Legumes contain lot of proteins. These are vegan protein sources. For these, they are called the best sources of protein for vegetarians. To know the nutritional value of legumes protein, see the below list. The list shows amount of main nutrients found in legumes. Not only proteins, Legumes contain lot of fat, protein and carbohydrates. Due to plenty of carbohydrates in legumes, legumes can be consumed as replacement of other carbohydrates. Legumes protein or carbohydrate are very effective for boosting your energy performances. The most familiar legumes (beans, nuts, peas and lentils) contain the unique nutritional value. Although these kinds of legumes are staple of vegetarian diets, non-vegetarians can also get benefits eating legumes. Suppose, if you replace red meat with a serving of black beans, it will lower your fat intake boosting fiber and protein intakes. This article will show you how consumption of legumes lower your blood pressure and reduce LDL cholesterol levels. Let’s have a look at the list below to see what nutrients legumes normally contain and how much protein for vegans are available in legumes.
One cup of cooked lentils provides:
- 18 grams of protein.
- 16 grams of fiber.
- 40 grams of carbohydrate.
- 37% of the RDA for iron.
- 90% of the RDA for folate.
- 18% of the RDA for magnesium.
- 21% of the RDA for potassium.
- Over 10% of the RDA for Vitamins B1, B3, B5 and B6, phosphorus, zinc, copper and manganese.
You have surely got a glimpse of amount of the nutrients of legumes from above list. I think, you should have no more questions about “are legumes proteins?” Surely, legumes contain lot of protein which is essential protein for vegans. Proteins are one of the building blocks of your body tissue, and can also serve as a fuel source. As fuel, proteins provide as much energy density as carbohydrates: 4 kcal (17 kJ) per gram; in contrast, lipids provide 9 kcal (37 kJ) per gram. The most important aspect as well as defining characteristic of protein from a nutritional standpoint is its amino acid composition.
In reality, the major components of the legumes are proteins. So these proteins are best for vegan protein sources. A large number of proteins are found in legumes. So these are called the best sources of protein for vegetarians. Processing of legume seeds prominently affect on their performance. If the molecular and nutritional aspects are left for considering the functionality of legume seeds, then the legume seeds are inactive in their functionality. Many people are unaware of the fact that most people of the developed countries are consuming legumes as their fast hand food to fill the requirement of their diet for proteins. Researches regarding legumes compounds are continuously going on, and people are becoming aware of the benefits of legume consumption day by day.
What does legumes mean?
A legume is a plant or fruit/seed in the family Fabaceae (or Leguminosae). Legumes are grown agriculturally, primarily for their grain seed called
pulse, for livestock forage and silage, and as soil-enhancing green manure. As for examples of legumes, the following foods are being consumed by the people around the world. The following legumes have been taken from the list of common legumes. These types of legumes are commonly consumed by the people of developed countries.
Legumes are generally two types – mature and immature. Those legumes which are found inside pod as dried are called mature legumes. Kidney beans or chickpeas, both are called mature legume.
Those legumes which are harvested before they mature are called immature legumes. Green beans and garden peas, both are called immature legumes.
Moreover, the most common legumes include alfalfa, clover, peas, beans, lentils, lupins, and peanuts (a peanut is a legume whose pod does not split open on its own).
Beans are legumes:
Beans are legumes. Among different types legume items, beans are common. The adzuki beans, black beans, soybeans, anasazi beans, fava beans, garbanzo beans (chickpeas), kidney beans and lima beans are common types of beans people consume as their favorite diet . Consume these type beans as they contain high proteins, and low in fat. For example, 1 cup of cooked adzuki beans contains 17.3 grams of protein, 57 grams of carbohydrates, 294 calories and only 0.2 grams of fat. In comparison, 1 cup of cooked chickpeas contains 14.5 grams of protein, 45 grams of carbohydrates, 269 calories and 4.3 grams of fat.
There may be some legumes which are inappropriately called “nuts.” Among these types of legumes are peanut, soy nuts and carob nuts which are consumed as legume seeds. Some other kinds of nuts don’t contain similar components in their compounds. Peanuts, soy nuts and carob nuts contain lot of proteins, fat and carbohydrates. For example, 1 cup of dry-roasted soy nuts contains 68.1 grams of protein, 37.2 grams of fat, 56.3 grams of carbohydrates and 776 calories. One cup of dry-roasted peanuts is much lower in protein and higher in fat, with 34.6 grams of protein, 31.4 grams of carbohydrates, 854 calories and 72.5 grams of fat. There is a question “is soy a legume?” Yes – Soy is a legume. If you eat peanuts or soy nuts, you should choose dry-roasted and unsalted varieties to avoid the high fat and sodium content of oil-roasted, salted nuts.
There are another kinds of legumes which are commonly called as high quality peas. Among them, the green peas, snow peas, snap peas, split peas and black-eyed peas are to be cited. They contain high concentrations of carbohydrates and proteins but little fat. For example, 1 cup of boiled green peas contains 8.6 grams of protein, 25 grams of carbohydrates, 134 calories and 0.4 gram of fat. Split peas contain higher concentrations of protein and carbohydrates but a similar amount of fat. One cup of boiled split peas contains 16.4 grams of protein, 41.4 grams of carbohydrates, 231 calories and only 0.8 grams of fat. As most varieties have a naturally sweet flavor, peas are great as a side-dish, snack, addition to a stir-fry or topping on a salad. Now you may should no more questions “are legumes carbs?” Yes – legumes are also carbohydrates.
Are lentils a legume?
In the outset of the article, it was clearly described that lentils is a legume which contains lot of proteins. You will find lot of proteins in legumes i.e. in lentils.
There are different kinds of lentils in the market, but all of them bear a little bit same qualities. Whether yellow, orange, green, brown or black, the nutritional profile of lentils does not change with their color. However, sprouted lentils differ from non-sprouted lentils in their nutritional content. One cup of uncooked sprouted lentils contains 6.9 grams of protein, 17.1 grams of carbohydrates, 82 calories and 0.4 gram of fat. As they are much denser, non-sprouted lentils provide larger amounts of these nutrients. One cup of uncooked, non-sprouted lentils contains 49.5 grams of protein, 115.4 grams of carbohydrates, 2 grams of fat and 678 calories.
As legumes are the best sources of protein for vegetarians, you may choose your own items from above if you a vegetarian.
Protein in legumes vs meat:
If you are from legumes family, and like to eat beans regularly, you are lucky to have ‘well packaged’ protein and bring a bunch of additional, beneficial nutrition with them. Beans have a meaty taste and are usually well liked even by meat lovers as well. That’s why they’re ideal to pump up your meatless meals.
In conclusion, it can be a disclosure to you that studies
on human body include the potential for regular consumption of legumes in a vegetarian diet to affect metabolic syndrome. There is evidence that a portion of pulses (roughly one cup daily) in a diet may help lower blood pressure and reduce LDL cholesterol levels, though there is a concern about the quality of the supporting data. So, people around the world should be aware of the legumes proteins to consume as these are vegan protein sources.
I reiterate that legumes are the best sources of protein for vegetarians and the preliminary studies in humans include the potential for regular consumption of legumes in a vegetarian diet to affect metabolic syndrome. There is evidence that a portion of pulses (roughly one cup daily) in a diet may help lower blood pressure and reduce LDL cholesterol levels, though there is a concern about the quality of the supporting data. So, consume legumes to lower blood pressure and reduce LDL cholesterol levels.