Why you should load up on legumes

• Reduce cholesterol levels: Beans are loaded with fiber—about 60 percent of the daily recommended value in one cup of black beans. Black beans also contain soluble fiber, which reduces your body’s absorption of cholesterol and can decrease high cholesterol levels, a risk factor for heart disease. Consuming between five and 10 grams of soluble fiber per day can lower cholesterol—a cup of black bean contains more than seven grams. Opt for dried beans or rinse canned beans to remove excess salt. Too much sodium in your diet can increase blood pressure, another heart disease risk factor.
• Lower diabetes risk: Legumes have a low glycemic load, which is beneficial for many reasons, including regulating blood sugar levels. A glycemic load determines how much a food will affect blood sugar levels. Aim to consume a total daily glycemic load less than 100; a half a cup of kidney beans has a load of six. Legumes also prevent blood sugar spikes, so they provide your body with steady energy.
• Fight diseases like cancer: Legumes are loaded with fiber, which may prevent some digestive cancers. Beans, especially black beans, contain nutrients, like antioxidants and flavonoids, that help fight disease.
• Help control weight: Legumes are low in calories. When consumed in excess, both can contribute a few extra inches to your waistline. A half-cup of garbanzo beans contains only 135 calories and no saturated fat, plus fiber and protein, which keep you fuller for longer. Fiber also promotes regularity.

Sneak legumes into every meal
The weekly recommended intake of beans for adult men and women is between two and three cups, but Americans seldom reach these goals. Incorporating legumes into your diet can be simple and tasty, too.

• Hide black beans in brownies by swapping flour for pureed black beans.
• Garbanzo beans, also called chickpeas, can be blended into a hummus spread and added to a sandwich or used as a dip for veggies.
• Swap half a cup of cooked lentils for your typical protein in your lunchtime salad. They contain only 115 calories, and 9 grams of protein and 8 grams of fiber.
• Pea soup makes a hearty meal or puree a cup of peas in your next bowl of pesto.
• Start your morning with a boost of energy and a punch of fiber, protein and iron by folding plump kidney beans into an omelet, instead of bacon or ham.

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