Legumes: Beans, Lentils & Chickpeas
Legumes (beans, lentils, chickpeas) as functional foods: dose-response meta-analysis of heart disease, a chickpea trial review on blood sugar, and cautions.
Content last updated . This page has not been medically reviewed.
Safety first. Supplements can cause side effects and interact with medicines. Read mushroom safety and interactions before you use any mushroom product.
Overview
Legumes include beans, lentils, peas and chickpeas. They provide fiber, protein and resistant starch. Soy is a legume but is covered separately in Soy foods.What the research shows
| Question | What the source found | Evidence type |
|---|---|---|
| Heart disease | In a dose-response meta-analysis, the highest legume intakes were associated with lower cardiovascular disease (25 studies, RR 0.94, 95% CI 0.89 to 0.99) and coronary heart disease (16 studies, RR 0.90, 0.85 to 0.96), but not stroke (RR 1.00). The CHD benefit leveled off near 400 g a week. [1] | Observational |
| Blood sugar after a meal | A meta-analysis of a subset of trials in healthy adults (182 participants) found chickpeas lowered the blood-glucose response compared with potatoes and wheat; insulin results varied. [2] | Small trials, healthy adults |
An observational link is not proof that legumes cause the difference. Proper evidence of lasting blood-sugar benefit in people with diabetes was not found in the sources we read.
Safety and individual considerations
- Legumes can cause gas when intake rises; resistant starch and fiber are fermented in the colon. See Nutrients and compounds. [3]
- People on potassium-restricted diets for kidney disease should ask a clinician about beans.
- Dried beans such as raw kidney beans need proper cooking; follow package or food-safety instructions. We did not find a source to quote for cooking times, so we give none.
Related
Fiber-rich foods · Soy foodsFrequently asked questions
How many beans should I eat?
The meta-analysis saw benefit up to about 400 g a week for coronary heart disease, as an association, not a prescription. [1]
References
- Mendes V et al. Intake of legumes and cardiovascular disease: A systematic review and dose-response meta-analysis. Nutr Metab Cardiovasc Dis 2023. PMID 36411221.
- Nam T et al. Effectiveness of Chickpeas on Blood Sugar: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients 2023. PMID 37960209.
- Pugh JE et al. A comparison of the effects of resistant starch types on glycemic response in individuals with type 2 diabetes or prediabetes: A systematic review and meta-analysis. Front Nutr 2023. PMID 37051127.
Education, not medical advice. This page is for general information. It does not diagnose or treat any condition and is not a substitute for care from a qualified health professional. Natural does not automatically mean safe. Ask a clinician or pharmacist before changing your care, especially if you take medication, are pregnant or breastfeeding, or have a health condition.