Legume

33 ingredients tagged "Legume" — how they affect digestion, energy, sleep, and mood.

Black Beans Black beans are legumes rich in plant-based protein, fiber, and polyphenols. They have a low glycemic index and contain compounds that may influence blood sugar and digestive function.
Black-Eyed Peas Black-eyed peas are legumes native to Africa, rich in plant-based protein, fiber, and micronutrients including folate and iron. They are a legume staple in many cuisines with measurable effects on satiety and blood glucose response.
Chana Dal Chana dal is a split yellow legume derived from Bengal gram (Cicer arietinum), commonly used in Indian cuisine as a protein and fiber source. It is nutritionally dense and digests relatively slowly due to its resistant starch and soluble fiber content.
Chickpea Flour Chickpea flour is a plant-based protein and fiber source made from ground dried chickpeas, used as a baking and cooking ingredient. It has a moderately high protein content and contains resistant starch, making it relevant for sustained energy and digestive function.
Chickpeas Chickpeas are legume seeds rich in plant protein, fiber, and complex carbohydrates. They have a low to moderate glycemic impact and provide micronutrients including folate, manganese, and iron.
Dal Dal refers to dried lentils, peas, or beans commonly used in South Asian cuisine, valued as a high-protein, fiber-rich legume staple. It contributes meaningful amounts of plant-based protein, resistant starch, and micronutrients including folate and iron.
Doubanjiang Doubanjiang is a fermented soybean and broad bean paste originating from China, used as a savory seasoning base in cooking. It is very high in sodium and contains compounds from fermentation, including umami-contributing glutamates and oligosaccharides, that may influence digestive function.
Dried Fenugreek Leaves Dried fenugreek leaves (methi) are the dehydrated foliage of Trigonella foenum-graecum, a legume native to the Mediterranean and Western Asia. They are used as a culinary herb and contain compounds that may influence blood glucose and digestive function.
Edamame Young green soybeans — a complete plant protein with isoflavones and fiber, but a top-9 allergen and a moderate FODMAP source.
Fava Beans Fava beans are large, starchy legumes high in protein and fiber, commonly eaten as whole beans or flour in Mediterranean and Middle Eastern cuisines. They contain levodopa (L-DOPA), a compound of pharmacological interest, and can trigger hemolytic anemia in people with G6PD deficiency.
Fenugreek Fenugreek is a legume seed used as a spice and herbal supplement, native to South Asia and the Mediterranean. It contains compounds studied for potential effects on blood glucose metabolism and is traditionally used as a galactagogue (to support milk production in lactating individuals), though evidence varies in quality.
Fermented Black Beans Fermented black beans are cooked black soybeans that have undergone fermentation, commonly used in East Asian cuisines as a salty condiment or sauce base. They contain bioactive compounds from both fermentation and their legume origin, with documented considerations around sodium intake and potential effects on gut microbiota composition.
Fermented Locust Beans Fermented locust beans are the seasoned, fermented seeds of Parkia biglobosa, a West African tree legume used primarily as a savory condiment and seasoning paste. They contribute umami flavor and contain compounds from fermentation and the legume base.
Kidney Beans Kidney beans are legumes rich in plant-based protein, fiber, and micronutrients including iron and folate. They are a staple carbohydrate and protein source in many cuisines and have well-documented associations with digestive function and blood sugar regulation.
Lentils Lentils are legume seeds rich in plant-based protein, fiber, and polyphenols. They are a staple carbohydrate source with a low glycemic index and documented effects on satiety and blood glucose regulation.
Lima Beans Lima beans are legume seeds high in plant-based protein, fiber, and resistant starch. They are a staple carbohydrate and protein source with documented effects on blood glucose regulation and digestive function.
Long Beans Long beans (yard-long beans) are an immature legume pod eaten whole, providing fiber, plant protein, and micronutrients. They are a low-glycemic vegetable commonly used in Asian cuisines.
Masoor Dal Masoor dal is a split red lentil from the Lens culinaris plant, widely consumed in South Asian cuisine. It is a legume-based protein and fiber source with a low glycemic load and high micronutrient density.
Moong Dal Moong dal (yellow split mung dal) is a legume made from hulled, split green mung beans, widely used in South and Southeast Asian cuisines as a protein-rich staple. It is a significant source of plant-based protein, fiber, and micronutrients with a mild digestive impact compared to many other legumes.
Mung Beans Mung beans are small, protein-rich legumes commonly eaten whole or sprouted in Asian cuisine. They provide resistant starch, fiber, and plant-based protein with generally mild digestive effects compared to other beans.
Navy Beans Navy beans are small white legumes rich in plant protein, fiber, and resistant starch. They are a staple carbohydrate and protein source with documented effects on blood sugar regulation and digestive function.
Peanuts Botanically a legume, not a tree nut — and one of the most common and severe food allergens, capable of life-threatening anaphylaxis.
Peas Peas are the edible seeds of the legume plant Pisum sativum, available fresh, frozen, or dried. They provide plant-based protein, fiber, and micronutrients with a low glycemic index, making them a nutritious choice for most diets.
Pinto Beans Pinto beans are legumes rich in plant protein, fiber, and polyphenols. They have a low to moderate glycemic impact and provide sustained energy through complex carbohydrates and resistant starch.
Soy Milk Soy milk is a plant-based beverage made from soybeans and water, commonly fortified with calcium and vitamin D. It is a complete protein source containing all nine essential amino acids, which sets it apart nutritionally from most other plant milks.
Soybeans Soybeans are legume seeds rich in complete protein, isoflavones, and phytoestrogens. They are widely consumed whole, fermented, or as derived products like tofu and soy milk.
Split Peas Split peas are dried legume seeds from the pea plant, split along their natural seam. They are nutrient-dense sources of plant-based protein, fiber, and resistant starch with established effects on satiety and blood-glucose response.
Tamarind Tamarind is a tropical fruit with a tart, acidic pulp used as a flavoring and souring agent in cuisines worldwide. It provides a meaningful amount of dietary fiber and contains polyphenolic compounds, though nutritional impact per typical serving is modest.
Tempeh Tempeh is a fermented soy product made from whole soybeans bound with a mold culture, offering complete protein and bioavailable nutrients. It differs nutritionally from tofu by retaining whole bean fiber and providing a firmer texture.
Tofu Coagulated soy milk pressed into curds — a complete plant protein, low-FODMAP (firm varieties), and one of the best-studied foods in long-term cohorts.
Toor Dal Toor dal is a split yellow pigeon pea legume widely used in South Asian cuisine. It is high in protein and fiber, with a low to moderate glycemic impact and compounds that may modestly affect mineral absorption.
Urad Dal Urad dal is a white legume (skinned split black gram) rich in plant-based protein and fiber. It is a staple in Indian cuisine and a significant source of resistant starch and micronutrients.
White Beans White beans are legumes rich in plant protein, fiber, and resistant starch. They contain compounds that may affect blood sugar response and digestive function.

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