Legumes

Soluble Fiber

Soluble fiber helps reduce the risk of heart disease by lowering total blood cholesterol and LDL (“bad”) cholesterol. Soluble fiber also reduces the risk of type 2 diabetes by normalizing blood glucose and insulin levels. Good sources of soluble fiber include legumes, barley, brown rice, oats and oat bran, fruits (especially apples, plums, citrus, strawberries, and blueberries), and vegetables such as carrots, split peas, and corn.

What are Legumes?

Dried beans, peas, and lentils are collectively called legumes:

• Kidney beans

• Pinto Beans

• Black beans

• Garbanzo beans (chickpeas)

• Soybeans

• Split peas

• Lentils

• Black-eyed peas

• Peanuts

• Navy beans

• Great northern beans

Inexpensive and versatile, legumes are low in fat and high in protein compared to other plant-based foods. They are also high in soluble fiber which helps improve blood cholesterol and blood glucose levels. Because they come from a plant, they are high in fiber and contain no cholesterol.