How To Get More Legumes in Your Diet (And Why You Should)

Do you know what legumes are? They aren’t just for vegetarians and yes, you should be eating them. They are a staple in cuisines and dishes across the world and provide many health benefits. Let’s take a look at what legumes are and the health benefits they may offer.

What are legumes?

Legumes are a vegetable and include kidney beans, chickpeas, lentils and even (you may be surprised to know) green peas. So while you may not think you have legumes in your diet, if you eat hummus, daal, felafel or Mexican beans every now and then, you do.

Health benefits of legumes

A diet low in legumes is the number one risk factor for chronic disease. The Grains and Legumes Nutrition Council recommends we eat two to three servings of legumes at least per week, to reduce our risk of many common health issues such as heart disease.

Most of us aren’t eating enough of this category. The Healthylife Living Healthy Report 2024 revealed just 3% of the purchased meat and alternatives food group serves are from legumes, so there are plenty of opportunities for Aussies to introduce these delicious, nutritious and affordable foods into their diets.

Legumes count towards the five serves of vegetables that we should be eating daily. The HealthyLife Living Healthy Report 2024 revealed that Aussies are only purchasing around half of the recommended five servings of vegetables we should be eating, and this hasn’t changed much over the past four years.

1. Gut health

The fibre content of legumes helps to keep your bowels regular and is extremely beneficial for your gut health. The prebiotic fibre in legumes is food for the bacteria, which provides gut health benefits. These bacteria produce gas when they ferment the fibre, and these gasses can have beneficial effects throughout the body, boosting your immune health and even your mood.

2. They are good for your heart (even though they make you fart)

Legumes can assist with lowering LDL (bad cholesterol) due to the dietary fibre, particularly the soluble fibre. And yes, beans really can make you gassy. All of that healthy fibre can increase your chances of being farty, reports Cleveland Clinic. But this is more likely if you suddenly increase your fibre, and can reduce as your body gets used to it.

3. They may help with weight management

The slowly released carbohydrates, protein and fibre in legumes all help keep you full for longer, increasing satiety, or the feeling of fullness.

4. They are a cheap source of protein

The Living Healthy Report 2024 showed a serve of legumes cost only 50 cents on average, compared to the wider meat and alternatives food group average of $1.23 per serve. Legumes can easily make your food shopping dollars go further.

How can we add them to our diets?

As the days turn colder, consider adding dried legumes to soups. Some pre-packaged soup mixes include a mix of green and red lentils, split peas, barley and other legumes, perfect for beefing up a winter warmer!
For an extra protein punch, add some chickpeas or a bean mix to your salads.
Pop a can of brown lentils into any mince dish - bolognese, lasagna, chilli con carne, tacos or savoury mince.
Look for roasted chickpeas, fava beans or edamame for a delicious hunger buster.
Crunch on cut-up cucumber, carrots, or celery with a delicious chickpea hummus dip, to help your snack go further whilst hitting your veg serves.
Make your own homemade baked beans by frying up some chopped onion, canned tomato, a can of plain mixed beans and a little chilli topped with a handful of tasty cheese. A cup of baked beans will give you two servings of vegetables in one go.
Try a hearty dhal for dinner – a curry packed with lentils. Or this Spainish-inspired bean casserole

Eating more vegetables and legumes is essential for protecting not only our own, but the future generations' health. Legumes can be quick, tasty, economical and good for our health, all at once.

Simone Austin is a dietitian and the chief health officer at HealthyLife.