Health Benefits of Beans and Lentils

Packed with nutrients, legumes are nature’s almost-perfect food. Here are some reasons to eat more of them

Control your weight

Beans are high in soluble fibre, which slows digestion and makes you feel full longer. One cup (250 mL) of black beans, for example, provides 60 percent of the daily value (DV)* for fibre.

Pump more iron

Combining iron-rich beans and lentils with good sources of vitamin C increases the body’s ability to absorb the iron. Lentils are a great source of iron; one cup provides 37 percent of the DV.

Lower cancer risk

In a review of dietary data from 90,630 women age 26 to 46, scientists at the Harvard School of Public Health found that those who ate beans and lentils at least twice a week had a 25 percent lower risk of breast cancer than women who ate them just once a month.

Boost your enzymes

Copper – a trace mineral key to the function of several enzymes – is crucial for making skin pigment and connective tissues. 

Control high blood pressure

Dietary protein and soluble fibre help prevent hypertension and improve control of it. The researchers suggested legumes as a way to increase both nutrients in your daily diet.

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