Legumes are a group of plant-based foods that include lentils, beans, peas, and chickpeas. These nutritious foods offer numerous health benefits and are often recommended by health professionals. Here are 10 reasons to include legumes in your diet:.

1. Lower Cholesterol Levels

Legumes have significant amounts of soluble fiber, which helps lower cholesterol levels by binding to the cholesterol in your food, ultimately preventing it from being absorbed into your bloodstream.

According to a study published by the American Heart Association, consuming legumes regularly can lower LDL (bad) cholesterol by up to 6.6 percent.

2. Improves Digestion

Legumes are high in fiber, which can help regulate your digestive system. Fiber adds bulk to your stool and helps prevent constipation, bloating, and other digestive issues.

Consuming legumes regularly will help keep your digestive system healthy and functional.

3. Triglyceride Reduction

Triglycerides are essentially fat in your blood that can contribute to heart disease when levels are too high. Eating legumes can help lower triglyceride levels, along with heart disease risk factors like insulin resistance and inflammation.

According to the American Diabetes Association, consuming legumes regularly can lower triglyceride levels by up to 34 percent.

4. Improved Weight Management

Legumes are packed with protein and fiber that can help you feel full and satiated for longer periods.

They also have a low glycemic index level, which means they don’t cause an abrupt spike in your blood sugar levels, leading to lower-calorie intake and better weight management. Several studies have attested to the weight-loss benefits of legumes, making it an excellent addition to weight loss diets.

5. Blood Pressure Regulation

Legumes are rich in potassium, a mineral that helps regulate blood pressure naturally. This mineral has a potent vasodilation effect, which widens your blood vessels, ultimately reducing your blood pressure.

According to studies, consuming legumes regularly can reduce blood pressure levels in people with hypertension or high blood pressure.

6. Stabilizes Blood Sugar Levels

Glucose is the primary source of energy in your body, and it can directly affect your health when levels are too high or too low.

Legumes contain carbohydrates that are slowly absorbed by your body and don’t cause sudden spikes in your blood glucose levels. This is a great benefit for people with diabetes, as it helps regulate blood sugar levels and prevent sudden blood sugar spikes.

7. Anti-Inflammatory Properties

Inflammation is a severe health issue that can cause chronic diseases like heart disease, diabetes, cancer, and more. Legumes contain phytochemicals that have anti-inflammatory benefits.

These phytochemicals help reduce inflammation in your body, further preventing chronic diseases.

8. Lowers Your Risk of Cancer

Legumes contain plant compounds like saponins and lignans, which have cancer-fighting properties. They also contain antioxidants that help protect your cells from cancerous cells.

According to the National Cancer Institute, consuming legumes regularly can lower your chances of developing cancer.

9. Energy Boosting

Legumes are packed with complex carbohydrates that provide your body with slow and steady energy, sustained for several hours.

This is an excellent benefit for people who need long-lasting, sustainable energy, like athletes or people with busy schedules.

10. Appetite Control

Legumes can help control your appetite and food cravings, leading to better meal control and healthier food choices. Consuming legumes regularly can help lower your overall caloric intake, reduce your appetite, and prevent overeating.