Beans and Peas
Split Peas
Red Beans
Split Mung
Green Mung Bean
Red Lentils Bean
Chick Peas
Green Peas
Black Bean
Urad Dal
Coffee Bean
Peanut
Proven Benefits of eating Beans/Peas
Beans and peas are unique because they can belong to 2 different MyPlate groups — protein foods or vegetables. Basically, you can count them as whatever you need them to be the most. If you get plenty of vegetables, count beans and peas as protein foods. If you’re looking to increase your veggie consumption, then count them as part of the veggie group. They are similar to meats, poultry, and fish in their contribution of iron and zinc and are excellent sources of plant protein. Therefore, they are considered part of the Protein Foods Group. They are also considered part of the Vegetable Group because they are excellent sources of dietary fiber and nutrients such as folate and potassium, found in other vegetables. Let’s take a look at the benefits of consuming these unique foods!
Beans and peas are loaded with protein, a macronutrient essential to a balanced diet. They are labeled as building blocks for bones, muscles, cartilage, skin, and blood, as well as enzymes, hormones, and vitamins. Soybeans, for example, contain 57% of the daily recommended value for protein.
Iron is also vital for the prevention of anemia, a condition that results in low energy levels and fatigue. Beans and peas are great sources of iron, which is also vital for the creation of red blood cells. Iron also helps our muscles store and use oxygen. Iron is a part of many enzymes and is used in many cell functions. Enzymes help our bodies digest foods and also help with many other important reactions that occur within our bodies. While all beans do contain at least 14% of the daily value for iron, the top 5 sources in this subgroup are soy beans with 49%, lentils with 37%, black-eyed peas with 29%, white beans with 28%, and navy beans with 27%.
Black-eyed peas are the best source of zinc in the beans and peas group — they have 21% of the daily value in a single cup. Chickpeas and lentils are next in line, with 17% of the daily value, and the rest of the beans and peas have between 13% and 11% of the daily value. Zinc, being an important mineral, plays a vital role in protein synthesis and helps regulate the cell production in the immune system of the human body.
Folate is a B vitamin that is soluble in water. It’s vital for the creation of healthy new cells and is especially important for women of childbearing age. It also keeps the blood healthy. If people don’t get enough folate, they could develop anemia. Many beans and peas have over half the daily value of folate in a single cup! A single cup of cooked lentils has 90% of the daily value for folate.
Beans and peas are great sources of potassium. Most people don’t get enough potassium, which is vital for sodium regulation, normal growth, heart health, food processing, and preventing bone loss. Here’s a look at the potassium content of the other beans and peas…
- Soybeans: 25%
- White Beans: 24%
- Navy Beans: 22%
- Lentils: 21%
- Kidney Beans: 20%
- Split Peas: 20%
- Black-Eyed Peas: 18%
- Black Beans: 17%
- Pinto Beans: 17%
- Chickpeas: 14%
Dietary fiber helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods, such as beans and peas, help provide a feeling of fullness with fewer calories. Therefore, high fiber foods can help with successful weight control, which in turn can help people lower their risk of a variety of chronic diseases. By reducing constipation and diverticulosis, fiber can also lower risk of damage to the colon. White beans have the most fiber, with 74% of the daily value for fiber in a single cup, but split peas, lentils, and black beans are also of note with 65%, 63%, and 60% of the daily value, respectively. Navy beans have 53%, while chickpeas have 50%. The roundup continues with kidney beans (45%), pinto beans (44%), soy beans (41%), and black-eyed peas (25%).
Add beans or peas into your next meal as part of a salad, soup, side dish, casserole or other entree. You don’t have to wait until mealtime, either. Snack on edible soybeans, or dip your favorite veggie or chip into a bean dip. Just get creative and enjoy!
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