized by their seeds, which are typically kidney-shaped or oval.
Common types of beans include kidney beans, black beans, pinto beans, navy beans, and others.
While beans are legumes, not all legumes are beans. The term “beans” is often used more restrictively to refer to certain types of legumes with particular seed characteristics.
Summary:
In summary, all beans are legumes, but not all legumes are beans. Beans are a specific type of legume that refers to the seeds found in the pods of plants within the Fabaceae family
Legumes, on the other hand, encompass a broader category of plants that includes beans as well as other varieties like peas, lentils, and chickpeas.
Nutrition of Beans
The nutritional values of beans can vary slightly depending on the specific type of bean, its preparation, and cooking methods.
Here’s a general overview of the nutritional values for a 1-cup (cooked) serving of some common beans:
Black Beans:
Calories: ~227
Protein: ~15.2 grams
Fiber: ~15 grams
Carbohydrates: ~40 grams
Fat: ~0.9 grams
Iron: ~3.6 milligrams
Folate: ~256 micrograms
Kidney Beans:
Calories: ~225
Protein: ~15 grams
Fiber: ~11 grams
Carbohydrates: ~40 grams
Fat: ~0.9 grams
Iron: ~5.2 milligrams
Folate: ~229 micrograms
Pinto Beans:
Calories: ~245
Protein: ~15.4 grams
Fiber: ~15.4 grams
Carbohydrates: ~45 grams
Fat: ~1.1 grams
Iron: ~4.6 milligrams
Folate: ~294 micrograms
Navy Beans:
Calories: ~255
Protein: ~15 grams
Fiber: ~19 grams
Carbohydrates: ~47 grams
Fat: ~1.1 grams
Iron: ~4.5 milligrams
Folate: ~128 micrograms
Chickpeas (Garbanzo Beans):
Calories: ~269
Protein: ~14.5 grams
Fiber: ~12.5 grams
Carbohydrates: ~45 grams
Fat: ~4.2 grams
Iron: ~4.7 milligrams
Folate: ~282 micrograms
Lentils:
Calories: ~230
Protein: ~18 grams
Fiber: ~15.6 grams
Carbohydrates: ~40 grams
Fat: ~0.8 grams
Iron: ~6.6 milligrams
Folate: ~358 micrograms
Benefits of Beans
Beans offer numerous health benefits and are a valuable addition to a balanced diet.
Here are some of the key advantages of including beans in your meals:
1. Rich in Protein:
Beans are an excellent source of plant-based protein, making them a valuable dietary option for vegetarians and vegans. Protein is essential for muscle building, repair, and overall body function.
2. High in Fiber:
Beans are rich in dietary fiber, including both soluble and insoluble fiber.
Fiber supports digestive health, helps prevent constipation, and contributes to a feeling of fullness, aiding in weight management.
3. Heart Health:
The soluble fiber in beans has been linked to lower levels of LDL (low-density lipoprotein) cholesterol, contributing to heart health.
Additionally, beans contain potassium, which supports blood pressure regulation.
4. Blood Sugar Control:
The combination of fiber and complex carbohydrates in beans helps regulate blood sugar levels, making them a good choice for individuals with diabetes or those aiming to manage blood glucose levels.
5. Weight Management:
The high fiber and protein content in beans contribute to satiety, helping control appetite and potentially assisting in weight management by reducing overall calorie intake.
6. Nutrient Density:
Beans are packed with essential nutrients, including iron, zinc, magnesium, potassium, folate, and various B vitamins.
These nutrients play vital roles in supporting overall health and well-being.
7. Antioxidant Properties:
Beans contain antioxidants that help combat oxidative stress and inflammation in the body.
Antioxidants play a role in protecting cells from damage.
8. Budget-Friendly and Versatile:
Beans are affordable, making them an economical choice for individuals and families.
They are also versatile and can be incorporated into various dishes, providing a nutritious and satisfying base for meals.
9. Digestive Health:
The fiber in beans supports a healthy digestive system by promoting regular bowel movements and providing a nourishing environment for beneficial gut bacteria.
10. Blood Building:
Beans, particularly varieties like lentils, are rich in iron, an essential mineral for the production of red blood cells. Adequate iron intake helps prevent iron-deficiency anemia.
11. Sustainable Agriculture:
Beans are nitrogen-fixing legumes, which means they can enhance soil fertility by converting atmospheric nitrogen into a form that plants can use.
This makes them a valuable component of sustainable agricultural practices.
