LEGUMES & BEANS
If you’re a fan of Asian cuisine then you’re most likely familiar with red bean paste, which is made with this nutrient-dense legume. Adzuki beans have a nutty yet quite neutral flavor profile, so that even the pickiest of palates will likely be a fan. With their high mix of fiber and protein, adzuki beans are great for helping manage normal blood sugar. These little red beans are also loaded with antioxidants, making them great for fighting off disease and generally boosting the immune system.
Nutritionals
Protein
Potassium
Fiber
Folate
Potassium
Magnesium
B Vitamins
Health Benefits
Protein helps build lean muscle
Boosts immune system
Helps manage blood sugar levels
Supports a healthy heart
Great for weight management
Black Beans
A common burrito staple, black beans are arguably one of the most popular beans consumed in the U.S. The health benefits of black beans, their versatility, and their high nutrient content make them an excellent choice for both plant-based eaters and omnivores alike. Studies have linked eating black beans with helping to protect against inflammation, heart disease, weight gain, diabetes, certain cancers, and common nutrient deficiencies that we often see in people eating a typical western diet.
Nutritionals
Fiber
Folate
Protein
Copper
Magnesium
Phosphorous
B Vitamins
Health Benefits
Improves cardiovascular health
Boosts immune health
Anti-carcinogenic properties
Aids in digestive health
Great for weight management
Fights inflammation
Stabilizes blood sugar levels
Black-Eyed Peas
No, we're not talking about the music group. Despite being called a pea, black-eyed peas are in fact a bean; they are white in color with black spots that look like eyes. They are a great source of protein and potassium, with no fat or cholesterol making them a heart healthy whole-food. They're also a great source of folate, which is promotes new cell growth as well as assists the body in utilizing Vitamin B12 and amino acids.
Nutritionals
Protein
Fiber
Potassium
Folate
Iron
Vitamin A
Health Benefits
Promotes healthy skin and eyes
Boosts the immune system
Helps lower blood pressure
Aids digestive health
Cannellini Beans
Cannellini beans, also called white beans or white kidney beans, are a great part of a healthy diet because they provide high fiber and protein content without weighing you down with calories. That combination makes cannellini beans a great food if you're trying to lose some weight because they helps you feel fuller for longer without the caloric overload. These legumes have also been linked to lower blood sugar levels, better heart health and lower cholesterol. Cannellini beans' high antioxidant content has also been shown to help the body fight cancer; specifically, the ferulic acid found in these beans can help protect against UV damage to your skin, which can help protect against skin cancer.
Nutritionals
Protein
Fiber
Leucine
Magnesium
Iron
Folate
Health Benefits
Aids in weight management
Regulates blood sugar levels
Contributes to a healthy heart
May help fight cancer
Protects skin from sun damage
Great for digestive health
Helps lower cholesterol
Chickpeas (Garbanzo Beans)
Chickpeas (also known as garbanzo beans) are very popular in Mediterranean dishes, and are most often seen today ground up as the primary component of hummus. Like many other legumes, Chickpeas have a high protein and high fiber mixture that makes it ideal for weight management. In particular, the chickpea also has a ton of minerals that help support bone health and density, such as calcium, magnesium, manganese, zinc and vitamin K. In addition, the selenium found in chickpeas has been linked to preventing inflammation and detoxifying some cancer-causing compounds in the body.
Nutritionals
Protein
Fiber
Zinc
Iron
Folate
Phosphate
Calcium
Magnesium
Manganese
Vitamin K
Vitamin C
Vitamin B6
Selenium
Choline
Health Benefits
Helps regulate blood sugar
Promotes heart health
Can help lower blood pressure and cholesterol
Anti-carcinogenic properties
Aids in weight management
Boosts immune system
Strengthens bones
Fights inflammation
Great for digestive health
Edamame (Soy Beans)
You may have had edamame (also known as soy beans) as an appetizer at a Japanese restaurant, tucked away in their fuzzy little pods and sprinkled with salt. Soy can be found in many forms – soy milk, soy protein, edamame, soy sauce, bean paste, tempeh, tofu, meat alternatives, and even as an additive to many packaged foods. The isoflavones (a type of compound called phytoestrogens) in soy foods have been linked to a decreased risk for osteoporosis, while the calcium and magnesium in soy may help to lessen PMS symptoms, regulate blood sugar and prevent migraine headaches. However, too much soy can could lead to hormonal and health issues, so soy is best consumed in moderation.
