Superfood is ideally a marketing term for food with exceptional nutrient density and fantastic health benefits. Superfoods might be a relatively new concept for Western countries; however, there are mentions in the Ayurveda about these superfoods.
Today we will be discussing one of the most common and famous of the many Superfoods – Beans and Legumes!
Commonly eaten worldwide, beans and legumes belong to the family of plants called Fabaceae. They are rich in Vitamin B and fiber. Also, they are a great source of protein – the perfect replacement for meat!
Here are some of the reasons why beans and legumes are Superfood!
- High in protein: Substituting meat with beans is the best option to lower the fat intake, cholesterol, and calories while maintaining the protein level.
- High in Polyphenols: A type of antioxidant, polyphenols lowers high blood pressure. It also assists the immune system through antibacterial effects. They also help to reduce cell damage from oxidative stress and inflammation. It also helps improve sore muscles.
- Great source of fiber: Beans are a great source of fiber, which slows the movement of food through your gut. This helps you feel fuller for a longer time and keep blood sugar spikes at bay. For these reasons, diets high in fiber have been linked to lower body weight, waist circumference, body fat, and healthy insulin response.
- Folate is a water-soluble Vitamin B required to produce red blood cells, and beans and legumes are rich in folate. It even assists in creating DNA and RNA, which is critical for muscle repair and healthy cells and prevents damage from free radicals.
To help you include these amazing superfoods in your diet and embrace a healthy body and lifestyle, we are sharing some of the commonly consumed beans and legumes globally:
- Chickpeas: A commonly eaten bean, chickpeas are high in protein and fiber. Studies show that it reduces the risk of heart disease, helps with weight loss, and reduces cancer risk. It even helps lower blood sugar levels and increases insulin sensitivity.
- Lentils: Lentils or commonly known as Dal in the Indian Subcontinent, is another superfood! Again they are a great source of protein, especially for vegetarians and vegans. Lentils help lower blood sugar, benefits gut health, and improve bowel function. They reduce bad cholesterol or LDL and increase good cholesterol HDL.
- Peas: Peas are rich sources of fiber and protein. They reduce insulin resistance and lower blood sugar level. Peas improve gut health.
- Kidney beans: Kidney beans slow the absorption of sugar in the blood and reduce blood sugar levels. They also support weight loss.
- Soybeans: Soybeans are consumed in seeds, oil, and even tofu, especially in Asia. They are rich in antioxidants called isoflavones, associated with reducing cancer risk. Soy protein may also help reduce the risk factors for heart disease, including blood pressure and cholesterol.
- Pinto beans: More famous in Mexico, they reduce cholesterol and improve gut health. They also lower blood sugar levels.
- Peanuts: Peanuts are a great source of monounsaturated fats, polyunsaturated fats, protein, and vitamin B. It is steadily becoming one of the most preferred snacks amongst fitness lovers.
We are sure you loved this informational note from the experts and are pumped to add these fantastic superfoods to your diet to embrace a healthy life! For more details and a curated diet plan, call us now and book an appointment with Arogya Yatra to start your journey toward a beautiful life!