Incorporating a variety of beans into your diet can contribute to a well-rounded and nutritious eating pattern, promoting overall health and longevity.
Where to buy Beans
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Side Effects of Beans
Beans are a nutritious food source, but some individuals may experience side effects or digestive discomfort when consuming them.
Here are potential side effects associated with the consumption of beans:
1. Flatulence and Bloating:
Beans contain complex carbohydrates and fibers that can be difficult for some people to digest completely.
This incomplete digestion can lead to the production of gas in the digestive tract, causing flatulence and bloating.
2. Antinutrients:
Beans, like other legumes, contain antinutrients such as phytates and lectins.
These compounds can interfere with the absorption of minerals like iron, zinc, and calcium. Soaking and cooking beans can help reduce antinutrient levels.
3. Digestive Enzyme Inhibitors:
Beans may contain enzyme inhibitors that can interfere with the body’s ability to break down proteins and carbohydrates.
Cooking can help neutralize these inhibitors to some extent.
4. Allergies:
Allergic reactions to beans, especially certain varieties, are possible.
Individuals with known allergies should avoid the specific types of beans to which they are allergic.
5. Gastrointestinal Issues:
For some individuals, beans may cause gastrointestinal issues such as diarrhea or constipation.
Gradual introduction and proper cooking methods may help alleviate these symptoms.
6. High Fiber Content:
While fiber is beneficial for digestive health, an abrupt increase in dietary fiber, such as that found in beans, can cause digestive discomfort, including gas and bloating. Gradual incorporation into the diet is recommended.
7. FODMAPs:
Certain beans contain fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs), which can trigger symptoms in individuals with irritable bowel syndrome (IBS).
Low-FODMAP varieties or controlled portions may be advisable for those sensitive to FODMAPs.
8. Individual Tolerance:
Individual tolerance to beans can vary. Some people may experience digestive discomfort, while others may tolerate them well.
Experimenting with different types of beans and preparation methods can help identify what works best for an individual.
Frequently Asked Questions
Are beans and legumes the same?
The terms “beans” and “legumes” are related, but they are not exactly the same.
All beans are legumes, but not all legumes are beans.
Legumes are a broader category of plants that belong to the Fabaceae family, which includes various types of plants with seed pods that split along two seams.
Beans specifically refer to the seeds of plants within the legume family that are enclosed in pods.
What are 4 examples of legumes?
- Chickpeas (Garbanzo beans)
- Lentils
- Peas (including green peas, snow peas, and snap peas)
- Kidney beans
What is the healthiest legume?
The “healthiest” legume can depend on individual nutritional needs and preferences.
However, lentils are often considered one of the healthiest legumes due to their high protein and fiber content, along with substantial amounts of essential nutrients like iron and folate.
Lentils are versatile and can be incorporated into various dishes.
Are groundnuts a legume?
Yes, groundnuts are legumes. Groundnuts are more commonly known as peanuts, and they belong to the legume family.
Despite their name, peanuts grow underground and are not true nuts.
They are a rich source of protein, healthy fats, and various nutrients, making them a popular and nutritious snack.
Legumes vs Beans for Weight Loss:
Legumes and beans, with their high fiber and protein content, can be beneficial for weight loss.
They contribute to a feeling of fullness, helping control appetite and reduce overall calorie intake.
Incorporating them into a balanced diet can support weight management.
Which Beans Are Not Legumes:
All beans are a type of legume, so there are no beans that are not legumes.
However, there are other types of legumes that are not classified as beans, such as lentils, chickpeas, and peas.
Legumes vs Beans Taste:
Taste can vary among different legumes and beans.
Generally, legumes and beans have a mild, earthy flavor.
However, specific varieties may have distinct tastes.
For example, lentils have a slightly peppery taste, and chickpeas have a nutty flavor.
Legumes vs Beans vs Peas:
Peas are a specific type of legume, and beans are another type of legume.
So, both peas and beans fall under the broader category of legumes.
Peas, however, are often distinguished as a separate category due to their small size and unique characteristics.
Legumes vs Beans Calories:
The calorie content can vary among different legumes and beans.
In general, legumes and beans are moderate in calories, but specific values depend on the type and preparation method.
Legumes vs Beans vs Lentils:
Lentils are a type of legume, and beans are another type of legume. So, lentils and beans are both subsets of the larger legume category.
Lentils are often smaller and cook faster than many beans, and they have a slightly different nutritional profile.
Medically reviewed by Dr. Ramesh Gaddam, M.D.
General Physician, Diabetologist, and Critical Care Specialist.
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