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9 Healthy Beans and Legumes

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1. Chickpeas

Chickpeas are an excellent source of fiber and minimal in calories. Consuming them may reduce blood sugar levels and promote digestive health.

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2. Lentils

Lentils are an excellent source of iron and vegetarian protein. 

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LENTILS

Compared to other high-carbohydrate foods, they may reduce blood sugar levels when consumed.

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3. Peas

Peas are rich in protein, fiber, and micronutrients that promote a healthy digestive tract and blood pressure. Pea protein isolate may aid in muscle construction.

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4. Kidney beans

The high fiber content of kidney beans may help reduce the rise in blood sugar that follows a meal. 

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Kidney beans

Additionally, they are rich in folate, an essential nutrient during pregnancy.

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5. Black beans

By altering the gut microbiota, black beans may aid in blood sugar management.

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BLACK BEANS

In addition, they may reduce the rise in blood sugar following a meal compared to other high-carbohydrate foods, such as rice.

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6. Soybeans

Soybeans and the antioxidants they contain may reduce the risk of certain malignancies, decrease cardiovascular disease risk factors, and prevent bone density loss during menopause.

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7. Pinto beans

Pinto legumes may aid in lowering blood cholesterol and glucose levels while promoting gut health.

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8. Navy beans

Navy legumes are high in fiber and may help reduce metabolic syndrome risk factors.

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9. Peanuts

Actually, peanuts are a legume. They are rich in heart-healthy monounsaturated lipids and may be beneficial to cardiovascular health.

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