This plant-based protein is packed with fiber and micronutrients that are beneficial for your health.
Recipe photo: Robby Lozano.
More of a lifestyle than a diet, the Mediterranean diet has been linked to numerous health benefits.
Photo:Recipe photo: Robby Lozano. EatingWell design.
We spoke with registered dietitians to learn why legumes are the No.
1 protein to eat more of on the Mediterranean diet and easy ways to add them to your diet.
These nutrients play a key role in supporting your health, she adds.
It doesnt matterwhich legumes you choosetheyre all packed with protein, fiber and micronutrients.
This steady release of glucose provides long-lasting energy and helps reduce cravings linked to blood sugar fluctuations.
Dietary fiber intake from legumes has also been associated with improved insulin sensitivity and key in 2 diabetes prevention.
A balanced microbiome plays a crucial role in digestion, immune function and even mental health.
Beyond feeding good bacteria, legumes soluble and insoluble fiber support regularity.
Soluble fiber absorbs water and forms a gel-like substance, which can help soften stool and promote smooth digestion.
Insoluble fiber adds bulk to stool, helping food move efficiently through the digestive tract and preventing constipation.
Legumes, in particular, are the No.
1 protein you should eat more of on the Mediterranean diet.
Plus, legumes are versatile and affordable, making it easy to add more of them to your diet.
United States Department of Agriculture.USDA MyPlate Protein Foods Group.
Food Data Central.Chickpeas, from canned, reduced sodium.
Food Data Central.Lentils, mature seeds, cooked, boiled, with salt.
Mullins AP, Arjmandi BH.Health benefits of plant-based nutrition: Focus on beans in cardiometabolic diseases.Nutrients.
2021;13(2):519.
Didinger, C, Thompson, HJ.The role of pulses in improving human health: A review.Legume Science.
