Last updated on Jun 18th, 2020 at 06:33 am

Beans and lentils contain carbohydrates and are high in folate, phosphorus, potassium, zinc, calcium and selenium. Beans are packed with saponins which are anti-inflammatory compounds helping your immune system protect you against cancer. Saponins lower your cholesterol. This factor makes the nutritional value of legumes very high. Remember, overcooking of beans may destroy saponins.

Legumes are high in the essential amino acid lysine. Grains are low in lysine and high in methionine. Hence a combination of grains and legumes was always considered best for a balanced diet. Indian dahl and rice is the best example of this type of diet. Tofu with rice, beans with corn tortillas, wheat bread and peanut butter are some other examples.


Legumes are low in sugar and fat and high in protein. They are healthy and can be cooked and eaten in curries, stews, soups, salads, etc. They can be used as meat substitutes, and give you a feeling of satiation.

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They have a significant amount of fibre to prevent and correct constipation and improve digestive function. This fibre is known to help stabilize blood sugar so is ideal for diabetics and those with insulin resistance or hypoglycemia.




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