Did you know that eating legumes – like lentils, chickpeas and peas – could lower your cholesterol and improve gut health?
Legumes are among the best plant-based protein sources. Unlike animal proteins, legumes contain no cholesterol and are naturally low in fat. Regularly eating legumes can help lower LDL cholesterol (the “bad” cholesterol) and improve overall heart health. They’re also rich in iron, folate, and magnesium—nutrients that help boost energy levels and support overall well-being.
Fiber for a happy gut
Fiber plays a crucial role in digestion by promoting regular
bowel movements. Some fibers in legumes act as
prebiotics, serving as food for healthy gut bacteria. A
balanced gut microbiome has been linked to improved
immunity, better mood, and even weight management.
The blood sugar balancer
Legumes have a low glycemic index (GI), meaning they
release energy slowly and steadily. This makes them an
excellent food choice for people with diabetes or anyone
looking for sustained energy throughout the day. By
adding beans or lentils to your meals, you can prevent
blood sugar spikes and reduce cravings for processed
snacks—helping you feel fuller for longer.
A sustainable food choice
Growing legumes requires significantly less water and land than raising livestock for protein. Legumes naturally fix
nitrogen in the soil, improving soil fertility and reducing the need for chemical fertilizers.
Surprising facts about legumes
- The world’s smallest legume is the lentil, while the largest is the peanut (peanuts are actually legumes—not nuts!).
- Soybeans are a complete protein, meaning they contain all nine essential amino acids, just like meat.
Remember that our Registered Dietitian is available to answer any nutrition-related questions or queries at
Thandi.Hallinan@empactgroup.co.za
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