Types of beans
Peas
Pea is one of the legumes rich in protein and fiber. Many scientific studies have shown that chickpeas can help with weight loss, fight heart disease risk factors and reduce the risk of cancer, especially when replacing red meat in the diet. Other high carbohydrate foods are particularly effective in lowering blood sugar and increasing insulin sensitivity. One cup of cooked chickpeas contains 269 calories, 14.5 grams of protein, 12 grams of fiber. It also provides about 70% of the daily requirement of vitamin B9, 84% of the daily requirement of manganese, 29% of the daily requirement of copper and 26% of the daily requirement of iron. Due to the presence of fiber, the consumption of peas improves the function of the intestines and reduces bacteria. Harmful intestines help. In addition, chickpeas can reduce total cholesterol and LDL cholesterol, which are considered risk factors for heart disease.
Red Beans
Red beans, like other legumes, are rich in fiber, which helps to slow down the absorption of blood sugar and thus reduce blood sugar levels. Studies show that red beans reduce body weight and fat mass. One cup of cooked red beans contains 215 calories, 13 grams of protein, 13 grams of fiber, 23% of the daily requirement of vitamin B9, 22% of manganese, 20% Vitamin B1 provides 17% of copper and 17% of the daily requirement of iron.
Peas
Peas are not excluded from other legumes and contain a lot of fiber and protein. Many studies have shown that pea fiber and protein, which can be taken as a supplement, have many health benefits. Since fiber feeds the healthy bacteria in your gut, pea fiber may also Improve intestinal health and prevent constipation in old age. It also helps the growth of healthy gut bacteria that can produce short-chain fatty acids and help promote gut health. Consuming pea flour lowers blood sugar, in addition to reducing blood triglycerides and Making a person feel full prevents weight gain. One cup of cooked peas contains 125 calories, 8 grams of protein and 9 grams of fiber, and about 24% of the daily requirement of vitamin B9, 48% of vitamin K and 30%. Provides vitamin B1.
Lentils
Lentils are an excellent source of plant protein, and are also a rich source of iron, which is suitable for people who are prone to iron deficiency. People who follow a plant-based diet should include lentils in their diet for iron. Lentils, like peas, help reduce blood sugar. Lentils improve intestinal health by improving intestinal function and reducing the amount of gastric waste and help in better digestion of food. Also, lentil sprouts can help heart health by reducing LDL cholesterol and increasing HDL cholesterol. One cup of cooked lentils contains 230 calories, 18 grams of protein and 15 grams of fiber. In addition, it provides 90% of the daily requirement of vitamin B9, 29% of copper, 22% of vitamin B1 and 49% of manganese.
Soybeans
We all know soy as a vegetable protein and use it as a substitute for red meat. One cup of soybeans contains 298 calories, 28 grams of protein, and 10 grams of fiber, in addition to being a good source of manganese, iron, phosphorus, vitamin K, vitamin B2, and vitamin B9. Along with these nutrients, soybeans contain large amounts of antioxidants. It is called isoflavone, which has many health benefits. The isoflavones present in soy beans prevent the risk of contracting various types of cancer, especially stomach cancer and gastrointestinal cancers. Studies show that soy consumption prevents breast cancer in women. Soy protein may also help reduce a number of heart disease risk factors, including blood pressure and cholesterol.