Beans or legumes? It’s a common confusion, and honestly, it’s easy to mix them up. While beans are a type of legume, not all legumes are beans.
This blog will clarify the confusion and break down the difference between beans and legumes. Think of it as your guide to navigating all you need to know about these nutrient-packed plant-based foods. Let’s get into the nuts and bolts—or should I say beans and legumes of it all!
What Are Legumes?
Legumes are a broad group of plants that produce pods with seeds inside. They’re known for being both nutritious and versatile and packed with protein, fiber, and essential nutrients.
The three categories of legumes are;
- Beans
- Lentils
- Peas
Legumes can add taste and nutrients to everyday dishes and transform meh meals into hearty, satisfying meals. Whether you're making a classic chili, a fresh salad, or a stew, legumes deserve a regular spot in your kitchen with their versatility and health benefits.
Examples of Legumes are
- Soybeans
- Lentils
- Pinto beans
- Black beans
- Black-eyed peas
- Peas
Are Green Beans Legumes?
Despite their similar appearance, green beans aren’t classified as legumes. Unlike beans and lentils, which are the seeds from legumes, green beans are immature pods and are eaten whole.
They have a different nutritional profile. Green beans have low amounts of protein, unlike traditional legumes like beans and lentils, which are much higher. So, while delicious, green beans aren’t technically legumes but would be considered a nonstarchy vegetable.
What Are Pulses?
Pulses are a special type of legume, and they refer specifically to the dried seeds of plants, like lentils, chickpeas, and dried beans. While all pulses are legumes, not all legumes are pulses. The key difference is that pulses are harvested solely for their dried seeds, unlike fresh legumes that are eaten before they dry out.
Examples of Pulses are
- Dry beans
- Chickpeas
- Dried peas
- Lentils
- Bambara beans
- Lupins
- Faba beans
What Are Beans?
Beans are the seeds of plants in the legume family, and they come in an array of shapes, sizes, and colors – think black beans, kidney beans, chickpeas, and more. What’s impressive is their nutritional value: they’re loaded with protein, fiber, vitamins, and minerals.
Beans have unmatched versatility. They can be added to salads, stirred into soups, or mashed into dips, making them a go-to ingredient for countless dishes. Whether you're a seasoned cook or new to cooking, beans are an easy and nutritious way to add nutrients to any meal.
Examples of beans are;
- Black beans
- Kidney beans
- Chickpeas
- Pinto beans
- Fava beans
- Cannellini beans
What are the nutrition benefits of beans, legumes, and pulses?
While the difference between beans and legumes are notable, there are some similarities, especially with their nutritional value.
Loaded With Fiber
Beans, legumes, and pulses are loaded with fiber, which can do wonders for digestive health. Fiber helps support digestion and prevent constipation; it can even support heart health. These benefits make beans legumes, and pulses versatile ingredients that aren’t only tasty but incredibly beneficial for our overall health.
The USDA recommends a weekly serving of 1 ½ cups of legumes as part of a healthy eating pattern, which is adding in ½ cup of legumes only three times per week. A ½ cup serving of legumes provides around 7 grams of fiber on average.
Packed With Protein
Legumes are not just fiber-rich—they’re also a source of plant-based protein, making them a fantastic choice for anyone looking to boost their protein intake without relying on meat.
Whether you’re whipping up a bean chili, adding lentils to your salad, or enjoying a chickpea stew, legumes provide a satisfying protein boost that helps keep you full and energized. A ½ cup serving of legumes provides around 9 grams of plant-based protein.
Numerous Vitamins and Minerals
Beans, lentils, and pulses are a good source of fiber and protein and are full of essential vitamins and minerals. These little nutritional gems are loaded with nutrients, from the iron in chickpeas to the potassium in kidney beans and so many more!
Health Benefits of Eating Beans, Legumes and Pulses
Heart Health
Legumes are underrated and are like a secret weapon for heart health. They’re rich in fiber, which helps lower cholesterol levels and keeps your heart in top shape. Plus, their plant-based protein is a great alternative to fatty meats, which can be harsh on your heart. They also have antioxidants to help reduce inflammation and protect against chronic diseases.
Digestive Health
These legumes are also your digestive system’s best friends. Their higher fiber content helps keep things moving smoothly and prevents constipation. They also act as a prebiotic, feeding the good bacteria in your gut and supporting a healthy microbiome.
Blood Sugar
Beans, legumes, and pulses are fantastic for keeping blood sugar levels steady. The fiber content slows down sugar absorption, helping prevent sudden spikes and crashes. The complex carbohydrates also help keep you full and satisfied longer.
For more insights on managing type 2 diabetes and making informed dietary choices, check out this post: Can a Vegan Diet Reverse Type 2 Diabetes?
How to Reduce Gas From Beans, Legumes, and Pulses
If beans, lentils, and pulses are causing unwanted gas, there are easy ways to manage it. Soaking dried beans and lentils overnight can help break down some compounds that cause gas. If you’re using canned varieties, give them a good rinse before cooking.
If you’re just starting with higher-fiber foods, Introduce them gradually into your diet, allowing your digestive system to adjust. To further aid digestion, try adding spices like ginger or cumin to your meals. With these tweaks, you can enjoy the health benefits of these foods while keeping the bloating to a minimum.
Wrapping Up
While beans and legumes are often confused, it's helpful to know the difference between beans and legumes. Beans are just one type of legume, and legumes include a wider variety of seeds and pods. Understanding these differences can help you make more informed choices about incorporating them into your diet.
If you’re eager to dive into more legume-based dishes, check out this Chickpea Cucumber Boat recipe
Happy cooking!