Nutritionals
Protein
Iron
Fiber
Folate
Vitamin C
Choline
Isoflavones
Calcium
Health Benefits
Supports bone strength
May help decrease risk of age-related mental disorders
Regulates blood sugar
Promotes cardiovascular health
Great for weight management
Fava Beans
Fava beans, also known as broad beans, are green-colored legumes that come in their own "pod," much like edamame. They are naturally low in fat and rich in fiber, protein and iron. Fava beans, when eaten as part of an overall healthy diet, may offer cardiovascular benefits and aid in weight management. Their high fiber content has a variety of health benefits, ranging from regularity and general digestive health support, to improving blood sugar and cholesterol levels.
Nutritionals
Fiber
Protein
Iron
Copper
Phosphorus
Vitamin B1
Magnesium
Potassium
Folate
Manganese
Health Benefits
Promotes cardiovascular health
Great for weight management
Helps the body create energy
Strengthens the bones
Regulates blood pressure
Great Northern Beans
Great Northern Beans look similar to lima beans, but are white in color. They are a low-fat, cholesterol-free, low-calorie source of iron, dietary fiber, potassium and protein. Similar to its relatives (navy beans and cannellini beans), Great Northern Beans are great for supporting digestive health, weight management and bones strength, along with helping lower cholesterol.
Nutritionals
Fiber
Protein
Iron
Calcium
Folate
Potassium
Health Benefits
Helps lower cholesterol
Promotes heart health
Lowers cholesterol
Great for weight management
Strengthens bones
Green Beans
Despite the name, green beans are not considered a bean at all in terms of nutrition. Green beans are harvested with their beans in a pod before they have had a chance to mature. They are more nutritionally comparable to other pod vegetables, such as snap peas and okra. Green beans are also commonly known as snap beans and string beans. They are low in fat and high in dietary fiber, making them a great food for those looking to better manage their weight. This is a great snacking whole-food, especially for kids.
Nutritionals
Vitamin C
Vitamin A
Manganese
Vitamin K
Magnesium
Thiamine
Potassium
Folate
Iron
Health Benefits
Helps strengthen bones
Great for weight management
Aids in digestive health
Can help lower cholesterol and blood pressure
Kidney Beans
Kidney Beans, as the name suggest are shaped like kidneys and are dark red in color. They are a cheap and convenient way to add plant-based protein and more fiber to your diet. Kidney beans are a rich source of iron and provide vitamins A and C, among other nutrients your body needs for overall health. Like other legumes, kidney beans support digestive health, heart health and strong bones.
Nutritionals
Protein
Fiber
Folate
Iron
Magnesium
Manganese
Potassium
Vitamin B6
Vitamin C
Vitamin A
Health Benefits
Lowers cholesterol
Regulated blood sugar
Boosts immune system
Anti-carcinogenic properties
Aids digestive health
Supports a healthy heart
Great for weight management
Strengthens bones
Lentils
Lentils are becoming more and more popular for plant-based eaters and omnivores alike. We imagine it's because they pack a powerful nutritional punch, along with being easy to prepare and having a pleasant, nutty taste. Lentils, like many other legumes, have a great mix of high fiber and high protein that make it an ideal food for weight management, heart health and digestive health. Lentils also increase steady, slow-burning energy due its fiber and complex carbohydrates. Lentils are also a good source of iron, which transports oxygen throughout your body and is key to energy production and metabolism.
Nutritionals
Vitamin A
Vitamin C
Thiamine
Folate
Iron
Fiber
Protein
Magnesium
Health Benefits
Promotes a healthy heart
Helps to lower cholesterol
Aids in digestive health
Helps regulate blood sugar
Great for weight management
Helps the body create energy
Lima Beans
Lima Beans, also known as butter beans, are named after the capital of Peru where they were first cultivated. They are green or cream in color with a buttery, potato like taste. Like other beans, they are low in fat, and rich in protein and cholesterol lowering fiber. Because of that magical combination of high protein and fiber, lima beans make a great food for weight management and for those with digestive health issues.
