Legumes are an inexpensive and nutritious source of protein, but their daily consumption among American adults is less than 14%. Experts in nutrition and well-being, such as Samantha Cassetty, founder of Sam's Plate and co-author of “Sugar Shock”, interviewed by Fox News Digital, highlight the importance of these foods to combat chronic diseases and improve the quality of the diet.

Legumes provide high-quality protein, fiber and a variety of micronutrients, including folic acid and iron, he noted.

Additionally, legumes do not naturally contain cholesterol or saturated fat, registered dietitian nutritionist Deborah Murphy added to Food & Wine.

Disease risk reduction

Studies suggest that regular legume consumption is associated with a lower risk of heart disease, type 2 diabetes and obesity, which may increase life expectancy.

Diseases that help prevent or control:

Cardiovascular diseases

Type 2 diabetes and glycemic control

Obesity and metabolic syndrome

Cancer (especially colorectal)

Varieties and forms of consumption

Lentils, chickpeas, beans and peas are nutritional gems often relegated to the modern diet. Despite its low cost and enormous potential, the current pace of life has decreased its usual consumption.

Black beans are rich in antioxidants, while versatile chickpeas can be incorporated into numerous dishes. Both are recommended by nutritionists to enrich salads and as healthy snacks.

Lentils and beans add texture and are ideal for mixing with other ingredients, providing additional protein and fiber.

Incorporating legumes into your daily diet is simple. From salads to stews, they can be used in multiple ways, such as in tacos or salads with roasted vegetables.

Key details

Impact on health

Environmental sustainability

Barriers and solutions

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