Legumes are considered a vital source of proteins, minerals, vitamins, and salts. They are an essential part of the diet in many countries due to their significant importance. Sometimes, they serve as a substitute for meat and dairy products, especially for those following a vegetarian diet. Legumes also possess antioxidant, anti-inflammatory, and anti-cancer properties, making them beneficial for heart health, blood pressure regulation, and blood sugar levels.
Here are some types of legumes that nutrition experts recommend including in the diet:
1. **Lentils**: Lentils are a widely consumed legume in the Middle East, especially in soups. They are a good source of protein, fiber, carbohydrates, and vitamins like vitamin B, as well as minerals such as iron, magnesium, zinc, and calcium. Lentils contain phenolic compounds like flavonoids, which have antioxidant, anti-inflammatory, and anti-tumor properties, and they are considered a good food for diabetics with high blood sugar levels.
2. **Peas**: Peas are one of the most popular and delicious legumes loved by both children and adults. They are rich in proteins, vitamins, minerals, and fiber, making them beneficial for the digestive system and have blood sugar-lowering properties, making them excellent food for diabetics.
3. **Red Beans**: Red beans are a rich source of protein, dietary fiber, carbohydrates, vitamins, and minerals. Their high fiber content can aid in weight loss, and they also contain polyphenols known for their anti-cancer properties.
4. **Chickpeas**: Chickpeas are renowned for their wonderful aroma and taste. They are high in dietary fiber, proteins, vitamins A, C, E, and essential minerals. Additionally, the isoflavones found in chickpeas may have protective effects on the heart, bones, and brain, and they may help prevent cancer as well.
