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Video: The Healthiest Legumes
These fleshy, flat green beans are especially common in the Mediterranean region, but recently they can often be seen in the markets and here. 100 grams contains slightly fewer calories than the rest of the beans (187), plus 13 grams of protein and 9 grams of fiber. A serving of fava provides 40% of the daily requirement for vitamin B9 (folate), 36% of the daily value for manganese and 22% for copper. They also contain magnesium, phosphorus, thiamine and zinc.
The most common, affordable and easy to prepare, whether in canned form or dry beans. A serving of red beans has even more fiber than fava (14 grams), the same amount of protein, and 20% of the daily value of vitamins B1 and B9. Due to its ruby color, it contains a lot of iron (17% of the daily requirement). Despite their nutritional value, red beans can help lower blood sugar levels and are even suitable for a weight loss diet.
Previously, soy was eaten primarily in Asia, but today, thanks to the vegan trend, it has become one of the most popular ingredients in Europe in the form of vegan burgers, soy milk and tofu. Instead of buying ready-made foods, cook soybeans as a side dish. It holds the record for protein content per serving (27 grams) and also contains an impressive amount of magnesium (71% DV), iron (49%), phosphorus (42%), vitamins K (40%), B2 and B9.
This is a traditional food in Latin America, and the people there have every reason to regularly consume black beans: in a serving of 16 grams of fiber and protein, 64% of the daily value of vitamin B9, and about 30% of the daily requirement for manganese, magnesium, thiamine and iron. These beans have a low glycemic index and have the ability to lower the level of glucose released into the bloodstream from rice or bread, which is why they are eaten in pairs in South America.
You should indulge yourself in hummus, if only because a serving of chickpeas contains 71% of the daily value of vitamin B9 and 84% of manganese. Also, these Mediterranean beans are rich in protein and fiber (more than fava, but less than soy), plus they contain about 30% of the daily requirement for copper and iron.
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