All You Want To Know About Including Legumes In Your Plant-Based Diet

Plant-Based Meals
Plant-Based Meals
Plant-Based Meal
Plant-Based Meal

Vegans should include a wide variety of plant-based foods in their diet for ensuring that they acquire all the essential nutrients that are required by their bodies. Some of the important foods to include in your plant-based meal include fruits, vegetables, nuts, seeds, grains, cereals, etc. Another important category of plant-based foods that should be added to your diet includes legumes. They are well-known for their nutrient value and other health benefits. Therefore, we list some of the important information you want to know about legumes so that it will be possible for you to include them effectively in your diet for deriving all the health benefits.

Important Legumes To Include In Your Plant-Based Diet

There are a wide variety of legumes to include in your diet. Some of them include:

  • Chickpeas
  • Lentils
  • Green peas
  • Kidney beans
  • Lima beans
  • Black beans
  • Soybeans
  • Navy beans
  • Black-eyed beans, and more.

All these legumes contain a wide range of nutrients that are needed by the human body for executing different functions. Hence, make sure that you include various legumes in your vegan diets for ensuring that you get different nutrients provided by them.

Nutritional Value Of Legumes

There are different nutrients provided by legumes. The vitamins and minerals you get can vary based on the type of legumes you are consuming. Some of the important nutrients that are found in different legumes include protein, carbohydrates, fiber, iron, potassium, calcium, folate, and magnesium.

Legumes are very low in fat and they are cholesterol-free too. In addition to the nutrients listed above, legumes contain many other beneficial compounds. They include:

  • Lysine, which is an essential amino acid
  • Resistant starch
  • Polyphenols, a powerful antioxidant

Health Benefits Provided By Legumes

Legumes can provide you a large number of health benefits. They can be beneficial for:

  • Lowering the risk of heart diseases
  • Guarding against type 2 diabetes
  • Reducing cholesterol and blood pressure
  • Might help with lipid control in people who have diabetes
  • Help with weight control

Antinutrients In Legumes

Legumes contain certain compounds called antinutrients that can limit the absorption of nutrients by the body. Some of the common antinutrients present in legumes include:

  • Lectins
  • Phytates
  • Tannins
  • Saponins

Soaking, sprouting, fermenting, cooking, etc. can be useful for reducing the levels of antinutrients thereby increasing the absorption of different nutrients present in them.

Legumes can provide you a large number of health benefits. They are some of the important plant-based foods that you have to include in your diet. Eating different varieties of legumes can be beneficial for you despite the type of diet you follow.