The 9 Healthiest Beans and Legumes You Can Eat

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Beans and legumes are the fruits or seeds of a family of plants called Fabaceae. They are commonly eaten around the world and are a rich source of fiber and B vitamins.

They are also a great replacement for meat as a source of vegetarian protein.

Beans and legumes have a number of health benefits, including reducing cholesterol, decreasing blood sugar levels and increasing healthy gut bacteria.

Here are nine of the healthiest beans and legumes you can eat, and why they are good for you.

1. Chickpeas

Also known as garbanzo beans, chickpeas are a great source of fiber and protein.

Many scientific studies have shown that beans and legumes such as chickpeas can help reduce weight, risk factors for heart disease and potentially even the risk of cancer, especially when they replace red meat in the diet (1, 2, 3, 4, 5).

One cup (164 grams) of cooked chickpeas contains roughly (6):

  • Calories: 269
  • Protein: 14.5 grams
  • Fiber: 12.5 grams
  • Folate (vitamin B9): 71% of the RDI
  • Manganese: 84% of the RDI
  • Copper: 29% of the RDI
  • Iron: 26% of the RDI

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