Nutritionals
Fiber
Protein
Vitamin B6
Vitamin B1
Magnesium
Iron
Folate
Manganese
Iron
Potassium
Phosphorous
Health Benefits
Helps lower cholesterol
Aids in digestive health
Promotes heart health
Boosts the immune system
Anti-carcinogenic properties
Great for weight management
Mung Beans
Mung beans — a small, green legume in the same family as lentils and peas — is a high source of protein, fiber, antioxidants and phytonutrients. They might not be as popular as their other legume relatives, but mung beans have some big health benefits to offer. Like other legumes, mung beans have a great mixture of high fiber and high protein that make it easily digestible and great for weight management. Because of their high nutrient density, mung beans are considered useful in defending against several chronic, age-related diseases, including heart disease, cancer, diabetes and obesity.
Nutritionals
Fiber
Protein
Manganese
Zinc
B Vitamins
Potassium
Magnesium
Folate
Copper
Health Benefits
Aids in digestive health
Great for weight management
Helps lower cholesterol
Promotes a healthy heart
Boosts the immune system
Navy Beans
Navy beans, also known as Yankee Beans or Boston Beans, got its name after serving as an important source of nutrition on America’s early Naval ships. As a nutrient-dense food, the navy bean is considered both a vegetable and a protein food, making it a healthy addition to your diet. Like other legumes, navy beans are also rich in several vitamins and minerals, including magnesium and folate; while magnesium helps control muscle function and supports cell metabolism, folate is best known for helping the body make red blood cells and playing an essential role in cell growth.
Nutritionals
Dietary Fiber
Protein
Folate
Magnesium
Vitamin C
Vitamin B6
Iron
Health Benefits
Helps lower cholesterol
Great for weight management
Promotes cardiovascular health
Helps build lean muscle
Supports cell metabolism and growth
Peanuts
Aww, nuts! Peanuts aren't actually nuts! Botanically, these tasty treats are considered legumes. Although a classic treat for a baseball game, peanuts are often shied away from because of their high fat content. However, in moderation, the healthy fats that raw peanuts offer have actually been linked to better heart health. Peanuts contain more than 30 essential vitamins and minerals, including vitamin E, niacin, folate and manganese. Protein is also abundant in peanuts, making it a filling snack.
Nutritionals
Protein
Folate
Vitamin E
Magnesium
Copper
Manganese
Fiber
Healthy Fats (monounsaturated fats)
Niacin
B Vitamins
Phosphorous
Health Benefits
Promotes cardiovascular health
In moderation, great for weight management
Anti-carcinogenic properties
Aids in digestive health
Can help lower cholesterol
Pinto Beans
In Spanish, Pinto means "painted," which speaks to the colors and textures abundant in this little legume. Like many beans, Pinto Beans have a great combination of high fiber and high protein that make it a great food for managing your weight because it helps you feel fuller for longer without bogging you down with calories. Eating Pinto Beans has been linked to a reduced risk for heart disease and even slowing tumor growth.
Nutritionals
Fiber
Protein
Folate
Manganese
Thiamine
Potassium
Manganese
Phosphorus
Iron
Magnesium
Copper
Vitamin B6
Vitamin K
Health Benefits
Lowers cholesterol
Regulates blood sugar levels
Anti-carcinogenic properties
Promotes a healthy heart
Aids in digestive health
Great for weight management
Supports strong bones
Split Peas
Split Peas are rich in protein, low in fat, and contain a variety of nutrients. Plus, these legumes cook a lot quicker than other dried varieties such as kidney beans or chickpeas. Split peas are a good source of vitamins A and B, potassium and magnesium. Vitamin A supports immune and eye health. B vitamins assist red blood cell production and also help create energy from the food you eat. Potassium builds muscle breaks down carbohydrates into energy. Magnesium is also necessary for energy production and to keep your teeth and bones healthy and strong.
Nutritionals
Fiber
Protein
Magnesium
Vitamin A
B Vitamins
Potassium
Health Benefits
Promotes healthy eyes
Boosts immune system
Aids in digestive health
Great for weight management
Supports strong bones
Source: https://www.swiig.com/swiig-life/food-for-life/whole-foods-the-basics/legumes-beans