≈130 g/day (one serving) of cooked legumes, within a varied diet.
A meta-analysis of randomized trials (one daily serving of legumes, ≈130 g) significantly reduced LDL cholesterol versus control, an effect relevant to cardiovascular risk.
View the study (meta-analysis) →Their low glycemic index, fiber, and resistant starch improve glycemic control and insulin sensitivity; their consumption is associated with a lower risk of type 2 diabetes.
View the study (review) →⏱ 2 min read
Legumes (beans, lentils, chickpeas, peas) are among the best combined sources of fiber, plant protein and resistant starch in the diet. That profile explains their ability to lower cholesterol, flatten the glucose curve and increase satiety, and they are a common feature of the dietary patterns associated with longevity.
Trials show that one daily serving of legumes consistently lowers LDL, through soluble fiber and the replacement of less favorable foods. It is a pillar of heart-protective diets such as the Mediterranean and DASH diets.
Resistant starch and fiber slow glucose absorption and feed the microbiota; together with their satiating effect, legumes help control weight and blood glucose, and they feature prominently in the longest-lived populations.
Information, not medical advice. Scientific evidence reflects the quality of the studies.