6 Best Legumes for Health: Nutritionists’ Top Picks & Easy Ways to Eat Them
French nutritionists are highlighting six varieties of legumes – black beans, pinto beans, cannellini beans, navy beans, soybeans, and chickpeas – as particularly beneficial for health, encouraging increased consumption as part of a balanced diet. The recommendation aligns with guidelines from the Programme National Nutrition Santé (PNNS), which advises incorporating legumes into meals at least twice weekly.
Despite being affordable and filling, legumes are often underutilized in French kitchens, according to nutritional experts. This is despite their proven benefits for cardiovascular health, blood sugar regulation, and gut microbiome health. The PNNS, launched in 2001, aims to improve the overall health of the population by focusing on nutrition and physical activity, according to Santé Publique France.
Marissa Karp and Sylvia Klinger, nutritionists with Martha Stewart magazine, emphasize the nutritional density of these six legumes. Black beans are a solid source of folate, essential for cell growth and red blood cell production. Pinto beans are rich in fiber and prebiotics, promoting satiety and digestive health. Cannellini beans provide copper and iron, supporting energy levels and immunity. Navy beans are also high in folate and thiamine, contributing to energy and stable blood sugar. Soybeans offer a substantial 29 grams of complete protein per cooked cup, making them a viable alternative to meat. Finally, chickpeas deliver approximately 15 grams of protein and 12 grams of fiber per cup, alongside antioxidant polyphenols.
Nutritionists recommend gradually increasing legume intake to minimize digestive discomfort. Canned versions, thoroughly rinsed, offer a convenient starting point. Simple additions like chickpeas to salads, black beans to chili, or edamame as a snack can help individuals reach the recommended two servings per week.
A kit pédagogique, developed by the Fédération Nationale des légumes secs (FNLS), aims to educate children about the benefits of legumes as part of a varied and balanced diet, aligning with recommendations from the Programme National pour l’Alimentation (PNA) and the PNNS. The kit, designed for students in grades 1-6, covers topics such as legume varieties, nutritional benefits, sustainable agriculture, and regional production in France.
In 2019, Santé Publique France released an informational poster as part of the PNNS 4 initiative, designed to visually communicate nutritional recommendations and emphasize that small changes in dietary habits can make a significant difference. The poster focuses on increasing intake of beneficial foods, moving towards healthier choices, and reducing less healthy options.