This is the result of a large meta-study, which means the results of several studies were combined into one major analysis. It included 21 clinical trials on 940 adult women and men. The study was led by Dr. Russell de Souza from the Canadian Institute for Public Health Research.
Why Are Legumes So Special?
Legumes are essentially the fruits of plants that store protein, fiber, and minerals. Their glycemic index (the number that shows how quickly blood sugar rises after eating) is low – between 20 and 40. For comparison: white bread has a glycemic index of about 70, potatoes even 85.
This means that legumes are digested slowly and evenly, so they fill you up and prevent the familiar afternoon hunger crisis. A study by the University of Toronto in 2023 showed that a meal with legumes increases the feeling of satiety by 31 percent compared to an equally caloric meal of pasta or meat.
In simpler terms: if you eat beans, you won’t be hungry. And if you’re not hungry, you won’t reach for snacks, chips, or sugary drinks.
The Miraculous Power of Fiber – Nature’s Broom for the Body
One of the secrets of legumes lies in their fiber. These are parts of plants that our body does not digest, but they serve wonderful roles: they clean the intestines, lower blood sugar, and even catch excess cholesterol.
Legumes contain about 8 grams of fiber per 100 grams. According to recommendations from the World Health Organization, adults should consume at least 30 grams of fiber daily, but most Europeans only get 17 grams. This means that just one serving of legumes covers a quarter of your daily fiber needs.
Folk tradition says that beans cleanse the blood. More technically, this means they lower LDL cholesterol. That’s the "bad" cholesterol that clogs arteries and causes cardiovascular diseases. It’s scientifically confirmed that regular consumption of legumes reduces LDL by 5–6 percent in two months.
Protein Without Meat
Many think you can’t get enough protein without meat. But 100 grams of lentils contain 9 grams of protein, beans 8.7 grams, peas 6.7 grams. For comparison: 100 grams of chicken have 21 grams of protein, but with no fiber and more fat.
If you replace some of your protein intake with legumes, you’ll consume less saturated fat (the kind that builds up in your arteries) and more nutrients that protect the heart and liver.
Old folk healers used to say: he who eats lentils on Tuesdays, doesn’t need a doctor on Fridays. Today, we would add: those who regularly eat legumes build long-term resistance to the diseases of modern times.
How Do Legumes Help with Weight Loss?
Research shows that people who eat legumes at least four times a week have a 10 percent lower body mass index (BMI) and 30 percent lower chance of obesity. In 2021, the European Nutrition Association published a report stating that legumes are among the rare foods that reduce body weight without reducing muscle mass.
Why? Because their fiber slows down digestion and regulates hunger hormones (ghrelin and leptin). This means your body thinks it’s full for much longer.
And One More Thing: legumes also contain resistant starch. This is a special type of carbohydrate that behaves like fiber. When it enters the intestines, bacteria use it as food and produce short-chain fatty acids, which strengthen gut flora and boost metabolism.
Scientific Confirmations in Recent Years
In 2020, the American National Health Institute published a study showing that people who ate 150 grams of legumes daily for 8 weeks lost an average of 0.34 kg, without changing other dietary habits.
Then, in 2025, a study by the University of Madrid confirmed that legumes reduce the risk of heart attack by 13 percent if eaten at least three times a week.
From a practical point of view, legumes are also one of the cheapest forms of healthy nutrition. A kilo of dried beans costs around 3 euros and is enough for 7–8 servings. If you eat 150 grams daily, a week-long bean therapy will cost you less than 3 euros. To get the same amount of protein from meat would cost you 15–20 euros. The difference is clear: both for your wallet and your health.
Folk Wisdom Confirmed by Scientists
Our ancestors didn’t know the term cholesterol, but they knew beans give strength, peas cleanse, and lentils heal. Today we know that:
- Beans work as a natural probiotic and cleanse the intestines.
- Lentils contain lots of iron (3.3 mg per 100 g), which helps fight fatigue.
- Peas contain vitamin K, which strengthens the bones.
It’s interesting that in India, where legumes are part of the daily diet, they record 50 percent less heart disease than in countries where meat dominates.
How to Prepare Them to Be the Healthiest
Many people avoid legumes because they cause gas. This is due to oligosaccharides—natural sugars that gut bacteria break down, producing gas as a byproduct.
The Solution? Soak legumes for at least 8 hours before cooking and drain the water. According to an old folk recipe, add a pinch of cumin or a bay leaf, which make digestion easier.
For those who want to include more legumes in their daily diet, here’s a sample weekly menu based on the mentioned research and simple homemade dishes. Nothing exotic—everything can be prepared with basic foods found in any kitchen:
- Monday: bean salad with cabbage and apple as a snack.
- Tuesday: peas with beetroot and pasta with tuna for dinner.
- Wednesday: lentil and radish salad and baked cauliflower with cheese.
- Thursday: beans with cabbage salad and cheese toast.
- Friday: pea and beet salad, sardines with onions for dinner.
- Saturday: lentils with green salad and a piece of pumpkin pie.
- Sunday: beans with green salad and baked noodles with cheese and eggs.
If you ate one cup of legumes daily, the Institute for Nutrition estimates that you could:
- lower cardiovascular disease rates by 15%
- lower obesity by 10%
- and save several hundred euros per month on food.
So, the next time you see a bag of dried beans on the store shelf, remember: it’s not just food inside, but a natural shield for your heart, digestion, and health.
As the old folk proverb goes: he who eats beans regularly, lives long and rarely has to see a doctor.
Would you like to be informed about news on the website?
